T Nation

Making All Kinds of Gains (Hopefully)


#1

Week 1
Monday - Bench 120 lbs 5x5

Wednesday - Deadlift 160 lbs 5x5

Friday - Front squats 80 lbs 5x5

Sunday - Three mile jog at 30 minutes


#2

Week 2
Monday - Deadlifts 182.5 pounds 5x5 and Bent over rows 80 lbs 5x5

Wednesday - Bench 120 lbs 5x1 then 110 lbs 4x5 and OHP 80 lbs 3x1 then 62.5 lbs 5x5 and 1 mile jog 11 min
shins hurt like hell. Gonna hold off on running until I get running shoes. Also no more static stretching right before lifting. Bench went down should have gone up.

Friday - Front squats 90 lbs 5x5


#3

Week 3
Monday - Deadlifts 192.5 lbs 5x5 BBR 90 lbs 1x5 then 80 3x5 then 1x10 then AMRAP Pull ups

Wednesday - Bench 120lbs 4x5, 1x3, then 70 close to AMRAP followed by OHP 62.5lbs 5x5 then AMRAP pushups did 10

Friday - Front Squat 92.5 lbs 5x5 and Goblet squats 25 lbs 3x15


#4

Week 4
Monday - DL 190 lbs 3x5 then 200 2x5 followed by BBR 90 lbs 4x5 then 1x6 finished with AMRAP pull ups did 2 lol

Wednesday - Bench 122.5 2x5, 1x4 then 120 1x4, 1x2 then 110 1x4 OHP 70 1x5, 1x4 then 62.5 1x5, 1x4 then 60 1x4 Push ups AMRAP 2 sets 9 total.

Friday - FS 100 lbs 2x5, 1x3 then 92.5 2x5 GS 35 lbs 3x15


#5

Week 5

Monday - DL 1x5 160, 170, 210 lbs 2x3 210 BBR 4x5 1x4 100 lbs 1x4 90 AMRAP pull ups 3 rear delt raises 50 lb band 1x10

Tuesday - 2.7 miles in 27 minutes

Wednesday - FB 130 1x5 132.5 2x3, 132.5&112.5 1x2&1x3, 130 1x3 IB 80 1x8 90 2x8 1x5, PU 2x6 1x5

Thursday - 3 miles 29:42

Friday - FS 82.5 4x5 92.5 1x5