Week 3 - Day 3 DE squat/deadlift[/B]

Parallel Box Squat (2x8 @ 65%, 1x1 @ 75%, 1x1 @ 85%)
165 x 2 x 8
185 x 1
215 x 1

Deadlift (1x8 @ 65%, 1x1 @ 75%, 1x1 @ 85%)
245 x 1 x 8
280 x 1
315 x 1 (w/ belt)

Pull Throughs
110 x 10
110 x 10
100 x 10
90 x 10

Side Bends
+45 x 10 x 3 each side

Standing Abs
+70 x 10
+80 x 10
+80 x 10

I could barely sit down on the first set of squats, knees were hurting really bad for some reason.

trying sitting back further on the box it takes stress off the knees if you can't sit back that far now start doing hip flexor stretches everyday and in between sets.

BW - 176 lbs (3 lb PR)

Week 3 - Day 4 Max Effort Bench

2-board press
185 x 5
205 x 3
235 x 5 PR
265 x 2 PR

Pull Ups shoulder width (palms away)
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
bw x 4

shoulder raises (front and sides)
+10s x 10 x 10 x 3

DB Tri extensions
30s x 10
40s x 10
50s x 6 PR
30s x 10
35s x 10


So after the board pressing, I was fairly weak on my assistance work. My pull ups felt much harder than the previous 2 weeks.

I gained 3 lbs which surprised the shit out of me...I've been eating less than paris hilton this week...

Week 4 Day 1

Maximum Effort Squat/Deadlift

BW - 177 lbs (+1lb PR)


Elevated Deadlift off platform

135 x 5
225 x 5
275 x 1
305 x 1
325 x 3 PR
340 x 2 PR (15lb PR)

Glute Ham Raise
bw x 8
bw x 7
bw x 8
bw x 7

DB step ups
+30 x 10
+40 x 10
+40 x 10

Hypers - 3 sec hold at top
bw x 10
bw x 10
bw x 10

Decline Sit ups
bw x 10
bw x 10
bw x 10

Felt very strong on the deadlifts. I think I will be able to do 405 pretty easy in a couple months. Hell, I might even surpass my goal. Even my bench is getting stronger. This EFS training manual kicks ass.

I still cant believe at how much weight I gained. Obviously im not bitching about it, Im very happy. I Def am bigger though because I now have to go two notches more on my belt. I really dont feel bigger and dont see much difference.

Week 4 Day 2

DE Bench[B]

150 x 3 x 8 (60%)

INCLINE DB PRESS

60s x 10
70s x 10
70s x 10

ONE ARM DB ROW

90s x 8
100s x 8
110s x 8

TRI PUSHDOWNS

100 x 10
120 x 10
140 x 10


Incline press was really weak. It should definitely go up in the next couple weeks.

Week 4 Day 3

DE Squat/Deadlift

SPEED SQUAT PARALLEL BOX - (2 x 10 @ 55%)

135 x 2 x 10

SPEED DEADLIFT - (1 x 10 @ 55%)

205 x 1 x 10

PULL THROUGHS

90 x 10
90 x 10
100 x 10

SIDE BENDS

+45 x 10
+45 x 10
+45 x 10

STANDING ABS

+70 x 10
+80 x 10
+90 x 6

Didnt really feel like training today. Afterall, its just DE day.

yesterday:

Week 4 - Day 4

Max Effort Bench

INCLINE BENCH PRESS

135
185 x 3
205 x 3
225 x 2 PR

PULL UPS SHOULDER WIDTH (palms away)

bw x 5
bw x 5
bw x 5
bw x 5
bw x 5

DB FRONT RAISES

15s x 10
15s x 10
15s x 10

TATE PRESSES

50s x 10
60s x 10
45s x 10


Pretty good training.

Week 5 - Day 1

Max Effort Squat/Deadlift

ELEVATED DEADLIFT (off of platform)

225 x 3
275 x 1
305 x 1
335 x 3 PR
350 x 2 PR

GHR

bw x 10 x 4 PR

DB STEP UPS

+30s x 10 x 4

HYPERS - 3 sec hold at top
bw x 10 x 3

Decline sit ups
bw x 10 x 4


Jeez. I just get stronger and stronger every week. Once again, this Elite fts manual kicks ass...

