Day 6:
C&J:
3 x 45, 65, 95, 105, 115, 125, 115, 105
Press:
3 x 5 x 100
Chin up:
5, 5, 3 x bwt.
Squat:
5 x 135
3 x 8 x 195
Day 7
Snatch:
3 x 45, 65, 85, 95, 105, 95, 85
Deadlift:
5 x 135, 225
3 x 5 x 305
DB Bench:
3 x 8 x 120
Goblet Squat:
3 x 8 x 110
Day 8
C&J:
5 x 45
4 x 75
3 x 95, 110, 120, 130, 120, 110
Squat:
5 x 135, 185
3 x 5 x 235
Klokov Press:
3 x 8 x 80
Lat Pull:
3 x 8 x 135
Press:
5 x 45, 75, 95
4 x 110
3 x 125
5 x 2 x 135
5 x 115
10 x 95
Chin up:
12 x 2
Squat:
5 x 135, 185
4 x 215
3 x 245
3 x 2 x 275
3 x 245
4 x 215
5 x 185
Finals; messed up schedule; fun workout.
Bench:
5 x 45, 95
4 x 135
3 x 160
5 x 2 x 185
12 x 135 (tie PR)
Deadlift:
5 x 135, 225
4 x 275
3 x 305
5 x 2 x 330
Goblet Squat:
16 x 100
Sunday: Push (heavy)
Push Press
5 x 95
4 x 115
3 x 135
3 x 3 x 150
Bench:
5 x 135
5, 5, 5, 5, 4 x 160
So, I didn’t really take a month off. My finals period was rough, and it did disrupt my workout schedule. But once I finished, I spent three weeks doing two or three workouts a week like the two logged before this–doubles and triples on press/squat, bench/deadlift. I also ran two or three times a week. I mostly took this last week off; I went in twice to test some lifts I didn’t have numbers for.
Which takes us to today. Starting tomorrow, I’ll be on campus every weekday for three weeks, which is almost never true. I’m taking the opportunity to try two new things: a push/pull/legs split and CT’s double stim protocol. We’ll see how it goes.
For the record, here are some numbers going into it:
Body weight: 203
Deadlift: 1 x 385 (over a year ago, I think)
Squat: 2 x 315
Front Squat: 3 x 225
Bench: 1 x 200, 3 x 185
Press: 1 x 150, 3 x 135
Monday: Pull (moderate)
Pump Work: Cable Fly, 3-Way Raise, OH Tri. Ext.
Snatch Grip High Pull
5 x 75
4 x 95
3 x 115
3 x 135
SGDL
4 x 8 x 170
Lat Pull
3 x 10 x 120
DB Row
3 x 10 x 60
Tuesday: Legs (Heavy)
Pump Work: Lat Pull, Rev. Fly, Curl
Front Squat
5 x 45
5 x 85
5 x 115
4 x 145
3 x 175
3 x 3 x 205
Squat
3 x 5 x 245
SLDL
12, 10, 10 x 135
Leg Press
20 x 315
Wednesday: Push (Moderate)
Push Press
5 x 45
4 x 75
3 x 95
2 x 115
1 x 135
1 x 150
2 x 145
4 x 140
6 x 135
Bench:
4 x 8 x 140
2 x Cable Fly drop set
Thursday: Pull (Heavy)
Pump Work: Cable Fly, 3-Way Raise, OH Tri. Ext.
