Week 5, Day 4
HB SQUAT
265 x 6
305 x 6
325 x 6
325 x 6
FRONT SQUAT
225 x 5
240 x 5
260 x 5
260 x 5
GHD
50 total reps
LEG RAISE
x20
x20
x20
x20
Week 5, Day 5
OH PRESS
15 sets x 5 reps at 115 pounds
…with…
CHINS
15 sets x 5 reps with 35 added pounds
FACEPULL
100 total reps
TRAP BAR SHRUG
100 total reps
Haven’t been adding this, but I ride a stationary bike for 25 minutes in place of the Prowler. My squatting has been too intense to get much out of the prowler. The bike has served a good way to keep burning some fat, working the cardiovascular system, and working up a good sweat .
I’ve been thinking about putting my bench on the side burner for a bit and switching to something similar to you in doing incline and ohp only. Have you tried your flat bench lately and do you feel stronger overall by just doing incline vs flat?
I have not tried benching since March or February. So far I feel much stronger and for me I think it compliments my body better. All I have done since, as far as pressing goes, has been the push press, OHP, lots of dips, DB pressing, push-ups and BB incline bench.
I was benching 315 at a 185 lbs bodyweight, but I could barely strict overhead press 150 lbs. I was really upset about that. Which sparked my interest in building overhead pressing strength.
Week 6, Day 1
OVERHEAD PRESS
115 x 5
135 x 5
150 x 5
155 x 5
120 x 10
PULL-UPS
100 total reps
DIPS
100 total reps
FACEPULL
100 total reps
NEW MESHUGGAH!!!
1 Like
Thanks for the reply. This is me honestly. Benching 330, ohp at 165-175 @~200. Probably going to make the switch to incline for a bit after seeing your log. Keep up the great work brother. Some good lifting going on here
1 Like
Week 6, Day 2
HB SQUAT
285 x 6
325 x 6
365 x 3
385 x 2
FRONT SQUAT
295 x 4
295 x 4
GHD
4 sets x 12 reps
LEG RAISE
3 sets x 25 reps
Week 6, Day 3
INCLINE BENCH
145 x 5
160 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
DB ROW
90 x 15
90 x 13
90 x 13
90 x 12
90 x 12
CURLS
100 total reps
Week 6, Day 4
REST LOWER BODY
Week 6, Day 5
OH PRESS
12 sets x 5 reps @ 120 lbs
…with…
CHINS
12 sets x 5 reps with +40 lbs
FACE PULL
100 total reps
TRAP BAR SHRUGS
100 total reps
Week 1, Day 1
HB SQUAT, PAUSED
315 x 3
315 x 3
315 x 3
315 x 3
BB REVERSE LUNGE
95 x 10
115 x 10
135 x 10
…with…
GHD
x12
x12
x12
LEG RAISE
x20
x20
x20
PROWELR SPRINTS
3 x 100 meters
Week 1, Day 2
OH PRESS
95 x 5
100 x 5
110 x 5
115 x 5
125 x 5
…with…
CHINS
+45 x 6
+45 x 6
+45 x 6
+45 x 6
+45 x 6
DIPS
140 total reps
FACEPULL
100 total reps
Week 1, Day 3
INCLINE BENCH
140 x 5
160 x 4
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
DB ROW
90 x 15
90 x 15
90 x 13
90 x 12
90 x 12
CURLS
100 total reps
PUSHDOWNS
100 total reps
Week 1, Day 4
FRONT SQUAT
135 x 3
225 x 3
250 x 3
275 x 3
300 x 3
325 x 3
DEADLIFT
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
LEG RAISE
x25
x25
x25
Deadlifts were light and surprisingly strong considering I haven’t done them in… forever. I have lost a little bit of strength in the front squat judging by how the 325 felt. Its all good though. Going to increase back to higher frequency squatting again.
Week 1, Day 5
OH PRESS
95 x 3
115 x 3
135 x 3
150 x 2
165 x 1
180 x miss
180 x miss
170 x 1
…with…
PULL-UPS
x10
x10
x10
x10
x10
x10
x10
x10
FACEPULL
100 total reps
Bodyweight was 186 this morning. Slowly getting back down to a better body fat. My goal is to attempt to slowly get to 180 and maintain my strength. So far so good, I have dropped from 198.
Week 2, Day 1
FRONT SQUAT
135 x 3
185 x 3
225 x 3
250 x 3
275 x 3
300 x 1
OH PRESS
100 x 5
110 x 5
115 x 5
125 x 5
135 x 5
…with…
CHINS
+50 x 5
+50 x 5
+50 x 5
+50 x 5
+50 x 5
DIPS
140 total reps
FACEPULL
110 total reps
Week 2, Day 2
135 x 3
225 x 3
250 x 3
275 x 3
315 x 3
340 x 3
365 x 1
315 x 2 (paused)
315 x 2 (paused)
BB REVERSE LUNGE
135 x 10
135 x 10
GHD
x15
x15
x15
x15
…with…
LEG RAISE
x25
x25
x25
x20
Week 2, Day 3
FRONT SQUAT, PAUSED
135 x 3
225 x 3
250 x 3
275 x 2
300 x 1
325 x 1
INCLINE BENCH
135 x 5
150 x 5
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
DB ROW
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
CURLS
100 total reps
PUSHDOWNS
100 total reps
Week 2, Day 3
HB SQUAT
135 x 10
225 x 3
275 x 3
315 x 3
340 x 3
365 x 3
315 x 3 (paused, atg)
DEADLIFT
135 x 10
225 x 3
315 x 3
365 x 3
405 x 3
LEG RAISE
x25
x25
x25
Terrific triples.
Week 2, Day 5
OH PRESS
95 x 3
115 x 3
135 x 3
150 x 3
160 x 2
170 x 1
175 x 1
…with…
PULL-UPS
x10
x10
x10
x10
x10
x10
x10
FACEPULL
100 total reps
Week 2, Day 6
HB SQUAT
135 x 3
225 x 3
275 x 3
315 x 3
340 x 3
365 x 1
GHD
4 sets x 15 reps
Squats were pretty shitty, so stopped there.
Week 3, Day 1
FRONT SQUAT
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
300 x 1
325 x 1
OH PRESS
95 x 5
100 x 5
110 x 5
115 x 5
125 x 3
…with…
CHINS
+55 x 5
+55 x 5
+55 x 5
+55 x 5
+55 x 5
DIPS
150 total reps
FACEPULL
100 total reps