Sunday January 25th
Front Squat
135x5, 160x5, 185x5, 205x5, 225x5, 240x5, 260x4, 275x2, 290x1, 300x1(PR), 302.5x1(PR)
Triples
210x3, 220x3, 230x3, 240x3, 247.5x3, 252.5x3
Front Squat Volume
155x10, 157.5x10, 160x10, 162.5x10, 165x10
Rollouts
15, 15
Tuesday January 27th
Incline Bench
135x5, 152.5x5, 165x5, 177.5x5, 190x5, 200x4, 210x3, 217.5x1, failed second.
Should have had the second rep of 217.5, called it good there and moved on to triples.
Triples
157.5x3, 167.5x3, 177.5x3, 187.5x3, 197.5x3, 205x3, 207.5x2
Floor Press
135x3, 155x3, 185x3, 205x3, 225x3, 227.5x3, 230x3
Incline Bench
115x10x5
Dips
14, 11, 10
Pushdowns
45x20, 50x20, 55x20, dropset 35x25, 20x25 underhand
Wednesday January 28th
Squat
135x5, 185x5, 225x5, 250x5, 275x5, 295x5, 315x5, 327.5x3, 337.5x2, 347.5x1, 357.5x1
Triples
225x3, 237.5x3, 250x3, 262.5x3, 275x3, 287.5x3, 300x3, 315x3, 320x3
Paused Squat-3 second pause
265x8x2
Leg Extension
90x22, 18, 10
Thursday January 29th
Sumo Deadlift
135x3, 225x3, 275x3, 315x3, 365x3, 385x3, 405x3, 420x3, 435x2, 450x2, 467.5x1(PR), 472.5x1(PR)
T Bar Row
105x4x15
Meadows Row
75x4x10
Deadstop DB Row
100x15, 12
BB Curl
92.5x5x5
DB Curl
25x4x8
Saturday January 31
Bench
135x5, 155x5, 175x5, 200x5, 220x5, 235x5, 247.5x2, 257.5x1
Density Work-10 minutes
215x4, 4, 4, 4, 3, 2, 2, 2, 2
Flat DB, Deep
90x4x3, 95x3
Military Press
95x3, 110x3, 125x3, 135x3, 137.5x3, 140x3, 142.5x3, 135x3
Sunday February 1st
Squat
135x5, 185x5, 225x5, 250x5, 270x5, 290x5, 310x5, 325x4, 335x3, 345x1, 360x1
Squat-Doubles
225x2, 240x2, 255x2, 270x2, 285x2, 300x2, 315x2, 320x2, 325x2, 315x3x2
Squat
205x10x5
Leg Curl
50x15, 70x3x15
Monday February 2nd
BB Curl
95x5x5, 85x12, 75x12
Alternating DB Curl
25x10, 20x12, 20x15, 25x12
Machine Preacher Curl
30x4x20
Wednesday February 4th
Front Squat
135x5, 160x5, 185x5, 210x5, 225x5, 237.5x5, 250x5, 260x4, 270x3, 275x2
Triples
205x3, 215x3, 225x3, 235x3, 245x3, 250x3, 255x3
Front Squat
160x10, 165x10, 170x8, 172.5x7, 172.5x6
Thursday February 5th
Sumo DL
135x3, 225x3, 315x3, 365x3, 395x3, 415x3, 435x3, 455x3, 470x2(pr), 485x1(pr), 495x1(pr)
Underhand BB Row
165x5x10
Deadstop DB Row
100x12x3
Tbar Row
105x10, 120x8, 130x6, 140x6
After spending the last month getting a relative idea of my max for each main lift I decided to start 5/3/1.
Saturday February 7th
Bench, 5’s week
95x, 115x5, 135x3, 155x5, 180x5, 202.5x10
Joker Sets
212.5x5, 222.5x5
FSL
155x5x8
DB Row
100x5x10
Incline DB Press
50x5x10
Sunday February 8th
Squat, 5’s week
135x5, 155x5, 180x3, 210x5, 245x5, 275x12
Joker Sets
287.5x5, 302.5x5, 317.5x3
FSL
245x5x8, Looked at the wrong number here, these sets should have been with 210. Either way they were relatively easy.
SLDL
185x5x10
Tuesday February 10th
Military Press
100x5, 115x5, 130x11
Joker Sets
137.5x5, 145x5, 152.5x5
FSL
100x5x8
T-Bar Row, with 2 second squeeze at top.
60x5x10
BB Curl
70x5x10
Wednesday February 11th
Sumo Deadlift
290x5, 335x5, 377.5x7
Joker Sets
395x5
FSL
295x3x5
Beltless Front Squat
155x5x8
Pull-ups
8x3
Thursday February 12th
Bench
165x3, 190x3, 215x8
Joker Sets
225x3, 235x3, 245x2
FSL
165x5x8
DB Row
105x5x10
Incline Barbell
135x5x8
Saturday February 14th
Squat
135x5, 160x5, 195x3, 230x3, 260x3, 292.5x11
Joker Sets
307.5x3, 322.5x3, 337.5x2
FSL
245x8, 8
247.5x8, 8, 8
Seated Leg Curl
70x5x10
Sunday February 15th
Military press
107.5x3, 122.5x3, 137.5x10
Joker sets
145x3, 152.5x3, 160x3, 167.5x2
FSL
107.5x5x8
T-bar row, 2 second pause
85x5x10
CGBP
170x5x6
BB Curl
75x3x10, 9, 6
Tuesday February 17th
Bench
155x5, 180x5, 202.5x10
Joker Sets
212.5x5, 225x5, 235x3
FSL
155x8x5
DB Row, slight pause at top
85x10x5
Wednesday February 18th
Squat
210x5, 245x5, 277.5x15
Joker Sets
292.5x5, 302.5x5, 317.5x3
FSL
245x8x5
Seated leg curl
80x10x5
Thursday February 19th
Press
100x5, 115x5, 130x13
Joker Sets
137.5x5, 145x5, 152.5x5, 160x4
FSL
100x8x5
High Incline DB Press
50x10x3
55x10x2