BF: see shitty cell phone pics below
Measurements: To come soon
[b]Current All-Time PRs (EDITED)[/b]
Bench: 405x1, 315x10, 225x26
Standing Press: 225x5, 185x15
Squat (raw): 505x1, 475x3
Squat (wraps): 575x1
DL: 605x1, 500x7
Additional info: I don’t deadlift heavy raw, ever. I always wear suit bottoms (old Crain suit) and sometimes put the straps up. This is due to a serious hip injury and the subsequent surgeries that followed. I can no longer pull conventional, and pulling heavy sumo without any hip support will cripple me for at least a week.
[b]Current Training Setup[/b]
M: Squat/Speed DL or Heavy DL - I only pull heavy once every 2 or 3 weeks. The other weeks I will squat heavy and then do speed pulls. Typical assistance work following this is usually leg press and leg curls, some ab work, and calves.
T: Prowler work - I have a Prowler at home and push it in the street of my housing plan. I typically push it from my mailbox to a neighbor’s, then back. The distance is about 35 yds one way. I will push it using the uprights for a lap (long strides, full hip extension), then row it using chains and cable handles down and back, then push it with the uprights using only my upper body for a lap. I’ll repeat this anywhere from 2-5 times, depending on energy levels, my current goals, and the day of the week. I don’t use much weight for this, only 90# right now.
W: Heavy Bench or Speed Bench/Heavy MP - I bench heavy every other week. On the other weeks I will do speed bench to work technique, and MP heavy. Assistance work is higher rep chest and shoulder work, mostly with DBs.
R: Prowler - Same as T, though usually this is the day I’ll kill it since the main lifts are out of the way for the week.
F: Back - Hypertrophy-oriented work for lats and traps. Usually different rowing and pulldown/chin variations, with shrugs and face pulls for traps/upper back.
Sa: Arms - Hypertrophy-oriented. I do this session at home in my garage. I have a pretty decent setup but I like the atmosphere at my gym for the other days.
Su: Prowler - Same as T and R.
As the weather gets shitty, the Prowler work will be dropped in favor of some light kettlebell or bodyweight stuff. Just something to get me moving on the off days.
If you’re familiar with his stuff at all, you’ll notice that a lot of John Meadows’ training techniques have been working their way into my program for assistance stuff. I started using his tips for shoulders about 3 months ago, and the results have been pretty good. Since then I’ve started using his techniques for arms and back as well.
The past few month I’ve been working up to some significant (for me) PRs in the bench (405) and deadlift (600). Once I hit those, I’ll back off the maximal work for a while and focus more on rep work for those lifts.