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Deadlift Day

Deadlifts
217.5 x 2
207.5 x 5
220 x 2
210 x 5
222.5 x 2
212.5 x (4+1)

125 x 12
30 pushups RP

Bench Press Day

Bench Press

215 x 7
215 x 8
225 x 6
235 x 5
245 x 3
255 x 1 x 2

Paused Bench

155 x 3 x 6
205 x 3
205 x 2
135 x 3

Lat Pull-Downs

45 x 20 x 3

Front Squats

225 x 3
245 x 3
275 x 1

Full Body Day

Back Squats

315 x 3
345 x 1
225 x 5

Weighted Dips

BW x 10 x 5 RP

Weighted Pull-Ups

BW x 3 x 3
BW x 2 x 3
(BW + 15 lb) x 1 x 2

Incline DB or Uni OHP

Incline DB
20 kg x 25 x 3

Lat Pulldowns or Band Rows

45 kg x 20 x 3

Facepulls

30 kg x 20 x 3

Week 7: Complete by ivvy5ivvy5, 10 Apr 2016 21:51

Deadlift Day

Deadlifts

217.5 x 1
207.5 x 5
220 x 1
210 x 5
222.5 x 1
212.5 x 5

125 x 12
30 pushups RP

Bench Press Day

Bench Press

215 x 7
215 x 8
225 x 6
235 x 5
245 x 3
255 x 1

Paused Bench

165 x 3 x 8

Lat Pull-Downs

45 x 20 x 3

Front Squats
225 x 3
245 x 3
275 x 1

Full Body Day

Back Squats
315 x 2

Weighted Dips

BW x 10 x 5 RP

Weighted Pull-Ups

BW x 4
BW x 3
BW x 2 x 3

Incline DB or Uni OHP

Incline DB
20 kg x 25 x 3

Lat Pulldowns or Band Rows

45 kg x 20 x 3

Biceps

6 kg x 15 x 2

Week 6: Complete by ivvy5ivvy5, 10 Apr 2016 21:47

Bench Press Day

Bench Press

215 x 6
215 x 7
225 x 5
235 x 3
245 x 2

Paused Bench

165 x 3 x 8

Lat Pull-Downs

45 x 20 x 3

JM Press

75 lb x 20 x 3

Front Squats

225 x 3
245 x 2
265 x 1
225 x 1

PC

34 kg x 20

Full Body Day

Back Squats

315 lb x 3
345 x 2
365 x 1

PC
DB Swings
34 kg x 20

Weighted Dips

BW x 10 x 4 RP

Weighted Pull-Ups

BW x 4 x 5

Incline DB or Uni OHP

OHP
16 kg x 15 x 3

Lat Pulldowns or Band Rows

45 kg x 20 x 3

Week 5: Complete by ivvy5ivvy5, 10 Apr 2016 21:41

Deadlift Day

Deadlifts

217.5 x 1
207.5 x 5
220 x 1
210 x 5
222.5 x 1
212.5 x 4
125 x 10
30 pushups RP

Bench Press Day

Bench Press

215 x 6 x 2
225 x 4
235 x 2
245 x 1

Paused Bench

165 x 3 x 8

Lat Pull-Downs

45 x 20 x 3

JM Press

75 lb x 20 x 3

Front Squats

225 x 4
245 x 2
265 x 2

Lunges

95 lb x 12
85 x 15

PC

34 kg x (20 + 8)

Full Body Day

Back Squats

315 lb x 2
345 x 2
375 x 1

Lunges

95 x 12
95 x 15

PC

32 kg x 20 x 2

Weighted Dips

BW x 10 x 5 RP

Weighted Pull-Ups

BW x 4 x 5

Incline DB or Uni OHP

Incline DB
20 kg x 25 x 3

Lat Pulldowns or Band Rows

45 kg x 20 x 3

Facepulls

30 kg x 20 x 3

Shrugs

135 lb x 50

Week 4: Complete by ivvy5ivvy5, 16 Mar 2016 11:03

Deadlift Day

Deadlifts

Relative Max
237.5 x 1
220 x 3
185 x 6

125 x 10
30 push-ups RP

Bench Press Day

Bench Press

215 x 6
215 x 5
225 x 3
235 x 2

Paused Bench

175 x 3 x 8

Lat Pull-Downs

40 x 20 x 3

JM Press

75 lb x 20 x 3

Front Squats

225 x 3
225 x 4
235 x 3
235 x 3
255 x 2
275 x 1

Full Body Day

Back Squats

Did not do

Weighted Dips

BW x 10 x 4 (RP)

