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