SGHP
5 x 75
4 x 95
3 x 115
3 x 3 x 135
SGDL
3 x 5 x 195
Lat Pull
3 x 8 x 150
DB Row
3 x 8 x 70
Sunday: Legs (Moderate)
Front Squat
5 x 45
5 x 95
4 x 135
3 x 160
2 x 185
1 x 205
2 x 200
4 x 195 (new PR)
6 x 185 (new PR)
Squat
4 x 8 x 210
SLDL
3 x 10 x 135
Leg Press:
20 x 315
Calf Raise (Leg Press machine)
20 x 115
Tuesday: Push (Heavy)
Push Press
5 x 45
4 x 75
3 x 95
2 x 115
1 x 135
3 x 3 x 155 (tie PR)
Bench
3 x 5 x 165
Dips
5, 4, 4
Cable Fly, Tri. Pushdown
Wednesday: Pull (Moderate)
Pump Work: 3-Way Raise, Tri. Pushdown
Snatch
3 x 45, 80
SGHP
3 x 110, 140
SGDL
4 x 8 x 175
Lat Pull
12, 10, 10 x 120
DB Row
3 x 10 x 60
Curls
Thursday: Legs (Heavy)
Pump Work: Lat Pull, Rev. Fly, Cable Curl
Front Squat
3 x 95, 125, 155, 185
3 x 3 x 210
Squat
3 x 5 x 250
SLDL
3 x 10 x 135
Leg Press
15 x 405
Calf Press
20 x 115
Friday: Push (Moderate)
Pump Work: Leg Press, DBSLDL, Calf Press
Push Press
5 x 45
4 x 75
3 x 95
2 x 115
1 x 135, 155
2 x 150
4 x 145
6 x 135
Bench
3 x 8 x 145
Cable Fly, Tri Pushdown
Sunday: Pull (Heavy)
Snatch
3 x 45, 75, 95
SGHP
3 x 115
3 x 3 x 140
SGDL
3 x 5 x 200
Lat Pull
8, 8, 7 x 165
DB Row
3 x 8 x 70
Curl
Monday: Legs (Moderate)
Pump work: Lat Pull, Back Fly, Cable Curl
Front Squat
3 x 95, 125, 155
2 x 185
1 x 210
2 x 205
4 x 200
6 x 190
Squat
4 x 8 x 215
SLDL
3 x 8 x 135
Leg Press
21 x 315
Calf Press
21 x 115
Wednesday: Push (Heavy)
Press & Front Squat
5 x 45
4 x 75
3 x 105
2 x 135
Push Press
1 x 150, 165, 175 (new PR)
3, 2, 2 x 160
Bench
3 x 5 x 165
Dips
3 x 5 x bwt.
Tri Pushdowns
Thursday: Pull (“Moderate”)
Snatch
3 x 45, 75
2 x 95
1 x 115
Deadlift
3 x 135, 225
2 x 275
1 x 315, 345, 375, 400 (new PR), 385
7 x 315
Lat Pull
3 x 8 x 135
Back Fly, EZ Bar Curl
Bench
10 x 45
8 x 95
5 x 135
4 x 160
3 x 3 x 180
7 x 160
Chin up
3 x 4
Deficit DL (1 plate)
5 x 135, 225
3 x 5 x 255
Cable Row
10 x 150, 135, 120
Cable Pushdown
2 x 12 x 120
Cable Curl
2 x 8 x 80
Squat
5 x 75, 115, 155
4 x 185, 215
3 x 245
3 x 3 x 275
7 x 240
Press
5 x 45
4 x 80
3 x 110
Push Press
3 x 5 x 140
Lat Pull
10, 8, 7 x 135
Leg Press
12 + 7 + 5 x 405 (rest-pause)
Calf Press
15 + 7 + 5 x 115 (rest-pause)
Deadlift
5 x 135
4 x 225
3 x 295
3 x 3 x 340 (PR)
Bench
5 x 95, 135
3 x 5 x 160
8 x 140
Cable Row
3 x 10 x 135
Cable Pushdown
15, 10 x 120
Cable Curl
10, 8 x 80
Press + Front Squat
5 x 45, 75
4 x 95, 115
Push Press
3 x 135
3 x 3 x 155
Chin up
3 x 4 x bwt.
Squat
5 x 155, 185, 215
3 x 5 x 240
10 x 205
Lat Pull
10, 10, 8 x 135