Week 5 - Day 2

DE bench - (6 sets x 3 @ 60%, 1 x 1 @ 70%, 1x1 @ 80%, 1x1 @ 90%)

160 x 3 x 6
185 x 1
205 x 1
235 x 1

INCLINE DB PRESS

40s x 10
50s x 10
75s x 10
80s x 8
50s x 10

SEATED ROWS

85 x 10
100 x 10
100 x 10
115 x 10
115 x 10

ROPE TRI PULLDOWNS

110 x 12
120 x 12
120 x 12
130 x 12
110 x 10

Week 5 - Day 3

DE squat/deadlift

speed squat on parallel box - (2 x 10 @ 60%)

150 x 2 x 10

Speed Deadlift

225 x 1 x 10

Pull Through

80 x 10
80 x 10
80 x 10
90 x 10

Side Bends

bw x 10
+12 x 10
+12 x 10

Standing Abs

+50 x 10
+60 x 10
+80 x 10

Week 5 - Day 4

ME Bench Press

INCLINE BB BENCH

135 x 5
155 x 3
185 x 2
205 x 1
215 x 3 PR
230 x 2 PR

SHOULDER WIDTH PULL UPS (PALMS AWAY)

bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5

DB FRONT RAISES

15s x 10
15s x 10
15s x 10
15s x 10

TATE PRESSES

40s x 10
50s x 10
60s x 10
40s x 10



****So that completes 5 weeks into my 12 week program. I didnt post it, but I am doing a personal meet sorta thing on week 12. I'm obviously doing bench squat and deadlift. So my goals at the beginning were -

Bench - 285 (would be 20 lb PR)
Deadlift -405 (would be 30lb PR)
Squat - 300 (would be 55 lb PR)

***I have made a lot of progress in just 5 weeks. I think the bench is reasonable, the deadlift i think i can do more than 405, and the squat I could probably do 315. I think im giong to aim for the same bench but maybe even a 415 dead and 315 squat.

Week 6 - Day 1

Max Effort Squat/Deadlift

ELEVATED DEADLIFT (off of Platform)

225 x 3
275 x 1
305 x 1
345 x 3 PR
360 x 2 PR

GHR's

bw x 12
bw x 12
bw x 8
bw x 8

DB STEP UPS

30s x 10
30s x 10
30s x 10

HYPERS - 3 sec hold on top

+10 x 10
+10 x 10
bw x 10

DECLINE SIT UPS

bw x 10
bw x 10
bw x 10
bw x 10


Wow. Every single week of doing elevated deadlifts i got a PR. Went from 325 x 2 to 360 x 2.

Week 6 - Day 2

DE bench


My left elbow was chicken shit today. Bothered me and I pretty much just left the gym in anger. I hope this shit doesnt persist, havent had any elbow soreness for atleast a year maybe 2. This sucks

alot of elbow problems occur when you don't have enough grip strength and another problem is when you let your wrists roll back when your benching it puts extra strain on your elbows and shoulders try gripping the bar as hard as you can when you bench and try not to let your wrists roll back

Week 6 - Day 3

DE Squat/Deadlift

PARALLEL SPEED BOX SQUAT (2 x 8 @ 65%, 1x1 @ 75%, 1x1 @ 85%)

165 x 2 x 8
185 x 1
205 x 1

SPEED DEADLIFT (1x8 @ 65%, 1x1 @ 75%, 1x1 @ 85%)

245 x 1 x 8
275 x 1
315 x 1

PULL THROUGHS

80 x 10
90 x 10
100 x 10
110 x 10
120 x 10

SIDE BENDS

+12 x 10 x 3

STANDING ABS

+70 x 10
+80 x 10
+100 x 4

Week 6 - Day 4

ME Bench

INCLINE BB BENCH

135 x 5
185 x 3
205 x 1
225 x 3 PR

PULL UPS PALMS AWAY SHOULDER WIDTH

bw x 5 x 7

TATE PRESSES

45s x 10
55s x 10
65s x 10
75s x 10

FRONT SHOULDER RAISES

10s x 10 x 5

another PR. Sweet. Found a condom wrapper on the stairs to the weight room LOL.
Going to try to smash food from here on out. Hoping that i can hit 200 by the end of the year, though thats a long shot.

Week 7 - Day 1

ME Squat/Deadlift

HIGH BOX SQUAT

135 x 5
185 x 3
205 x 3
225 x 3
235 x 3
255 x 3
265 x 3

GOOD MORNINGS

bar x 10
65 x 10
95 x 10

DECLINE SIT UPS

bw x 10
+10 x 10
+10 x 6

Just looked to get a number on the High box squats, coulda done more.

Forgot to add, this week is a deload.

2nd day of deload...

Week 7 Day 2

DE Bench - (3x8 @ 60%)

160 x 3 x 8

DB FLOOR PRESS

40s x 10 x 3

DB REAR LATERALS

10s x 12 x 3

Week 7 Day 3

DE Squat/Deadlift

PARALLEL BOX SQUAT

135 x 2 x 8 (55%)

DEADLIFT

205 x 1 x 8 (55%)

PULL THROUGHS

80 x 10 x 2

STANDINGS ABS

+60 x 10 x 2