T Nation

I am Second


#1

I have been lurking at this site for about 3 years now. I guess it's about damn time to start a log.

Age: 23
Weight: 160
Height: 5'2 (That's not a typo!)

PR
Bench: 245
Squat: 355
Deadlift: 345
Standing Military Press: 155

I'm following Alpha's workout through his log. I tweak some exercises here and there but overall I try to keep everything as it is.


#2

FRONT


#3


SIDE


#4


SIDE


#5

BACK


#6

05/12

Insert - 50 lbs
1.Deadlift 6/5/4/3/2/1
2. Bent Barbell Rows 6/5/4/3/2/1
3. Hang Cleans 6/5/4/3/2/1
4. Military Press 6/5/4/3/2/1
5. Front Squat 6/5/4/3/2/1
6. Back Squat 6/5/4/3/2/1
7. Rest 1 minute
8. Repeat

Strength
1a. Back Squat - Bar/10, 135/10, 235/5, 255/5, 275/5, 295/5, 315/5
1b. Chin up - BW 10/5
1c. Seated Dumbell Press - 55/5, 60/5, 65/5, 70/5, 75/5

2a. Bench Press - 135/5. 155/5, 175/5, 195/5, 225/3, 225/2
2b. Hanging Leg Raise - 10/5
2c. *John Meadows Rear Shoulder Exercise - 4 sets

Extract- 50 lbs
1.Deadlift 6/5/4/3/2/1
2. Bent Barbell Rows 6/5/4/3/2/1
3. Hang Cleans 6/5/4/3/2/1
4. Military Press 6/5/4/3/2/1
5. Front Squat 6/5/4/3/2/1
6. Back Squat 6/5/4/3/2/1
7. Rest 1 minute
8. Repeat


#7

05/13

Insert:
21 Reps Dead hang Pull-ups
21 Reps 70 lb Squat Presses
1 minute rest
15 Reps Dead hang Pull-ups
15 Reps 70 lb Squat Presses
1 minute rest
9 Reps Dead hang Pull-ups
9 Reps 70 lb Squat Presses

Strength/MetCon: Giant sets 1a, 1b, 1c, rest, repeat
1a. Deads: 225/3, 255/3, 315/3, 315/2, 335/1
1b. One Arm DB snatch: 30/10, 30/10, 30/10, 30/10, 30/10
1c. Decline sit-ups: 5 sets of 12 reps

2a. Stiff Legged Deads: 135/5, 155/5, 175/5, 185/5
2b. DB Swings: 30/10, 30/10, 30/10, 30/10
2c. Decline sit-ups: 4 sets of 15 reps

Accessory: Super Set
3a. Machine Shrugs: 225/10, 225/10, 225/10
3b. Barbell Rows: 135/10, 135/10, 135/10,

Extract:
15 Reps Dead hang Pull-ups
15 Reps 95 lb Squat Presses
1 minute rest
9 Reps Dead hang Pull-ups
9 Reps 95 lb Squat Presses
1 minute rest
6 Reps Dead hang Pull-ups
6 Reps 95 lb Squat Presses


#8

05/14

Rest Day.

Something unexpected came up. That means, tomorrow will be a workout day.

I'll try to post video tomorrow to back up my PR's. lol