Road To Strength

[Gumboots]

09/11/17 Monday

ambw: 173.2lbs, I have no idea how I fluctuate this much

Squat 365lbsx1, 405lbsx1
Tng Bench 225lbsx1, 250lbsx1
Deadlift 405lbsx1, 455xf technical thing, probably could've got it

[Gumboots]

09/20/17

height: 6'1
ambw: 176lbs

Squat 365lbsx1, 415lbsx1 PR
Tng Bench 255lbsx1, 290lbsx1 PR
Deadlift 405lbsx1, 480lbsx1, ties PR

I wonder how much stronger I can get before I need to gain weight.

[Gumboots]

09/22/17

bw: 176.6lbs

Tng Bench 185lbsx8,5,5,6
Cable Row 90lbsx8,8,8,8
DB Bench 40sx8, 45sx8, 50sx8, 55sx8, 60sx6
Pullups bwx5,5,5,5

[Gumboots]

09/23/17

Squat 315lbsx3,3
Deadlift 405lbsx1

[Gumboots]

09/26/17

Cheat Rows 275lbsx3
Cable Rows
EZ Cheat Curl 65lbsx53

[Gumboots]

09/27/17

bw: 176.4lbs

Deadlift
225lbsx2, bar kept going after lockout
315lbsx1, add belt
365lbsx1
405lbsx1 easy
485lbsx1@9 PR no joke had a double in me e1rm ~505lbs

Of course, I didn't Squat heavy before this so that helped. I was pissed off too. That might've helped more.

Very happy

[Gumboots]

09/29/17

Tng Bench 225lbsx5,5 185lbsx5,5
Cable Row up to 120lbsx10
DB Bench up to 60sx8,8,8
Squat 315lbsx3,3,3
Deadlift 315lbsx2,2

[Gumboots]

09/30/17

ambw: 176.0lbs

Press 135lbsx1
light bench
db curls
flr raises

[Gumboots]

10/01 - 10/07/17

there were sessions, nothing important

10/08/17

Deadlift 405lbsx1
DB Bench 60sx8,8,8

10/09/17

Squat 365lbsx1
Tng Bench 215lbsx9@9 e1rm ~291lbs
DB Bench up to 65lbsx5
EZ Curl 75lbsxlotsx2

[Gumboots]

Gonna run a 4-day a week program. 2 days focused on bench, 2 days on squat/dl. Earlier in week is 1-3 reps, later is 4-8.

Monday - light bench - Tng Bench /60%x8, 70%x8, 75%x6, /75%x8,/ 65%x8, 75%x8, 80%x6, /80%x8/ - Tng Bench 80%x4, 82%, 84%, 86% - DB Bench 3 sets of 4 adding a rep every workout until 3 sets of 8 - DB Row same as DB Bench - Tricep Pushdowns 3 sets of 8

Tuesday - light squat/dl - Squat same as Tng Bench on Monday's except -2%, Deadlift same weight as Squat top sets for 1 more rep, Leg Press 4 sets of 8

Friday - heavy bench - Tng Bench 8 singles to doubles to triples, same with overhead press, same with barbell rows

Saturday - heavy squat/dl - alternate squat singles, deadlift singles, squat triples, deadlift triples. back-offs -15% for singles, 5% for triples. all triples for 3 sets

This makes sense to me, that's all that matters