djl236's Log

[djl236]

Week 1 Day 2

Press
75% - 155x4x6

Competition Pause Bench Press
80% - 270x6x3

Weighted Dips - BW + 20lbs
5x10

DB Lateral Raises
25s x 3 x 10
30s x 2 x 10

Triceps Pushdowns
5x10

[djl236]

Week 1 Day 3

Deadlift
430x5x2 (80%) - kept the rest short.

Overhead Press
165x5x4 (80%)

Barbell Rows
250x4x10

Pullups - BW only
4x10

DB Curls - non alternating
30s x 5 x 10

I was huffing and puffing. Finished in an hour.

[djl236]

Week 1 Day 4

Schwinn AirDyne
5 minute warm up then 1:3 work to rest ratio. 30 seconds all out sprint followed by 1 minute true rest for 6 rounds.

[djl236]

Week 2 Day 1

Squat
(77.5%x4, 80%x2, 85%x1) x 2:
(350x4, 365x2, 385x1) x 2
Solid. 1:30-2:00 rest between sets.

Overhead Press
72.5% - 150x3x8
Easy.

RDLs
250x4x10

Leg Press
365 x 4 x 10

Standing Calf Raises
315 x 4 x 10

Hour and ten minutes in and out.

[djl236]

Week 2 Day 2

Press
77.5% - 160x4x6 - had to rest longer between sets this week.

Competition Pause Bench Press
80% - 270x5x4

Weighted Dips - BW + 25lbs
5x10

DB Lateral Raises
30s x 5 x 10

Triceps Pushdowns
5x10

[djl236]

Week 2 Day 3

Deadlift
430x5x3 - 80%

Press
170x5x4 - 82.5%

Barbell Rows
250x5x10

Weighted Pullups - BW + 25lbs
4x8

DB Curls - both arms same time
35s x 5 x 10

[djl236]

Week 2 Day 4

Schwinn AirDyne
5 minute warm up then 1:3 work to rest ratio. 30 seconds all out sprint followed by 1 minute true rest for 7 rounds.

[djl236]

Week 3 Day 1

Squat
80% - 365x10x2
Solid. Finished in just under 20 minutes.

Overhead Press
75% - 155x3x7

RDLs
275x4x10

Leg Press
405 x 4 x 10

Standing Calf Raises
315 x 4 x 10

[djl236]

Week 3 Day 2

Press
80% - 165x4x5 - had to rest longer between sets this week.

Competition Pause Bench Press
80% - 270x5x5 - again had to bump up the rest a little.

Weighted Dips - BW + 35lbs
4x10

DB Lateral Raises
30s x 5 x 10

Triceps Pushdowns
5x10

[djl236]

Week 3 Day 3

Deadlift
430x5x4 - 80%. Starting to get harder now, mainly the last rep is the last two sets.

Barbell Rows
275x4x8

Weighted Pullups - BW + 25lbs
4x8

DB Curls - both arms same time
35s x 5 x 10

Moved overhead press to day 4 before I do conditioning on the bike to save time and help with recovery from deadlifts on day 3.

[djl236]

Week 3 Day 4

Press
175x5x3 - 85%

Schwinn AirDyne
5 minute warm up then 1:3 work to rest ratio. 30 seconds all out sprint followed by 1 minute true rest for 8 rounds.

[djl236]

Week 4 Day 1

#Squat
60% - 275x5
70% - 320x5
85% - 385x3
80% - 365x3
85% - 385x3 (shown)
75% - 340x3
80% - 365x3
85% - 385x3

Overhead Press
77.5% - 160x3x6
Easy.

RDLs
300x4x6

Leg Press
405 x 4 x 10

Standing Calf Raises
315 x 4 x 10

[djl236]

Week 4 Day 2

Press
82.5% - 170x4x4

Competition Pause Bench Press
80% - 270x5x6 - This was tough.

Weighted Dips - BW + 45lbs
5x8

DB Lateral Raises
30s x 5 x 10

Triceps Pushdowns
5x10

[djl236]

Week 4 Day 3

Deadlift
430x5x5 - 80%. Tough.

Barbell Rows
275x3x8

Weighted Pullups - BW + 30lbs
4x6

DB Curls - both arms same time
40s x 5 x 10

[djl236]

Week 4 Day 4

Overhead Press
180x5x2 - (87.5%)

Schwinn AirDyne
5 minute warm up then 1:3 work to rest ratio. 30 seconds all out sprint followed by 1 minute true rest for 9 rounds.

[djl236]

Week 5 Day 1

#Squat
60% - 275x5
70% - 320x5
(80%x5, 90%x1) x 3:
(80% - 365x5, 90% - 410x1) x 3
Solid.

Overhead Press
80% - 165x3x5
Easy.

RDLs
315x3x6

Leg Press
455 x 3 x 8

Standing Calf Raises
315 x 4 x 10

[djl236]

Week 5 Day 2

Press
85% - 175x4x3

Competition Pause Bench Press
85% - 290x6x4 - Volume PR. This was hard. Longer rest for the last 3 sets as they went to failure..

Weighted Dips - BW + 55lbs
3x6 - Very short rest.

DB Lateral Raises
35s x 4 x 8

Triceps Pushdowns
4x8

[djl236]

Week 5 Day 3

Deadlift
430x5x6 - 80%. PR. Hard. Gut check. Needed 10 minutes rest for the last two sets.

Seated Chest Supported Rows
4x8

Pullups - BW only
3x8

DB Curls - both arms same time
40s x 4 x 8

[djl236]

Week 5 Day 4

Press
90% - 185x5x1

Schwinn AirDyne
5 minute warm up then 1:3 work to rest ratio. 30 seconds all out sprint followed by 1 minute true rest for 10 rounds.

[djl236]

Week 6 Day 1

Squat
85% - 385x8x2

Overhead Press
82.5% - 170x3x5

RDLs
315x3x6

Leg Press
455 x 3 x 8

Standing Calf Raises
315 x 4 x 10