T Nation

My Workout

I’ve decided to begin posting my workouts to allow some of the more experienced westsiders to give some constructive critiques…

I currently weigh about 180 and am going to compete in March after a 1.5 year hiatus due to shoulder surgery…
I currently workout…one day on one off (this split has proven to work well)

Thursday’s workout:

ME Lower Body

Med Stance Sumo Deads off 2" plates:
(in other words I was standing on the plates and the bar was 2 inches lower)
45x5,135x5,225x5,315x5,365x3,405x1,435x1,455x1

Pull Ups: BW x 6, +25 x 6, +25 x 8

Safety Squat GM’s (assume bar weighs 45 but I think its 65): 135 x 6, 135 x 6, 135 x 6

Shrugs DB: (105x6)4

Hanging Leg Raise: x 10 3 sets
Zercher sit ups: +25 x 10 x 2

Todays Workout: Saturday

DE Upper

Flat BB (Green Bands): 135 x 3 x 8
Rack Lockouts: 135x5,185x5,225x3,245x3
Shoulder Prehab:
Lower Trap: 10x12,10x12
Ext Rot: 15x10,15x10
DB Bench: 80x9
V Bar Pushdown on Lat Pulldown Machine: 70x10,90x8
Cable Curl (light): 60x10,60x10

44 minute workout

Deadoc- Green bands on dynamic bench day? Are these minis or the green average band used for squating?? your work outs look good… I wouldnt like pulling out of a medium sumo stance like that because I dont like to fuck with my pulling technique at all, it took me a while to perfect my form, so when I pull off boxes i make sure I can use my competetion stance. You got a really good basic understanding of the program though. Let me know about these bands because if you are using a green average band that is way way way to much tension.
Keep up the hard work…Big Martin