thanks for commenting guys. Have to admit that I got side-tracked from the HSS-100 program. I had 2 workouts left in the Intensification Phase when I got injured. I was jumping and hanging on the basketball rims at school when i slipped off and fell the 10 feet on my back. I could barely walk for a day but then I continued with some upper body sessions, which I only posted one of them. I also tested my 1rm bench for fun. I got 195lbs which was a new PR so I was somewhat happy. Anyway, I started the new high volume phase of the program today. I will try to keep up to date with my workouts.
Heavy: CG Chins 4x8,8,7,8 BW, BW, BW, 150lbs
Superset (pre and post-fatigue) 2x10,10 Cable Curl 105lbs
Superset (pre and post fatigue) BB Curl 2x10,10 50lbs,40lbs
Superset (pre and post-fatigue) Incline curl 2x12,12 15,10lbs
Special exercise: Machine Preacher 2/1 technique 2x12 40,30
100-reps exercise: 1 set of 100 reps
Heavy: 4x8,8,8,8 CG Bench 125,125,125,135
Superset (pre and post-fatigue) Palms up tricep pull down 2x10 60lbs
Superset (pre and post fatigue) CG Dips 2x8 BW
Superset (pre and post-fatigue) Tricep Pull down 2x12,15 60lbs
Special exercise: DB French press 3x15 40lbs
100-reps exercise: 1 set of 100 reps
Heavy: Bulgarian Split Squat 4x10 40lbs
Superset (pre and post-fatigue) Leg Extension 1x10 105lbs
Superset (pre and post fatigue) Squat Machine 180lbs 1x8
Superset (pre and post-fatigue) Single Leg Ext. 1x12 30lbs
Special exercise: 1 leg squat 3x12
100-reps exercise: 1 set of 100 reps
Heavy: Bulgarian Split Squat 4x10 40lbs
Superset (pre and post-fatigue) Leg Extension 1x10 105lbs
Superset (pre and post fatigue) Squat Machine 180lbs 1x8
Superset (pre and post-fatigue) Single Leg Ext. 1x12 30lbs
Special exercise: 1 leg squat 3x12
100-reps exercise: 1 set of 100 reps
Heavy: BB Row 4x10 105lbs
Superset (pre and post-fatigue) Straight Arm Pulldown 3x10 105lbs
Superset (pre and post fatigue) Pulldown (45 degree back) 3x8 150lbs
Superset (pre and post-fatigue) DB Row 50lbs 3x12
Special exercise: Rack Pulls 3x12 225lbs
100-reps exercise: 1 set of 100 reps
Heavy: Glute ham raise 2x10 BW 2x10 10lbs
Superset (pre and post-fatigue) Leg curl 2x12 75
Superset (pre and post fatigue) DB RDL 2x8 55s
Superset (pre and post-fatigue) Back Extension 2x15
Special exercise: Assisted Natural GHR 3x12
100-reps exercise: 1 set of 100 reps
Heavy: 4x8,8,8,6 Shoulder press 105lbs
Superset (pre and post-fatigue) Incline Fly 2x12,12 20s
Superset (pre and post fatigue) Dumbbell Bench 2x8,8 50lbs
Superset (pre and post-fatigue) Cable Flys 2x12,10 30,35 on each side
Special exercise: Arnold Press 3x12,12,8 30lbs
100-reps exercise: 1 set of 100 reps
Heavy: CG Chins 4x8,8,8,7 BW
Superset (pre and post-fatigue) 2x10,10 Cable Curl 105lbs
Superset (pre and post fatigue) BB Curl 2x10,10 50lbs,50lbs
Superset (pre and post-fatigue) Incline curl 2x12,12 15,10lbs
Special exercise: Machine Preacher 2/1 technique 2x12 40,30
100-reps exercise: 1 set of 100 reps
Heavy: 4x8,8,8,7 CG Bench 135lbs
Superset (pre and post-fatigue) Palms up tricep pull down 2x12 60lbs
Superset (pre and post fatigue) CG Dips 2x10 BW
Superset (pre and post-fatigue) Tricep Pull down 2x15,15 60,70lbs
Special exercise: DB French press 3x15 45lbs
100-reps exercise: 1 set of 100 reps
Heavy: Bulgarian Split Squat 4x10 40,40,45,45
Superset (pre and post-fatigue) Leg Extension 1x12 110lbs
Superset (pre and post fatigue) Squat Machine 190lbs 1x108
Superset (pre and post-fatigue) Single Leg Ext. 1x12 45lbs
Special exercise: 1 leg squat 3x13
100-reps exercise: 1 set of 100 reps
Decided to switch to the Waterbury method. I did HSS-100 for about 10 weeks and stopped making good progress but I’m up to around 175 now.
