[quote]MattyXL wrote:
BW chins + 90…awesome dude, I want to be like you one day! Happy your back posting[/quote]
Thanks Matty! They are a bitch too! As soon as I get 8 across I go ujp 10 lbs. 
I’m almost ready to scratch one of the legs off my goals. 500 DL is very close. I’m going to try for a single when I hit the deload week this month. I hope I get it. Last month I did 475 X 4 so I figure I should be able to get 500 for one.
Time to hit the prowler. Will post some vids later…
Just got done with conditioning. I really LOVE the prowler!
This is from today…
1/16 - Start of Week 2 - Squats
Warmup:
80 X 5
140 X 5
180 X 5
215 X 5
Work:
250 X 3
285 X 3
320 X 4
Supplemental:
215 X 5 X 8
Superset (front squats + leg curls)
Fronts:
225 X 3 X 5
Curls:
135 X 6 X 5
1/17 Bench Night
Warmup:
115 X 5
145 X 5
170 X 5
Work:
200 X 3
230 X 3
255 X 4
Supplemental (Bench @ 60% + T-Bar Rows Super Set)
Bench: 170 X 10 X 5
T-Bar: 315 X 5 X 5
Superset (BW wide grip pullups + BW Dips no rest between sets)
(Pull Up X 10 + Dip X 10) X 5 Sets
Incline Bench + One Arm BB Row
165 X 10 X 3 / 125 X 8 X 3
Rest night tonight so no training. Just a pic of my ugly ass self so you can put a face to the name
[quote]late2thegame wrote:
1/18
Rest night tonight so no training. Just a pic of my ugly ass self so you can put a face to the name ;)[/quote]
Wish I had access to one of those bars, haven’t used one in ohhhh 30 some years…dang I’m old. Nice work on the work this week.
Thanks Led! I absolutely love that bar. In the beginning it was an eye opener because it took 80lbs off my squat but man oh man, there’s nothing like it once you get used to it!
Wow, lots of good work in here. Envious of those chins, man. I’ll enjoy following your log.
@tyrfryer - Thanks bro. Chins are one of my favorites!
1/19 - Deadlift Night
Warmup:
135 X 5
200 X 5
250 X 5
300 X 5
Work:
350 X 5
400 X 5
450 X 5
Leg Extensions:
180 X 8 X 5
BB Shrugs:
475 X 6 X 3
Done!
1/20 OHP Day
Warmup:
Bar X 8
70 X 5
90 X 5
105 X 5
Work:
125 X 3
140 X 3
160 X 5
Supplemental (OHP + Weighted Chins superset)
OHP: 105 X 10 X 5
Chins: BW+90# X 8 X 5
Dips + BB Rows
Dips BW+95# X 6 X 4
Rows: 145 X 6 X 4
Finito! Short & sweet.
1/21 - Usually prowler conditioning today but it was snowing so that was out. I was disappointed so I did the next best thing, full body workout using the core 5/3/1 lifts/weights for the week. I wanted to get 3’s of each weight but struggled on the 90% weights for deads & OHP’s. Was only able to get 1 of each.
Squat:
Warmups:
140 X 5
180 X 5
215 X 5
Work:
250 X 3
285 X 3
320 X 3
Bench:
Warmup:
135 X 5
185 X 5
Work:
200 X 3
230 X 3
255 X 3
Deadlift:
Warmup:
135 X 5
225 X 5
315 X 5
Work:
350 X 3
400 X 3
450 X 1
OHP:
Warmup:
95 X 5
105 X 5
Work:
125 X 3
140 X 3
160 X 1
Logging two today from Monday & Tuesday.
1/23 Squat Night (Safety Squat Bar)
Warmups:
140 X 5
180 X 5
215 X 5
Work:
265 X 5
300 X 3
335 X 4
Supplemental Work:
215 X 8 X 5
Leg Curls:
135 X 6 X 5
No front squats today. Back killing me from the Saturday session. Lesson learned on that one. You cannot do an entire week of 5/3/1 in one session as a substitute for prowler work due to inclement weather!
1/24 Bench + Upper
Bench:
Warmup:
45 X 5
115 X 5
145 X 5
170 X 5
Work:
215 X 5
240 X 3
270 x 3
Supplemental (Bench + T-Bar Rows)
(170 X 10 X 5) + (315 X 6 X 5)
Bodyweight dip + Wide Grip Pullups
(5 sets of 10 + 5 sets of 10) No rest between sets
Nice work last couple days. 5/3/1 substitution a little crazee. Okay, a lot crazee.
1/26 - Deadlift
Warmup:
135 X 5
200 X 5
250 X 5
300 X 5
Work:
375 X 5
425 X 3
475 X 4
Leg Extensions:
205 X 5 X 8
Shrugs:
400 X 3 X 10
1/27 Press
Warmup:
45 X 5
70 X 5
90 X 5
105 X 5
Work:
130 X 5
150 X 3
165 X 4
Supplental (Press + Weighted Chins)
(105 X 5 X 10) + (BW+100# X 5 X 5)
Weighted Dips + One Arm BB Rows
(BW+100# X 4 X 6) + (135 X 4 X 8)
Man I’m liking the deads last week, nice work. Today as well with the presses.
1/30 Deload week begins. Changing it up this month, going to do the following approach:
Monday (Squats + Bench) Standard warmups followed by singles at week 3 weights. Then 1 rep at TM for the month.
Will do the same thing on Friday for deads and presses.
Squat:
Warmup:
80 X 6 (SSB Empty Weight)
140 X 5
180 X 5
215 X 5
Work:
265 X 1
300 X 1
335 X 1
355 X 1 (Felt really strong at this weight. Definitely had more in the tank which is a good sign!
Bench:
Warmup:
45 X 8
115 X 5
145 X 5
170 X 5
Work:
215 X 1
240 X 1
270 X 1
285 X 1 (Tough rep, slow but I think I could have handled 5# more) Very close to being a 1RM. The good news is I’m getting ever closer to that 300# benchmark 
I’m looking forward to Friday, my TM for the dead is 500# so I should hit my first goal this week! I’ll post a vid of the effort afterwards.
Tu/Wed/Th will be complete rest days.
Have a good one and make it count!
2/7 - Change of plans after reading Wendler’s 90 day challenge last week. Decided to hit the challenge after the deload week and the first day was last night. Going for BBB but doing the ratios for the 5X10’s at 60% month 1, 65% month 2 and 70% month 3.
Due to my change in plans, the 500# dead will be slightly delayed…
Started last night with deads and 5X10 squats:
Deadlifts:
Warmup:
135 X 5
205 X 5
255 X 5
305 X 3
Work:
330 X 5
385 X 5
435 X 5
Squats:
220 X 5 X 10
Done!
2/8 - Press/Bench
OHP:
Warmup
70 X 5
90 X 5
110 X 5
Work:
115 X 5
135 X 5
155 X 5
Supplemental
Bench @60% + TBar Row Superset
175 X 5 X 10 / 225 X 5 X 10
Weighted Dip + BB Curl Superset
BW+45# X 3 X 10 / 85 X 3 X 10
Drop Set Tricep Pushdowns
Started with 80# repped to failure, decreasing by 5# each iteration all the way down to 20#
2/9
Heavy Squat / Deadlifts @60% 1RM
Squats
Warmup:
150 X 5
185 X 5
220 X 3
Work:
240 X 5
275 X 5
315 X 5
Deadlift:
310 X 5 X 10
My back is feeling the volume today. Iced up afterwards for about 30 minutes and that seemed to help quite a bit.
