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W3D2

Posted by Beanpole1, 20 November 2018 · 97 views

Low Bar Squat

  • 245 Lb x 5 reps
  • 245 Lb x 5 reps
  • 245 Lb x 5 reps

Bench Press (Paused)

  • 185 Lb x 5 reps
  • 185 Lb x 5 reps
  • 185 Lb x 5 reps
  • 185 Lb x 5 reps

Close Grip Bench Press (Touch & Go)

  • 155 Lb x 4 reps @ 6
  • 175 Lb x 4 reps @ 7
  • 195 Lb x 4 reps @ 8
  • 195 Lb x 4 reps @ 8
  • 195 Lb x 4 reps @ 9
  • 195 Lb x 4 reps @ 9

Conventional Deadlift

  • 365 Lb x 1 reps @ 8
  • 295 Lb x 5 reps
  • 295 Lb x 5 reps

Conventional Block Pull

  • 315 Lb x 4 reps @ 9
  • 315 Lb x 4 reps @ 9

Bodyweight

180 Lb



No additional notes




W3D1

Posted by Beanpole1, 17 November 2018 · 99 views

Low Bar Squat

  • 315 Lb x 1 reps @ 7
  • 335 Lb x 1 reps @ 9 + 10 Lb Rep PR
  • 265 Lb x 5 reps
  • 265 Lb x 5 reps

Paused Squat (Low Bar)

  • 275 Lb x 1 reps @ 7
  • 295 Lb x 1 reps @ 8.5
  • 275 Lb x 4 reps @ 9
  • 265 Lb x 4 reps @ 8.5

Bench Press (Paused)

  • 175 Lb x 5 reps
  • 175 Lb x 5 reps
  • 185 Lb x 5 reps
  • 185 Lb x 5 reps

Pin press (2" Off Chest)

  • 185 Lb x 1 reps @ 6
  • 225 Lb x 1 reps @ 9
  • 205 Lb x 4 reps @ 9 + 10 Lb Rep PR
  • 205 Lb x 4 reps @ 9 + 10 Lb Rep PR
  • 205 Lb x 4 reps @ 10 + 10 Lb Rep PR

Conventional Deadlift

  • 275 Lb x 5 reps
  • 275 Lb x 5 reps
  • 275 Lb x 5 reps

Bodyweight

180 Lb



No additional notes




W2D4

Posted by Beanpole1, 14 November 2018 · 118 views

Low Bar Squat

  • 245 Lb x 5 reps
  • 245 Lb x 5 reps
  • 245 Lb x 5 reps

Bench Press (Paused)

  • 175 Lb x 5 reps
  • 175 Lb x 5 reps
  • 175 Lb x 5 reps
  • 175 Lb x 5 reps

Standing Overhead Press (OHP)

  • 60 Lb x 11 reps @ 6
  • 70 Lb x 11 reps @ 7
  • 80 Lb x 11 reps @ 8.5
  • 80 Lb x 11 reps @ 9
  • 80 Lb x 11 reps @ 10
  • 70 Lb x 11 reps @ 9.5

Conventional Deadlift

  • 275 Lb x 5 reps
  • 275 Lb x 5 reps
  • 275 Lb x 5 reps

Bodyweight

180 Lb



No additional notes




D3W2

Posted by Beanpole1, 13 November 2018 · 110 views

Low Bar Squat

  • 225 Lb x 5 reps
  • 225 Lb x 5 reps
  • 225 Lb x 5 reps

Front Squat

  • 185 Lb x 5 reps @ 6
  • 205 Lb x 5 reps @ 7
  • 225 Lb x 5 reps @ 8.5
  • 225 Lb x 5 reps @ 8.5
  • 225 Lb x 5 reps @ 9
  • 225 Lb x 5 reps @ 9

Bench Press (Paused)

  • 225 Lb x 1 reps @ 8.5
  • 175 Lb x 5 reps
  • 175 Lb x 5 reps
  • 175 Lb x 5 reps

Bench Press (Sling Shot)

  • 225 Lb x 1 reps @ 7
  • 245 Lb x 1 reps @ 8.5
  • 225 Lb x 3 reps @ 8.5
  • 225 Lb x 3 reps @ 9
  • 225 Lb x 3 reps @ 9

Conventional Deadlift

  • 275 Lb x 5 reps
  • 275 Lb x 5 reps
  • 275 Lb x 5 reps

Bodyweight

180 Lb



No additional notes




D1W2

Posted by Beanpole1, 10 November 2018 · 91 views

Low Bar Squat

  • 315 Lb x 1 reps @ 7.5
  • 325 Lb x 1 reps @ 8 + 10 Lb Rep PR
  • 245 Lb x 5 reps
  • 245 Lb x 5 reps

Paused Squat (Low Bar)

  • 245 Lb x 1 reps @ 7
  • 275 Lb x 1 reps @ 8
  • 295 Lb x 1 reps @ 8.5 + 20 Lb Rep PR
  • 275 Lb x 3 reps @ 9
  • 265 Lb x 3 reps @ 9
  • 265 Lb x 3 reps @ 9.5

Bench Press (Paused)

  • 165 Lb x 5 reps
  • 165 Lb x 5 reps
  • 165 Lb x 5 reps
  • 165 Lb x 5 reps

Pin press (2" Off Chest)