Tests:
Squat 1 rep max 295lbs
Bench 1 rep max: 195lbs
Chin Up 1 rep max: BW +60
Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds
Weight Used: 235lbs for all sets
A1 Dips
Weight: BW +15
A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds
Weight: 125lbs
B1 Skull Crushers
B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds
Weight: Bar +50 for both exercises
Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets
Barbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets
Weight: 155lbs
A1 Partial Dumbbell Deadlift (Romanian Deadlift)
Weight: 70lb dumbbells
A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Weight: 85lbs
B1 Standing Calf Raises
Weight: 65lbs
B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Weight: 70lbs
Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
Weight: 80x1, 70x3
Chin-ups
Sets: 10
Reps: 3
Rest: 70 seconds (between sets)
Weight: 10x8, 15x2
A1 Decline Barbell Bench Press
Weight: 155lbs
A2 Standing Hammer Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Weight: 30lb
B1 Seated Calf Raises
Weight: 115lbs
B2 Glute/Ham Raises or Leg Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Weight: 25lbs
Lunges
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
Weight: 145lbs
Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds
Weight Used: 245lbs for all sets
A1 Dips
Weight: BW +20
A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds
Weight: 130lbs
B1 Skull Crushers
B2 Standing Barbell Curls
Sets: 4
Reps: 7
Rest: 60 seconds
Weight: Bar +50 for both exercises
Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets
Barbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets
Weight: 160lbs
A1 Partial Dumbbell Deadlift (Romanian Deadlift)
Weight: 70lb dumbbells
A2 Standing Barbell Military Press
Sets: 4
Reps: 7
Rest: 60 seconds (between pairings)
Weight: 85lbs
B1 Standing Calf Raises
Weight: 65lbs
B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Weight: 75lbs
Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
Weight: 75
Chin-ups
Sets: 10
Reps: 3
Rest: 70 seconds (between sets)
Weight: 15
A1 Decline Barbell Bench Press
Weight: 160lbs
A2 Standing Hammer Curls
Sets: 4
Reps: 6(hammer curls 7 reps)
Rest: 60 seconds (between pairings)
Weight: 30lb
B1 Seated Calf Raises
Weight: 115lbs
B2 Glute/Ham Raises or Leg Curls
Sets: 4
Reps: 6(7 on seated calf raise)
Rest: 60 seconds (between pairings)
Weight: 30lbs
Lunges
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
Weight: 150lbs
Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds
Weight Used: 245lbs for all sets
A1 Dips
Weight: BW +20
A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds
Weight: 130lbs
B1 Skull Crushers
B2 Standing Barbell Curls
Sets: 4
Reps: 8
Rest: 60 seconds
Weight: Bar +50 for both exercises
Abs
Sets: 4
Reps: 6
Rest: 60 seconds between sets
Weight:20x1 25x3
Barbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets
Weight: 165lbs
A1 Partial Dumbbell Deadlift (Romanian Deadlift)
Weight: 75lb dumbbells
A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Weight: 95lbs
B1 Standing Calf Raises
Weight: 70lbs
B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Weight: 80lbs
Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
Weight: 85x1, 80x3