Back squat: 135x5 185x5 225x5 235x5 245x5 185x8
Bench Press: 135x5 155x5 185x5 205x3 2x3-225
Deadlift: 135x5 185x5 225x3 275x3 315x3
Bent-over row: 135x5 155x5 3x5-175
Weighted sit-up: 3x10-45lbs
Workout went well last sets were heavy put i could lift more going to slowly progress for the next untill i reach 500-400-300
right now my Personal Records that i am going to be trying to beat are
Bench press: 255x2 done last month
Squat: 335x1: done last April
Deadlift: 425x1: done in July
My squat has really been going no were the past year so i’m goning to try and make that by focusing more on the squat.
Right now i could probaly pull around 405-415 in July i was heavier i lost about 10lbs coming back from a nasty flu.
My bench press always seems to stay strong even if i dont put any focus into it i had a max bench of 275 2 years ago before i had two shoulder surgerys since then i spent more time on Shoulder press
I spent my time training up to know since my surgeryes not benching but i picked it up in the past month and it everything feels good so i’m gonna stick to once a week for bench also
my split looks like this
Bench: 3x5, 3x3 or 5x5
Dead: 2x5, 3x3 or 5x5
Power cleans: 2x5 then 4-5x3
DB snatch: 5x3
Military press: 5x5
Pull-ups: 6x4 weighted
Front squats: warm up, 3x3
Dips: 1x8 1x5 1x3 all weighted
Squats: 2x5 3x5
Hang clean and press: 3x5
Chigns: 4xmax reps
Roatate 4 days into a 3 day a week program so week 1: ABC week 2 DAB week 3 CDA ect. ect.
i’ll also be doing hill sprints 2-3 times week time intervals of 10-15 mintues
i will eat as much as a can and sleep as much as i can.
I think if i follow these guidelines i writen for myself by Septemeber i will have my 500/400/300 and be playing football again