T Nation

Thicker Back in 28


#1

Following a 4 day split as per Dan Blewett's T-Nation article.

Starting Stats:
Body weight - 208 lbs at 6'2
Bodyfat - 12-15%
Squat - 335lbs 5RM, 415lbs 1RM
Bench - 235lbs 5RM, 335lbs 1RM
Overhead Press - 165lbs 5RM, 205lbs 1RM
Row - 190lbs 5RM, 245lbs 1RM
Deadlift - 350lbs 5RM, 445lbs 1RM


#2

Monday, July 22nd 2013

Deadlift - 4x6 225lbs
Row - 4x6 145lbs
Upright Row - 3x10 95lbs
Seated Good Morning - 4x6 135lbs
Foot-Elevated Pushups - 3xF (30, 16, 10)


#3

Tuesday, July 23rd 2013

Medium Width Chins - 4x6 Bodyweight
Bench - 4x6 210lbs
Romanian Deadlift - 4x10 135lbs
Rows - 4x6 145lbs
Farmer Walks - 2x25lbs 5mins


#4

Thursday, July 25th 2013

Barbell Rows - 5x6 150lbs
Overhead Press - 4x6 135lbs
Seated Good Mornings - 3x10 140lbs
Chinups - 3x8 Bodyweight
Glute Ham Raise - 3x6 Bodyweight


#5

Friday, July 26th 2013

Front Squat - 4x8 135lbs
Good Morning - 4x6 135lbs
Wide Pullups - 4x5
Farmers Walk - 2x25lbs 5mins
Barbell Rows - 3x12 105lbs


#6

If you max is 335 on bench…shouldn’t your 5RM max be more than 235?


#7

[quote]chobbs wrote:
If you max is 335 on bench…shouldn’t your 5RM max be more than 235?[/quote]
good question


#8

Something is off here…


#9

Considering I only bench 320 and I can fairly easily get 10 reps with that something here is def wrong. Although look at his other numbers… His 5 rep max is considerably lower than it should be on each lift except Deadlift. Care to explain why this is OP.


#10

[quote]chobbs wrote:
If you max is 335 on bench…shouldn’t your 5RM max be more than 235?[/quote]

I was wondering… if his max DL is 445, why is he doing farmers walk with 25s?


#11

Sorry for the confusion guys. I’ve alway just been better at maxing than repping weights; muscle fiber types and whatnot I guess. As for the farmer walks that’s all I had available for the day so I worked with it. To post Monday soon


#12

Monday, July 29th 2013

Deadlift - 4x6 275lbs
Barbell Rows - 4x6 155lbs
Hang Cleans - 3x10 105lbs
Seated Good Mornings - 4x8 135lbs
Foot Elevated Push-ups - 3xF (30, 15, 8)


#13

Tuesday, July 30th 2013

Medium Width Chins - 4x6 Bodyweight
Bench - 4x6 215lbs
Romanian Deadlift - 4x10 135lbs
Rows - 4x6 155lbs
Farmer Walks - 2x45lbs 5mins


#14

Thursday, August 1st 2013

Barbell Rows - 5x6 160lbs
Overhead Press - 4x6 140lbs
Seated Good Mornings - 3x10 155lbs
Chinups - 3x8 Bodyweight
Glute Ham Raise - 3x6 Bodyweight


#15

Friday, August 2nd 2013

Front Squat - 4x8 145lbs
Good Morning - 4x6 145lbs
Wide Pullups - 4x5 Bodyweight
Farmers Walk - 2x45lbs 5mins
Barbell Rows - 3x12 135lbs


#16

Monday, August 5th 2013

Deadlift - 4x6 315lbs
Barbell Rows - 4x6 165lbs
Power Cleans - 3x8 135lbs
Seated Good Mornings - 3x8 145lbs
Foot Elevated Push-ups - 3xF (30, 25, 18)


#17

Tuesday, August 6th 2013

Medium Chins - 4x6 Bodyweight
Bench - 4x6 225lbs
Romanian Deadlift - 3x10 145lbs
Barbell Rows - 4x6 165lbs
Farmer Walks 2x45lbs 5mins