T Nation

I Can Make You a Man

Training Maxes
Squat 1RM - 320
Bench Press 1RM - 235
Deadlift 1RM - 380
Pull-up 6RM - 40

3/6/2013
Squat
135x5
170x5
205x3
220x2x2
255x2x2
290x2x2

Hypers
25x10x5

Hack Squat
135x10x5

Sit-ups
BWx15x5

I’ll be following

3/8/2013

Bench Press
90x5
115x5
140x3
160x3
185x3
205x4

Military Press
70x10x5

Pull-ups
BWx10x3

Dumbbell Rows
65x10x2

Triceps Pushdowns
60x10x5

3/11/2013

Deadlift
150x5
185x5
220x3
260x3
295x3
335x4

Lying Leg Curl
50x12x5

Bulgarian Split Squats
25x10x5

Sit-ups
BWx15x5

3/15/2013

Squat
135x5
170x5
205x3
240x2x2
270x2x2
305x1
225x10

Hypers
25x15x5

Hack Squat
155x10x5

Ab Wheel
BWx12x5

3/16/2013

Bench Press
90x5
115x5
140x3
150x5
175x5
195x6

Military Press
70x10x3

Dips
BWx10x2

Pull-ups
BWx10x2

Lat Pulldowns
120x10x3

Triceps Pushdowns
60x12x5

3/21/2013

Squat
125x5
155x5
185x3
235x2x2
265x2x2
295x2

Deadlift
240x5
280x5
315x5

Leg Press
185x20x5

Lying Leg Curl
60x10x5

3/27/2013

Bench Press
90x5
115x5
140x3
175x5
195x3
220x2

Pull-ups
15x10
20x6
25x9
30x5

3/31/2013

Deadlift
150x5
185x5
220x3
280x5
315x3
350x2

Lying Leg Curl
70x10x5

Leg Press
225x15x5

4/4/2013

Squat
130x5
160x5
190x3
210x2x2
240x2x2
270x2x2

Pull-ups
15x10
25x6
30x9
35x6

Lunges
65x12x4

Rows
65x10x3

Shrugs
80x6x3

Seated Leg Curls
75x10x3

Hypers
25x10x3

Hanging Leg Raises
BWx6x3

4/6/2013

Bench Press
95x5
120x5
140x3
165x3
190x3
210x3

Dumbbell Incline Press
50x10
50x7
50x5

Military Press
70x8
70x6x2

Dips
BWx10
BWx9x2

Preacher Curls
50x15x2
50x12

4/12/2013

Squat
130x5
160x5
190x3
225x2x2
255x2x2
290x2x2

Deadlift
265x3
305x3
340x5

Bench Press
95x5
120x5
140x3
155x5
175x5
200x5

Pull-ups
20x10
25x6
35x8
40x5

4/9/2012

Warm up

Press
55x5
70x5
85x3
90x5
105x5
120x6

Chins - 10, 10, 10, 8, 6, 6
Dips - 5x12
Triceps pushdowns - 5x15 115.7 lbs

4/10/2012

Warm up

Squat
140x5
175x5
210x3
230x5
265x5
300x6
315x1
315x1
315x1

Bench press
95x5
120x5
145x3
155x5
180x5
205x6
135x15

Dips - 12, 10, 10
Chins - 10, 10, 8
Shrugs - 3x10 65 lbs
Sit-ups - 3x20

4/12/2012

Warm up

Power clean
70x5
90x5
110x3
115x5
135x5
155x2
135x5

Deadlift
155x5
195x5
235x3
155x5
300x5
330x7

Incline press - 3x10 135 lbs
Barbell curls - 3x10 55 lbs
Back extensions - 3x20 25 lbs

Bench press
135x20
135x15
135x10

Pushdowns - 4x10 105 lbs
Chins - 4x10
DB shoulder press - 3x10 30 lbs
BB curls - 3x10 60 lbs
Abs

4/16/2012

Bench press
135x10
185x8
185x6
195x5

DB bench press
20x45
15x45

Seated cable rows - 4x15 90 lbs
Triceps pushdowns - 4x15 93.7 lbs

DB shrugs w/ 2 sec hold - 3x15 60 lbs
DB lateral raises - 3x15 12 lbs

Barbell complex

4/18/2012

Warm up

DB jump squats - 4x6 10 lbs

Deadlift
135x10
185x5
225x3
285x8
305x6
315x4

Hypers - 3x15 25 lbs
Med ball twists - 3x20 4 lbs

9 minute mile

4/20/2012

Warm up

Chin-ups
1x21
2x5

Lat pulldowns - 15,12 120 lbs
DB press - 20,15 25 lbs

Tri extensions - 4x8 20 lbs
Hammer curls - 4x8 25 lbs

Ab circuit (20 toe touches, 30 bicycles, 30 sec side plank) x 2

100 pushups in 9:30

4/23/2012

Warm up

Bench press
13510
155
7
1857
195
5
205*5

DB bench - 21,12 45 lbs

Cable rows - 412 90 lbs
Triceps pushdowns - 4
12 93.7 lbs

Shrugs - 312 70 lbs
Lateral raises - 3
12 12 lbs

Barbell complex