wednesday-- only benched today
225x5
275x1
315x1,7
335x3
225x24
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friday we squat?
225x5
315x2
365x1
405x 2,2,1
315x 7,5
leg press
6 platesx5 7x8 8x6
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Damn killin it
thanks man
monday–
bench
275x5
315x5,3
325x3
335x2
225x15
shoulder press dbs
50x8
75 2x8
incline dbs
50x8
9x3
120s 2x5
havw
have a good holiday everyone hope santa brings u those gainz u want😂
friday
dead lifts
225 1x5
315 2x1
405x1
495 x5,4,4
went for reps w 495 today
bent over rows
135x8
225 2x8
275 2x6
grip was spent
curls and abs
monday
flat bench
225x5
275x1
315x1,5
325x5
335x3
225x10
incline.dbs
50x6
75x5
95x 3x6
db shoulder press
50x6
75x 6,6
dips bw
12, 12, 10
had the last 2 days off and went in expecting to be fresh but my arms felt like.jello soon. still got a good workout in.
tuesday
legggss
squat
225x5
315x3
365x1
405 2x2, 1
415x1
425x1
315x5
leg press
leg ext
leg curls
happy new year everyone
thurs
was gunna deadlift today but my legs are still sore as shit from the other day, so just did some chest
flat bench paused reps
225x5
275 2x5
295x5
305x3
315x4
225x13
incline bench
worked up to 2x5 of 225
arnold presses.
friday
gotta finish the week off strong wont be back until momday so killing myself with deadlifts
deads
225x5
315x1
405x1
495x1
545x3 (PR for reps) then did 3 more
585x1
today should have been a max day.
bent over rows
225x6
275x6,5
curls for the gurlz
abs
lat pull downs
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monday-- did chest
today just felt off not gunna lie. my bench form felt off…my knees were poppin for no reason. just a bad day. but still got some good lifts in
i usually just post lifts after i hit 225 for most stuff. stuff isnt including warm up sets for each exercise. my warm ups started with light flat db bench, tri pull downs, and face pulls.
bench- 225x5
275x1
315x2
335 2x3
340x 2
225x12
incline bench
135 2x8
185x5
225 2x5
shoulder press on smythe
worked up to 140 2x6
my wrists feel funny and my front right delt has been bothering me all workout. i think only lifting heavy is starting to take its toll. might have to re think some things.
I’m 6’5" about 290 and your former maxes 365/500/495 are pretty close to my former ones, looking to get some strength back (haven’t been lifting much the last few years). Jealous of that 600lb deadlift, that’s been one of my back-of-the-mind goals for me, think I might go for it this year.
how old are you? you can def do it man if u put your mind to it. the hardest part in the beginning at least for me was just starting. but after that u know how it goes it gets addicting. if u need any help with anything let me know
mu h better workout today. was strapped for time but went in and got a good squat session
225x5
315x2
365x1
405x2
425x2
435x1
455x1
i def think i could get the 500 mark but i womt try unless i have a spotter. this all went up real good today
31, hit my original numbers when I was 27/28. Still have plenty of time, just takes a few more minutes of loosening up, especially considering I’m at a desk most of the day
hell yea man still in your prime then time to get at it … do u know what kind of program your gunna start yet?
Not really, I, like many others have program ADD. I’ve committed myself to the next 8 weeks doing an upper/lower split that i’m using mainly to get back into shape and to get a few heavy lifts under the belt. Going to test my maxes after that and figure out what program I want to run and whether or not I want to run something DL specific. You following anything at the moment?
right now im doing a basic push pull leg split 4 workouts a week. ive been doing it since i got back in the gym i think 10 months ago. im starting to stall on some things but its mainly because im slacking on my diet. a lot of people dont give programs a chance to work and/or over complicate them.
id say just get your foundation built with the big 3/4 and go at it for some months and youll see progress in no time.
I’ve got all of them plus some pretty decent assistance (front squats, rdl, incline bench) scheduled every week, so I’m sure it’ll come along.
Do you just run push, pull, legs then repeat as it fits the week?
yea pretty much i go by feel a lot too. i like to do what i want also.
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