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Month: May 2016

5/19/2016

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

5/18/2016

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

New Workout Plan

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

Deadlift day

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

Bench Press day B

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

Squat Day

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

Bench Press day A

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

Wide Stance Box Squat Form Check

My toes are touching the rails on the rack.
I tried my best to keep my shins vertical.
I don’t have a proper box, but what I do have is some lumber and a positive attitude.
Also, please excuse the porn grunts, I was tired….

Deadlift Day

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

Bench Press day B

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