Week 15, Day 1
SQUAT
245 x 5
265 x 5
285 x 5
305 x 5
325 x 5
LUNGES
x50
DB GOBLET SQUAT
55 x 25
55 x 25
GHR
x13
x13
x13
x13
WEIGHTED DB DECLINE SIT-UP
80 x 10
80 x 10
80 x 10
80 x 10
Week 15, Day 2
STANDING OVERHEAD PRESS
125 x 5
135 x 5
145 x 5
150 x 5
160 x 5
…with…
WEIGHTED CHINS
+75 x 5
+75 x 5
+75 x 5
+75 x 5
+75 x 5
WEIGHTED DIPS
+55 x 10
+55 x 10
+55 x 10
+55 x 10
+55 x 10
…with…
T-BAR HIGH ROW
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
Week 15, Day 3
INCLINE BENCH
140 x 5
155 x 5
165 x 5
175 x 5
185 x 5
*I usually do a set of 50 band pullaparts with a micro-mini band between sets.
DB ROW
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
CURLS
100 total reps
PUSHDOWNS of sorts…
100 total reps
Week 15, Day 4
FRONT SQUAT
290 x 2
290 x 2
290 x 2
290 x 2
290 x 2
290 x 2
LEG EXTENSIONS
8 sets x 8 reps, alternating legs
WEIGHTED DECLINE SIT-UP
80 x 10
80 x 10
80 x 10
80 x 10
Week 15, Day 5
OH PRESS
95 x 5
115 x 5
135 x 3
155 x 1
175 x 1
…with…
PULL-UPS
x10
x10
x10
x10
x10
SINGLE ARM DB SHOULDER PRESS
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
FACEPULL (middle position)
50 total reps
Week 16, Day 1
SQUAT
265 x 5
285 x 5
305 x 5
325 x 5
345 x 5
FRONT SQUAT
225 x 10
225 x 10
GOBLET SQUAT
65 x 25
65 x 25
GHD
x12
x12
x12
x12
WEIGHTED DECLINE SIT-UP
+85 x 10
+85 x 10
+85 x 10
Question for you man. Do you have any specific warm up routine you do? I’m always curious how others prep themselves before even touching a barbell.
I just tumble for 5 min straight (cartwheels, shoulder rolls, hand stands, etc.) focus on my hips/quad/hams/thorasic spine and then do a small complex for 2 rounds. Then I’m ready roll feeling loose.
Thank you, I hope you found some eduction out of my mistakes and endless numbers! 
Yes, I do. I do what is called a “protyazhka,” or a modification of it. I always start my lifting with, in order:
-IT band rolling, pvc pipe
-entire back rolling, pvc pipe
-massage stick (rad roller) on thighs, 30 passes on each quadriceps muscle (ends to be about 90 total per thigh)
-I then take two 5 pound dumbbells and lay on a bench with my arms over my head and let the dumbbells stretch out my chest and shoulders, I then rotate my arms every 10° or so to stretch my chest into eventually a iron cross sort of, holding each angle for about 15 seconds. GREAT STRETCH for the chest and shoulders.
-hand against wall chest and wrist stretch
-garland pose (with a 25 pound kettlebell) for 1 minute, sometimes longer
-I take a broomstick and do 10 shoulder dislocates
-overhead squat the broom stick with increasing narrow grip…
-then move into a modified Protyazhka using a barbell.
A Protyazhka consists of a snatch grip long pull without any knee dip. It is combined into a combination of a press behind the neck and an overhead squat. Keep in mind, this will be essentially a barbell complex without rest. It will look like this:
Snatch Grip Long Pull 3-5 reps
+
Wide Grip Overhead Press 3-5 reps
+
Overhead Squat 3-5 reps
Do this for a total of four to five rounds. Sometimes if I am super stiff and sore, I will keep push pressing the weight off my shoulder until I can violently get high bar speed then move into the overhead squat with the barbell.
Long, I know, but I am 32 and it is pretty much what I have to do to get myself primed to lift.
