Week 7 Day 4 (Last day of deload)

ME Bench

CLOSE GRIP BENCH

135 x 3
185 x 3
205 x 2
225 x 3 PR

PULL UPS SHOULDER WIDTH PALMS AWAY

bw x 12
bw x 6
bw x 6
bw x 5
bw x 6

DB CURLS

35s
35s

Last day of deload. Pretty boring stuff IMO. I think taking a week off is just as beneficial if not more than deloading. What really is the point of deloading other than letting your CNS recover?

Week 8 Day 1

ME Squat/Deadlift

HIGH BOX SQUAT

135 x 5
185 x 3
225 x 3
245 x 1
275 x 3 PR
295 x 3 PR

DB STEP UPS

40s x 10
40s x 7
40s x 5

GOOD MORNINGS

95 x 10
115 x 10
95 x 10

I didnt get much sleep last night. I was so freakin tired today, but not until i did the db step ups. I wonder if i just need to do some GPP or maybe it was because i didnt get enough sleep. Either way I didnt even finish the workout. I think I might be able to make a sled out of a old wheelbarrow i have in the backyard.

Week 8 Day 2

DE Bench

SPEED BENCH

155 x 3 x 8

STANDING DB MILITARY PRESS PALMS IN

35s x 10 x 4

DB REAR LATERALS

10s x 10 x 3

TRI PULLDOWNS

120 x 12
140 x 12
160 x 12

Week 8 Day 3

DE Squat/Deadlift

Squat On Parallel Box

155 x 2 x 5 (60%)
185 x 1
205 x 1
225 x 1
245 x 1

Deadlift
225 x 1 x 10 (60%)

Pull Throughs

90 x 10
100 x 10
100 x 10
100 x 10

Side Bends

+12 x 10
+20 x 10
+20 x 10

Standing Abs

+70 x 10
+90 x 10
+90 x 8

So i decided to get a heavy single on box squats. My hips were still tight/sore from monday so i dont think that did me justice. I think i coulda done more but i kept falling forward a little so i stopped at 245. Im not feeling too confident that ill even squat 300 on week 12, man this is pathetic. But we'll see how much the box squatting has helped me.

Week 8 Day 4

ME Bench

Close Grip Bench Press

135 x 5
185 x 3
205 x 1
225 x 1
235 x 3 PR
245 x 3 PR HOLY SHIT

Pull Ups Shoulder Width

bw x 6
bw x 6
bw x 6
bw x 5
bw x 3 blah

Straight Bar Tricep Extension

50 x 10
80 x 10
80 x 10
80 x 10

DB Power Cleans Seated (No Swinging)

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


Holy Cow Feces. The most ive ever benched 245 REGULAR was twice. I got 245 for 3 on CLOSE GRIP. I didnt really strain for it either. The first two reps just flew up. Jesus H christ what a PR. I'm so surprised and happy.

Nice work! How close is your grip on those presses?

Where the knurling and smooth part meets, between my middle and point fingers.

Week 9 Day 1

ME Squat/Deadlift

High Box Squats

135 x 5
185 x 3
225 x 3
265 x 1
305 x 3 PR
315 x 3 PR

High Box DB Step Ups

25s x 10 x 3

Good Mornings

95 x 10 x 3

Rope Ab Pulldowns

140 x 10
160 x 10
170 x 10
150 x 10

Week 9 Day 2

DE Bench

155 x 3 x 6 (60%)
185 x 1 (70%)
215 x 1 (80%)
245 x 1 (90%)

Standing Military Press Palms In

30s x 10
35s x 10
35s x 10
35s x 10
40s x 9

Side Laterals

12.5s x 12
12.5s x 12
12.5s x 9 lol i use strict form on these but this seems like a extremely low weight.


Didnt feel that great today. havent been eating the past few days so thats probably why, and i havent had quality sleep. Been having some mild depression, it happened at the start of last semester too. Hopefully this doesnt persist.