Weighted Pull-Ups

BW x 3 x 5

Incline DB or Uni OHP

Incline DB
20 kg x 25 x 3

Lat Pulldowns or Band Rows

45 kg x 20 x 2
45 x 25

Lunges

105 x 12
95 x 15

DB Swings

32 kg x 20 x 2

Week 3: Complete by ivvy5ivvy5, 16 Mar 2016 11:00

Deadlift Day

Deadlifts

207.5 kg x 5
217.5 x 1
210 x 5
220 x 1
212.5 x 5
222.5 x 1

125 x 10
30 pushups RP

Bench Press Day

Bench Press

215 lb x 5 x 2
225 x 3

Paused Bench

165 x 3 x 8

Lat Pull-Downs

40 kg x 20 x 4

JM Press

75 lb x 20 x 3

Front Squats

225 lb x 5
235 x 4
235 x (3+1)
245 x 2
265 x 1

Full Body Day

Weighted Dips

BW x 5
1.0 band x 3
1.0 band x 4

Weighted Pull-Ups

BW x 4 x 3
BW + 10 kg x 2 x 2

Uni OHP

20 kg x 12 x 3

High to Low Rows

(3.0 x 12, 2.0 x 8) x 3

DB Swings

30 kg x 20 x 2

Week 2: Complete by ivvy5ivvy5, 29 Feb 2016 20:01

Deadlift Day

Deadlifts

207.5 kg x 5
217.5 x 1
210 x (4+1)
220 x 1
212.5 x (4+1)
222.5 x 1

125 x 10
30 pushups RP

Bench Press Day

Bench Press

215 lb x 5 x 2

Paused Bench

155 x 3 x 8

Lat Pull-Downs

40 kg x 20 x 3

JM Press

65 lb x 15 x 3

Front Squats

225 lb x 3
235 x 3
245 x 2
255 x 1

Full Body Day

Back Squats

315 lb x 3
345 lb x 2

Weighted Dips

BW x 10
BW x 6
BW x 6
BW x 6

Weighted Pull-Ups

BW x 5
BW x 4
BW x 3
BW x 3

Uni OHP

16 x 15 x 4

Lat Pulldowns

40 kg x 20 x 3

Facepulls

30 kg x 20 x 3

Week 1 by ivvy5ivvy5, 24 Feb 2016 19:54

Bench Press Day:

Bench Press SDT Progression - start a new Base Volume

Paused Bench Press for 8 sets of 3 reps -
Week 1 take 60% of 1RM
Week 2 take 65%
Week 3 take 70% then repeat back from Week 1

Front Squats 3 sets of 1-5 reps go as heavy as you feel and there is no need to aggressively progress on this

JM Press 3 sets of 10-20 reps take it slow and light(ish)

Lat Pulldowns 3 sets of 10-20 reps you can superset with JM Press if you need to

Deadlift Day 1:

Deadlifts using 5/1 Method or whatever - this is your heavy day

Deadlift Day 2:

Hit

Pull a Relative Max

90% x 1-3 reps

You will alternate DL Day 1 and DL Day 2 every week.

Full Body:

Back Squats

Weighted Dips

Weighted Pull-ups

The above 3 exercises are your "strength" exercises for this day. Do 1-5 sets of 1-5 reps on these and don't over think the progress. Just try to work the movement and take as heavy as weight as you are comfortable with.

Circuit:

Incline Dumbbell Press or Unilateral Overhead Dumbbell Press

Lat Pulldowns or Band Rows if possible

Bicep curls (Preacher or Hammer)

Do 1-3 sets of each of the above exercises and just try to keep the muscles burning.

Deadlift Main

Deadlift

205 x 5
215 x 2
207.5 x 5
217.5 x 2
210 x 5
220 x 2

Bench Press Main

Bench Press

205 x 7 x 4
225 x 4

Unilateral OHP
16 x 15 x 4

Heavy Rows

60 x 6 x 5
70 x 3

Leg Day

DB Lunges
20 x 8 x 2
20 x 10 x 2
BB
95 x 15

DB Swings
32 kg x 20 x 4

Week 27: Complete by ivvy5ivvy5, 24 Feb 2016 19:41

Deadlift Main

Deadlift

205 x 5
215 x 2
207.5 x 5
217.5 x 2
210 x 5
220 x 2

Bench Press Main

Bench Press

205 x 7 x 4
225 x 4

Unilateral OHP
16 x 15 x 4

Heavy Rows

60 x 6 x 5
70 x 3

Leg Day

DB Lunges
20 x 8 x 2
20 x 10 x 2
BB
95 x 15

DB Swings
32 kg x 20 x 4

Week 27: Complete by ivvy5ivvy5, 24 Feb 2016 19:38

Deadlift Main

Deadlift

205 x 5
215 x 1
207.5 x 5
217.5 x 1
210 x 5
220 x 1

Bench Press Main

Bench Press

195 x 9
205 x 7
215 x 6
225 x 3
225 x 2
225 x 3
225 x 2
225 x 3

Unilateral OHP
16 x 15 x 4

Squats
275 lb x 1 FSQ
365 lb x 1 A-BSQ

Heavy Rows

60 x 6 x 5
70 x 3

Leg Day

Reverse Lunges
20 kg x 8 x 4

Cable PT

100 lb x 20 x 4

Week 26: Complete by ivvy5ivvy5, 24 Feb 2016 19:37

Why no updates?