Week 16, Day 2
Had to fly through this, this morning. Busy time of year at work…
OH PRESS
135 x 5
145 x 5
150 x 5
160 x 5
…with…
WEIGHTED CHINS
+55 x 6
+55 x 6
+55 x 6
+55 x 6
WEIGHTED DIPS
+55 x 12
+55 x 12
+55 x 12
+55 x 12
+55 x 12
…with…
T-BAR HIGH ROW
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
3 Likes
Week 16, Day 3
INCLINE BENCH
155 x 5
165 x 5
175 x 5
185 x 5
195 x 5
DB ROW
85 x 12
85 x 12
85 x 12
85 x 12
85 x 12
I’m being rushed during every workout this week. Just getting the main stuff done and getting to work…
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Well training is better than no training!
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Week 16, Day 4
FRONT SQUAT
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
DEADLIFT
295 x 5
335 x 5
385 x 12
Bodyweight was 182 today.
Week 17, Day 1
SQUAT
265 x 5
285 x 5
305 x 5
325 x 5
FRONT SQUAT
230 x 10
GOBLET SQUAT
75 x 20
75 x 20
GHD
x12
x12
x12
x12
WEIGHTED DECLINE SIT-UP
4 sets x 10 reps
Week 17, Day 2
OH PRESS
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5
…with…
WEIGHTED CHINS
+60 x 6
+60 x 6
+60 x 6
+60 x 6
+60 x 6
WEIGHTED DIPS
+60 x 10
+60 x 10
+60 x 10
+60 x 10
+60 x 10
…with…
T-BAR HIGH ROW
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
Reset my weights for the overhead press. Last cycle built up to 170x5. Going to go for 180x5 this round… we’ll see…
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Week 17, Day 3
INCLINE BENCH PRESS
140 x 5
155 x 5
165 x 5
175 x 5
185 x 5
DB ROW
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12
CURLS
100 total reps
CLOSE GRIP FAT BAR BENCH PRESS
50 total reps
WRIST ROLLER
3 sets x 3-4 reps
Look at him benching.
I knew it.
1 Like
lol! Dammit…
Week 17, Day 4
FRONT SQUAT (deloading, for another wave)
185 x 5
185 x 5
185 x 5
DEADLIFT
315 x 3
365 x 3
405 x 10
WEIGHTED DECLINE SIT-UPS
85 x 10
85 x 10
85 x 10
85 x 10
I know it’s weird, I never really completely deload, but I will wave my weights in my major lifts… even though they never seem to sink up… poor programming? I don’t know, it seems to be working okay, and I am feeling pretty good.
Week 17, Day 5
OH PRESS
105 x 10
105 x 10
105 x 10
105 x 10
105 x 10
…with…
PULL-UPS
x12
x12
x12
x12
x12
SINGLE ARM DB SHOULDER PRESS
55 x 10
55 x 10
55 x 10
55 x 10
…with…
ROW
4 sets x 10 reps
Week 18, Day 1
SQUAT
265 x 5
285 x 5
305 x 5
325 x 5
345 x 5
FRONT SQUAT
235 x 10
GOBLET SQUAT
85 x 20
85 x 20
85 x 10
GHD
x15
x15
x15
x15
WEIGHTED DB DECLINE SIT-UP
+90 x 10
+90 x 10
+90 x 10
+90 x 10
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Week 18, Day 2
OH PRESS
105 x 5
115 x 5
125 x 5
135 x 5
140 x 5
…with…
WEIGHTED CHINS
65 x 6
65 x 6
65 x 6
65 x 6
65 x 6
WEIGHTED DIPS
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
…with…
HIGH T-BAR ROW
125 x 15
125 x 15
125 x 15
125 x 15
125 x 15
Damn bro 3 types of squats. Your legs must have been jelly after lol.
Week 18, Day 3
INCLINE BENCH
155 x 5
165 x 5
175 x 5
185 x 5
195 x 5
DB ROW
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12
CURLS
100 total reps
CLOSE GRIP FAT BAR BENCH
3 sets x 25 reps