Week 9 Day 3

DE Squat/Deadlift

Parallel Squat

165 x 2 x 8 (65%)
185 x 1 (75%)
215 x 1 (85%)

Deadlift

245 x 1 x 8 (65%)
285 x 1 (75%)
325 x 1 (85%)

GHR

bw x 10
bw x 8
bw x 7
bw x 7
bw x 7

Side Bends

+20 x 10 x 3

Standing Abs

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


Pretty weak today. Need to eat more. Tomorrow is a big day. Looking to get 255 x 2-3 on close grip.

Week 9 Day 4

ME Bench

Close Grip Flat Bench

135 x 5
185 x3
205 x 1
225 x 1
245 x 1
255 x 2 PR

Shoulder Width Pull Ups (palms in)

bw x 6
bw x 6
bw x 6
bw x 6
bw x 6
bw x 5
bw x 4

Lying Straight Bar Tricep Extensions

70 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Seated DB Power Cleans

20s x 15
20s x 15
15s x 10
15s x 10

BB curls
65 x 8
65 x 8
65 x 8

Pretty good training. It feels like its taking for ever to get to week 12, i cant freakin wait.

Week 10 Day 1

Max Effort Squat/Deadlift

Rack Deadlift ~ Knee level(first time doing these)

135
225
315
365
405 x 3

High Box Step Ups

25s x 10 x 4

Good Mornings

95 x 10 x 3

Rope Ab pulldowns

140 x 10
150 x 10
160 x 10

Week 10 Day 2

DE Bench

155 x 3 x 8

Flat DB Bench

55s x 10
70s x 10
80s x 10
90s x 6

One Arm DB Row

90 x 10 x 4

Tri Pulldowns

110 x 12
130 x 12
140 x 12 x 2


Been sleeping like shit and eating like a chick; below average training. Gay

Week 10 Day 3

DE Squat/Deadlift

Parallel Box Squat

155 x 2 x 8 (60%)

Deadlift

225 x 1 x 8 (60%)

GHR's

bw x 8 x 5

Side Bends

+20 x 10 x 3

Standing Abs

+70 x 10
+80 x 10 x 2

Week 10 Day 4

Max Effort Bench

2-Board Bench

185 x 5
205 x 3
225 x 3
255 x 1
275 x 1 PR easy

Shoulder Width Pull Ups (Palms Away)

bw x 6
bw x 6
bw x 6
bw x 6
bw x 5
bw x 6

Straight Bar Tri Extensions

80 x 10 x 4

Seated DB Power Cleans

15s x 15 x 3

I was suppsoed to do 3-board presses today but I couldnt find any damn screws to put it together so yea....Anyway the 275 set was pretty easy I had atleast 10 more pounds in me. SUrprised too cuz i worked today and i was fairly tired.

Week 11 Day 1

DELOAD WEEK

Rack Deadlift - Around knee

worked up to 385 for a single

Rope Ab Pulldowns

140 x 10 x 3

Week 11 Day 3

DE Squat/Deadlift

Parallel Box Squat (55%)

135 x 2 x 6

GHR

bw x 10 x 3

Standing Ab Pulldowns

+60 x 10 x 3


I am getting very impatient. The 16th of this month is when im doing the "personal meet". The booklet says to do the bench on one day and teh squat and deadlift on the next day. I think i might jsut do all 3 of them on the 16th, but well see. It feels like its taking years to get to the 16th. My diet has been pretty crappy the past few weeks, lost a few pounds. Gonna try to eat a ton from here on out.

Week 11 Day 4

LAST DAY OF DELOAD

Max Effort Bench

2-board bench

worked up to 225 for a single

Shoulder width Pull ups

bw x 6 x 4

Sitting DB power cleans

12.5's x 15 x 2

Mike Ruggiera used to post on another forum and I chatted with him a few times. He recommended adding whipping cream to protein shakes...not the shit in the spray can but the stuff that comes in a little carton. that stuff is like concentrated fat but it tastes so fucking awesome. I'm convinced you could put it in a blender with dog shit and it would come out tasting like heaven...But really, adding it to your shakes WILL...WILL put weight on your body fast! I use to mix peanut butter in my shakes too but I think I've worn myself out on that.

Ummm...I'll have to read through your log some more to give you my worthless opinion on what you're doing right and what you're doing wrong.