T Nation

Giving the 40-Day Program a Shot


#1

My primary goals here are to make my dead lift and clean & press stronger. As of April 2009, my best weight for those two lifts are:

Dead Lift = 365lbs
Clean & Press = 150lbs

You'll also notice I added a few lifts after day 1. I figured I'd rotate through some arm, chest, and calf work just so I can add a little size and not take too much out of my primary lifts.


Workout A

Day 1
Movement, Sets x Reps, Weight

Dead Lift, 2 x 5, 275lbs
Military Press (standing), 2 x 5, 105lbs
Pull-Ups, 2 x 5, Body Weight (need to find a weight belt)
Squat, 1 x 25, 105lbs
Cable Crunch, 2 x 5, 150lbs


Workout B

Day 2
Movements, Sets x Reps, Weight

Dead Lift, 2 x 5, 295lbs
Incline Bench Press, 2 x 5, 165lbs
BB Row, 2 x 5, 165lbs
Clean, 1 x 25, 95lbs
Hyperextension, 2 x 5, 25lbs
(decided to add some additional work since I could use bigger arms, calves, and chest)
Bicep Curls, 3 x 12, 30lbs


Workout A

Day 3
Movement, Sets x Reps, Weight

Dead Lift, 2 x 5, 315lbs
Military Press (standing), 2 x 5, 115lbs
Pull-Ups, 2 x 5, Body Weight (need to find a weight belt)
Squat, 1 x 25, 115lbs
Cable Crunch, 2 x 5, 150lbs
Seated Calf Raise, 3 x 12, 90lbs


Workout B

Day 4
Movements, Sets x Reps, Weight

Dead Lift, 2 x 5, 295lbs
Floor Press, 2 x 5, 185lbs
BB Row, 2 x 5, 185lbs
Clean, 1 x 25, 105lbs
Hyperextension, 2 x 5, 35lbs
Cable Flies (upper, middle, lower), 3 x 12, 35lbs


Workout A

Day 5
Movement, Sets x Reps, Weight

Dead Lift, 2 x 5, 255lbs
Military Press (standing), 2 x 5, 115lbs
Pull-Ups, 2 x 5, Body Weight (need to find a weight belt)
Squat, 1 x 25, 115lbs
Cable Crunch, 2 x 5, 150lbs
BB Curl / Reverse Curl, 3 x 12, 45lbs


Workout B

Day 6
Movements, Sets x Reps, Weight

Dead Lift, 2 x 5, 225lbs
Flat Bench, 2 x 5, 155lbs
BB Row, 2 x 5, 155lbs
Clean, 1 x 25, 95lbs
Hyperextension, 2 x 5, 25lbs
Seated Calf Raise, 3 x 12, 90lbs


#2

Sorry for the lack of updates. I also quit tracking my extra chest, back, and bi work, but I'm still doing it. Anyways, this'll be a long one.....

Also, you'll notice it's all consecutive days. It's not really, I've taken 4 rest days in the 20 days I've done this. So I've been at this for 24 days today. I have another 12 days planned with 3 rest days. I can say that repping out 325 on my dead lift has become very easy to do. I'd say I'm getting stronger, but I won't know until I compete in my 2nd strongman July 4th.

Workout A

Day 7
Movement, Sets x Reps, Weight

Dead Lift, 2 x 5, 275lbs
Military Press (standing), 2 x 5, 115lbs
Pull-Ups, 2 x 5, Body Weight (need to find a weight belt)
Squat, 1 x 25, 115lbs
Cable Crunch, 2 x 5, 150lbs


Workout B

Day 8
Movements, Sets x Reps, Weight

Dead Lift, 2 x 5, 295lbs
Standing Cable Press, 2 x 5, 60
Cable Row, 2 x 5, 120lbs
Clean, 1 x 25, 75lbs
Cable Extension, 2 x 5, 120lbs


Workout A

Day 9
Movement, Sets x Reps, Weight

Dead Lift, 2 x 5, 315lbs
Military Press (standing), 2 x 5, 125lbs
Pull-Ups, 2 x 5, +25lbs on 1 set and BW on 2nd set
Squat, 1 x 25, 125lbs
Plate Behind Head Sit-Up, 2 x 5, 35lbs


Workout B

Day 10
Movements, Sets x Reps, Weight

Dead Lift, 2 x 5, 325lbs
Floor Press, 2 x 5, 175lbs
BB Row, 2 x 5, 175lbs
Clean, 1 x 25, 85lbs
Cable extension, 2 x 5, 120lbs


Workout A

Day 11
Movement, Sets x Reps, Weight

Dead Lift, 2 x 5, 315lbs
Military Press (standing), 2 x 5, 125lbs
Pull-Ups, 2 x 5, 10lbs
Squat, 1 x 25, 125lbs
Cable Crunch, 2 x 5, 130lbs
BB Curl / Reverse Curl, 3 x 12, 45lbs


Workout B

Day 12
Movements, Sets x Reps, Weight

Dead Lift, 2 x 5, 275lbs
Flat Bench, 2 x 5, 175lbs
BB Row, 2 x 5, 175lbs
Clean, 1 x 25, 85lbs
Good Morning, 2 x 5, 120lbs


Workout A

Day 13
Movement, Sets x Reps, Weight

Dead Lift, 2 x 5, 275lbs
Military Press (standing), 2 x 5, 125lbs
Pull-Ups, 2 x 5, 10
Squat, 1 x 25, 125lbs
Cable Crunch, 2 x 5, 130lbs


Workout B

Day 14
Movements, Sets x Reps, Weight

Dead Lift, 2 x 5, 295lbs
Flat Bench Press, 2 x 5, 175
BB Row, 2 x 5, 175lbs
Clean, 1 x 25, 85lbs
Cable Extension, 2 x 5, 110lbs


Workout A

Day 15
Movement, Sets x Reps, Weight

Dead Lift, 2 x 5, 225lbs
Military Press (standing), 2 x 5, 115lbs
Pull-Ups, 2 x 5, Body Weight
Squat, 1 x 25, 115lbs
Cable Crunch, 2 x 5, 130lbs


Workout B

Day 16
Movements, Sets x Reps, Weight

Not sure what happened here. I think I skipped it on accident, but whatever.


Workout A

Day 17
Movement, Sets x Reps, Weight

Dead Lift, 2 x 5, 315lbs
Military Press (standing), 2 x 5, 115lbs
Pull-Ups, 2 x 5, BW
Squat, 1 x 25, 115lbs
Decline Crunch w/ Bar behind head, 2 x 5, 15lbs (lol)


Workout B

Day 18
Movements, Sets x Reps, Weight

Dead Lift, 2 x 5, 315lbs
Incline Bench, 2 x 5, 165lbs
BB Row, 2 x 5, 165lbs
Clean, 1 x 25, 75lbs
Good Morning, 2 x 5, 135lbs


Workout A

Day 19
Movement, Sets x Reps, Weight

Dead Lift, 2 x 5, 325lbs
Military Press (standing), 2 x 5, 125lbs
Pull-Ups, 2 x 5, BW +2 extra pull ups
Squat, 1 x 25, 125lbs
Crazy Core Shit, No rep scheme, No weight (i got bored)


Workout B

Day 20
Movements, Sets x Reps, Weight

Dead Lift, 2 x 5, 325lbs
Flat Bench, 2 x 5, 185lbs
BB Row, 2 x 5, 185lbs
Clean, 1 x 25, 75lbs
Good Morning, 2 x 5, 135lbs