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Deadlift Main

Deadlifts

200 x 3
210 x 2
222.5 x 2
235 x 1 PR**
242.5 x 1 PR*
250 x 1 PR

Bench Press Day

Bench Press

195 x 10
205 x 7
215 x 5
215 x 6
215 x 5
225 x 4
225 x 3

Total 40

Unilateral OHP
18 x 12 x 2
20 x 10
22 x 10

Leg Day

115 x 8 x 2
105 x 8 x 2
115 x 10 x 2

DB Swings
32 kg x 20 x 4

Anderson BSQ
315 x 3
365 x 2

Week 25: Complete by ivvy5ivvy5, 08 Jan 2016 07:40

Deadlift Day

Deadlift

205 x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 3
222.5 x 1
227.5 x 3
Total 18
Avg 215.7
Avg % 93.78

Bench Press Day

195 x 10
205 x 6
205 x 5
215 x 5
215 x 4 x 2
225 x 2 x 2

Total 38

Unilateral OHP
18 kg x 10 x 4

Heavy Rows

DB Rows
65 x 5 x 5

Leg Day

BB Lunges

105 x 8 x 2
105 x 10 x 2

DB Swings
65 x 20 x 4

Deadlift Day

Deadlifts

205 x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 3
222.5 x 1
227.5 x 2
Total 17
Avg 215
Avg % 93.48

Bench Press Day

Bench Press

195 x 10
205 x 6
215 x 5
215 x 4 x 2
225 x 2 x 2

total 33

Unilateral OHP
18 kg x 10 x 4

Heavy Rows

62.5 kg x 5 x 2
62.5 x 6 x 3
72.5 x 4
75 x 3

Week 23: Complete by ivvy5ivvy5, 08 Jan 2016 07:36

Deadlift Day

Deadlifts

205 x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 1 x 2

Bench Press Day

Bench Press

185 x 5
195 x 8
205 x 5
205 x 4
225 x 1
215 x 4
225 x 1
185 x 4

Cable Rows
(Stack + 60) x 25
(Stack + 60) x 20 x 2

Heavy Rows

DB Rows

62.5 kg x 5 x 3
62.5 x 6 x 2
72.5 x 4

Dips
10
9
4
Total 23

Week 22: Complete by ivvy5ivvy5, 08 Jan 2016 07:35

Deadlift Main

Deadlift

205 x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 3
222.5 x 1
227.5 x 2
Total 17
Avg 215
Avg % 93.48

Heavy Rows

62.5 x 5 x 5
72.5 x 4

Week 21: Complete by ivvy5ivvy5, 08 Jan 2016 07:33

Deadlift Main

Deadlift

205 x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 3
222.5 x 1
227.5 x 2
Total 17
Avg 215
Avg % 93.48

Bench Press Main

Bench Press

195 lb x 10
205 x 6
215 x 4 x 3
225 x 3
225 x 2
235 x 2

Total 35

Facepulls
30 kg x 20
Shrugs
135 lb x 12
superset

Heavy Rows

DB Rows

62.5 x 5 x 5
72.5 x 4

Dips
10
3
Total 13

Leg Day

DB Lunges
18 x 8
20 x 8 x 3

Cable PT

120 lb x 20 x 4

Week 20: Complete by ivvy5ivvy5, 08 Jan 2016 07:31

Deadlift Day

Deadlifts

205 kg x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 1
220 x 2

Total 14

Bench Press Day

Bench Press

Max day
255 x 1 PR
135 x 25

Heavy Rows

DB Rows
62.5 x 5 x 5

Dips
10 x 2
9 x 2
5
4
5
Total 52 Reps

Leg Day

BB Lunges
75 lb x 8 x 2
85 lb x 10 x 2

DB Swings
30 kg x 20 x 3

Week 19: Complete by ivvy5ivvy5, 03 Nov 2015 13:58

Deadlift Day

Deadlifts

205 kg x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 2 x 2
Total 15

Heavy Rows

DB Rows

57.5 kg x 5 x 4
57.5 x 6
65 x 5

Dips

11
13

Leg Day

BB Reverse Lunges

75 lb x 8 x 2
85 lb x 8 x 2

Cable PT's

110 x 20 x 4

Week 18: Complete by ivvy5ivvy5, 03 Nov 2015 13:56
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