Month: May 2016

Squat
210 x 3
265 x 3
320 x 3
370 x 3
425 x 3
450 x 1
465 x 1
475 x 1
490 x 1

Bench Press
120 x 3
155 x 3
185 x 3
215 x 3
245 x 3
260 x 1
265 x 1
275 x 1
280 x 1

Squat
210 x 3
265 x 3
320 x 3
370 x 3
425 x 3
450 x 1
465 x 1
475 x 1
490 x 1

Bench Press
120 x 3
155 x 3
185 x 3
215 x 3
245 x 3
260 x 1
265 x 1
275 x 1
280 x 1

Trying out one of the high intensity high frequency programs based on Greg Nuckols “The Bulgarian Manual”. Going good so far.

Monday, Tuesday, Thursday and Friday
Squat and Bench
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
1 @ 85% – Daily minimum (must hit this)
1 @ 87.5%
1 @ 90%
1 @ 92.5% – Daily max (hit if feeling good)

Wednesday
Sumo Deadlift
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
10×1 @ 75%

Saturday
Sumo Deadlift
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
5×1 @ 85%

Wide Stance Box Squat
3 sets, 24 rep goal

Dumbbell Bench Press
3 sets, 36 rep goal

Conventional Deadlift
3 sets, 24 rep goal

5/14/2016

Sumo Deadlift
210 x 5
315 x 5
420 x 5
525 x 3
525 x 4
525 x 4

SLDL
215 x 8
215 x 8
215 x 8

Wide Stance Box Squats
235 x 8
235 x 8
235 x 8

5/13/2016

Slingshot Bench Press
125 x 5
190 x 5
250 x 5
315 x 3
315 x 4
315 x 4

DB Rows
125 x 12
125 x 12
125 x 11

Reverse Grip Bench Press
175 x 8
175 x 8
175 x 8

5/11/2016

Squats
180 x 5
270 x 5
360 x 5
450 x 3
450 x 4
450 x 4

Conventional Deadlift
305 x 8
305 x 8
305 x 8

Box Squats
305 x 8
305 x 8
305 x 8

5/9/2016

Paused Bench Press
105 x 5
155 x 5
210 x 5
260 x 3
260 x 4
260 x 4

Pendlay Rows
210 x 8
210 x 8
210 x 7

Wide Grip Bench Press
175 x 8
175 x 8
175 x 8

5/7/2016

Sumo Deadlift
210 x 5
315 x 5
420 x 5
525 x 3
525 x 3
525 x 4

SLDL
210 x 8
210 x 8
210 x 8

Wide Stance Box Squats
230 x 8
230 x 8
230 x 8

5/6/2016

Slingshot Bench Press (only use the SS on top sets)
125 x 5
190 x 5
250 x 5
315 x 3
315 x 3
315 x 3

DB Rows
120 x 12
120 x 12
120 x 12

Reverse Grip Bench Press
170 x 8
170 x 8
170 x 8