  • 185 Lb x 1 reps @ 7
  • 205 Lb x 1 reps @ 8
  • 225 Lb x 1 reps @ 9 + 10 Lb Rep PR
  • 205 Lb x 3 reps @ 8.5
  • 215 Lb x 3 reps @ 9.5 + 10 Lb Rep PR
  • 195 Lb x 3 reps @ 8
  • 195 Lb x 3 reps @ 8

Conventional Deadlift

  • 275 Lb x 5 reps
  • 275 Lb x 5 reps
  • 275 Lb x 5 reps

Bodyweight

180 Lb



No additional notes




D4W1

Posted by Beanpole1, 07 November 2018 · 54 views

Low Bar Squat

  • 225 Lb x 5 reps
  • 225 Lb x 5 reps
  • 225 Lb x 5 reps

Bench Press (Paused)

  • 165 Lb x 5 reps
  • 165 Lb x 5 reps
  • 165 Lb x 5 reps
  • 165 Lb x 5 reps

Standing Overhead Press (OHP)

  • 65 Lb x 10 reps @ 6
  • 75 Lb x 10 reps @ 7
  • 85 Lb x 10 reps @ 8
  • 85 Lb x 10 reps @ 8.5
  • 85 Lb x 10 reps @ 10
  • 85 Lb x 10 reps @ 9

Conventional Deadlift

  • 275 Lb x 5 reps
  • 275 Lb x 5 reps
  • 275 Lb x 5 reps

Snatch Grip SLDL

  • 135 Lb x 10 reps @ 6
  • 165 Lb x 10 reps @ 7
  • 185 Lb x 10 reps @ 8
  • 185 Lb x 10 reps @ 8
  • 185 Lb x 10 reps @ 9

Bodyweight

180 Lb



No additional notes




D3W1

Posted by Beanpole1, 06 November 2018 · 52 views

Low Bar Squat

  • 225 Lb x 5 reps
  • 225 Lb x 5 reps
  • 225 Lb x 5 reps

Front Squat

  • 135 Lb x 6 reps @ 6
  • 165 Lb x 6 reps @ 7
  • 185 Lb x 6 reps @ 8
  • 185 Lb x 6 reps @ 8
  • 185 Lb x 6 reps @ 8.5
  • 185 Lb x 6 reps @ 8

Bench Press (Paused)

  • 225 Lb x 1 reps @ 9
  • 175 Lb x 5 reps
  • 175 Lb x 5 reps

Bench Press (Sling Shot)

  • 225 Lb x 1 reps @ 6
  • 245 Lb x 1 reps @ 8
  • 255 Lb x 1 reps @ 9
  • 215 Lb x 4 reps @ 9.5
  • 205 Lb x 4 reps @ 8.5
  • 205 Lb x 4 reps @ 8

Conventional Deadlift

  • 275 Lb x 5 reps
  • 275 Lb x 5 reps
  • 275 Lb x 5 reps

Bodyweight

180 Lb



No additional notes




D2W2

Posted by Beanpole1, 01 November 2018 · 42 views

Low Bar Squat

  • 225 Lb x 5 reps
  • 225 Lb x 5 reps
  • 225 Lb x 5 reps

Bench Press (Paused)

  • 165 Lb x 5 reps
  • 165 Lb x 5 reps
  • 165 Lb x 5 reps
  • 165 Lb x 5 reps

Close Grip Bench Press (Touch & Go)

  • 135 Lb x 6 reps @ 6
  • 155 Lb x 6 reps @ 7
  • 165 Lb x 6 reps @ 8
  • 165 Lb x 6 reps @ 8.5
  • 165 Lb x 6 reps @ 9.5
  • 165 Lb x 6 reps @ 8.5

Conventional Deadlift

  • 365 Lb x 1 reps @ 9
  • 295 Lb x 5 reps
  • 295 Lb x 5 reps

Conventional Block Pull

  • 315 Lb x 1 reps @ 7.5
  • 315 Lb x 4 reps @ 8.5
  • 315 Lb x 4 reps @ 9

Bodyweight

180 Lb



No additional notes




D1W1

Posted by Beanpole1, 29 October 2018 · 21 views

Low Bar Squat

  • 315 Lb x 1 reps @ 8.5
  • 245 Lb x 5 reps
  • 245 Lb x 5 reps

Paused Squat (Low Bar)

  • 245 Lb x 1 reps @ 7
  • 275 Lb x 1 reps @ 8.5
  • 265 Lb x 4 reps @ 9
  • 245 Lb x 4 reps @ 8.5
  • 245 Lb x 4 reps @ 9

Bench Press (Paused)

  • 165 Lb x 5 reps
  • 165 Lb x 5 reps
  • 165 Lb x 5 reps
  • 165 Lb x 5 reps

Pin press (2" Off Chest)

  • 165 Lb x 1 reps @ 7
  • 185 Lb x 1 reps @ 7
  • 205 Lb x 1 reps @ 8
  • 185 Lb x 4 reps @ 9
  • 175 Lb x 4 reps @ 8.5
  • 175 Lb x 4 reps @ 9

Conventional Deadlift

  • 275 Lb x 5 reps
  • 275 Lb x 5 reps
  • 275 Lb x 5 reps

Bodyweight

180 Lb



No additional notes







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