5’s week Day 1
2 board press
5x135
5x165
5x190
8x215
3x235
2x255
5x190
5x165
HS Iso-Lat Row
12 x100/side
12 x145/side
12 x190/side
7 x205/side
Seated Shoulder Press
6x95
5x115
3x135
HS Low Row
8 x90/side
8 x135/side
4 x165/side
HS Shoulder Press
8 x55/side
8 x80/side
5 x90/side
V-bar pulldowns
10x150
10x170
10x190
8x210
That sucked.
5’s Week Day 2
Deads
5x135
5x185
5x225
5x275
6x300
1x325
1x345
1x365
12" Box Squats
8x145
8x185
4x225
2x245
Strong work Joe. I would snap a tendon or something squattimg to a 12’’ box.
A get past parallel and I consider that atg. I go 12" and I call that stuck. Good lifting.
5’s week day 3
Bench
5x135
5x165
5x190
7x215
2x240
1x260* Flew Up.
5x190
5x165
T-bars
12x45
12x90
12x135
12x180
8x215
12x135
12x90
Neutral Grip DB Press
8x75
8x85
6x95
DB Row
8x75
8x85
8x95
HS Decline Press
8 x55/side
8 x100/side
8 x145/side
8 x170/side
HS High Row* Exhausted by the time I get to these.
8 x55/side
8 x100/side
5 x115/side
Great work, Joe, it looks like the bench is coming along nicely.
5’s Week Day 4
Squats
10x135
10x185
5x225
5x255
5x285
2x315
1x345
3x275
Zerchers
8x155
8x185
7x210
4x225
Joe - you continue to amaze.
Nice work on the rehab.
still tearing it up
Mountain Dog Arms
Hammer Curls
10x35
10x40
10x45
10x50
V-bar
12x70.5
12x77.5
12x85
11x92.5
Seated Preacher Curls
12x60
12x70
12x80
9x90
HS Dip Machine
12x210
12x250
12x290
12x340
Standing BB Curls
9x60
9x70
5x80
Incline triceps extentions
15x80
12x80
10x80
Standing EZ Curls
20x60
3’s Week Day 1
2 board press
5x135
3x175
3x200
6x225
3x240
2x260
3x225
3x200
3x175
Seated Shoulder Press
6x95
6x115
3x135
HS Iso-Lat Row
12 x100/side
12 x145/side
12 x190/side
12 x205/side
HS Low Row
8 x90/side
8 x135/side
5 x165/side
HS Shoulder Press
8 x55/side
8 x80/side
5 x90/side
V-bar pulldowns
10x150
10x170
10x190
9x210
sorry to read about your back but seems like you are on the mend, are you working a combo Mountain Dog /531 type gig? Do you like “straight” arm days? working for you? As always good training…
[quote]OldGoat wrote:
sorry to read about your back but seems like you are on the mend, are you working a combo Mountain Dog /531 type gig? Do you like “straight” arm days? working for you? As always good training…[/quote]
yeah I’m doing a 5/3/1+ MD Arms day. So far I like it a lot.
3’S week Day 2
Deads
5x135
5x185
5x225
3x245
3x280
5x315
2x345
1x375
12" Box Squats
8x135
8x185
4x225
2x245
3’s week Day 3
Bench
5x135
3x175
3x200
5x225
1x250
1x265
3x225
3x200
3x175
T-bar Rows from floor
12x45
12x90
12x135
12x180
6x215
Nuetral Grip DB Presses
8x75
8x85
6x95
DB Rows
8x75
8x85
8x95
HS Decline Press
12 x55/side
12 x100/side
12 x145/side
6 x189/side
HS High Row
8 x65/side
8 x105/side
5 x115/side
I felt like I was being punished at the end of this.
Week 3 Day 4
Squats
10x135
10x185
3x235
3x270
4x305* Should have been 5
1x325
1x350*High
1x315
3x275
Zerchers
8x155
8x185
8x205
5x225
Started off slow and not into it but recovered to finish strong.
Sat: Mountain Dog Arms
Hammer Curls
10x35
10x40
10x45
10x50
V-bar pushdowns
12x72.5
12x77.5
12x85
12x90.5
EZ Preacher Curls
12x60
12x70
12x80
10x90
HS Dip Machine
13x230
13x250
13x290
12x320
Standing EZ Curls
8x60
8x70
8x80
Incline Tri Ext.
15x80
13x80
11x80
1 Arm Cable Curls" These feel odd
8x35
8x35
Standing EZ Curls
17x60
15x60
15x60
15x60
3’s Week Day 1
2 Boards
5x135
5x190
3x215
4x240
2x265
3x240
3x215
5x185
HS Iso-Lat Row
12 x100/side
12 x145/side
12 x190/side
9 x205/side
Seated Shoulder Press
7x95
6x115
4x135
HS Low Row
8x90
8x135
6x165
V-bar Pulldowns
10x150
10x170
10x190
6x215
HS Shoulder Press
8x55
8x80
5x90
3’s Week Day 2
Deads
5x135
5x185
5x225
5x265
3x300
4x335
1x365
1x385
12" Box Squats
8x145
8x185
5x225
2x245
For some reason this wrecked me. Deads slowly coming back after injury.
It looks like things are really moving north, great work.