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Old 02-20-2013, 02:26 PM   #45
kennknee
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Join Date: Jan 2013
Location: St. Louis, MO
Posts: 511
Training Exp: 18 months
Training Type: Wendler 531
Fav Exercise: Bench Press with chains
Fav Supp: Juggernaut HP pre workout
Reputation: 12652
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@MrThreeSixtee - kennknee - Training and Supp Log - 02/20/2013

PWO Supp – 1 and half scoops of Jugg HP - Pink Lemonade



Intra Supp: Infinite Force – Grape



Stats
Weight: 185.0
Location: Anytime Fitness
Mood: Average
Length: 75 minutes






TURN UP THE VOLUME - PUSH PRESS

Testing out a workout I wrote for my upcoming program I’m calling THE BOX SET.
*Another beta test of this program that I wrote. The REPETITION days are all about high reps and progressive stress to the muscle.

Description:
Let me tell you 40 reps of anything is dang hard. I’ll admit, the weight doesn’t sound like a lot here, so I’m hoping to really turn it up a notch. However, that many reps, I was at or near failure getting toward the end. That’s for dang sure.


Main Lift

Barbell Push Press
*I experimented with shorter rest time as the number of reps went down.
Set 1 – 60lbs x 40 reps (30% of 1RM)
Set 2 – 80lbs x 30 reps (40% of 1RM)
Set 3 – 100lbs x 20 reps (50% of 1RM)
Set 4 – 120lbs x 10 reps (60% of 1RM)
Set 5 – 135lbs x 5 reps (65% of 1RM)


Accessory Lifts


Behind the Neck Smith Press
*The key here is to really control it. That’s why I do Smith machine. Lots of people hate on the BNP, but I like it.
Set 1 – 120lbs x 5 reps
Set 2 – 90lbs x 10 reps
Set 3 – 80lbs x 15 reps
Set 4 – 80lbs x 20 reps
Set 5 – 70lbs x 25 reps

Seated DB Arnold Press
*I like this for the front delts.
Set 1 – 45’s x 5 reps
Set 2 – 45’s x 10 reps
Set 3 – 35’s x 15 reps
Set 4 – 30’ss x 20 reps
Set 5 – 25’s x 25 reps

Barbell Shrug
*I feel like I should be able to much more with this, so I expect to really bang these out in the future.
Set 1 – 250lbs x 5 reps
Set 2 – 250lbs x 10 reps
Set 3 – 250ibs x 15 reps
Set 4 – 200lbs x 20 reps
Set 5 – 200lbs x 25 reps

FINISHER
Side DB Lateral Raises with only 15’s – as many as possible though = 41 total reps
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Last edited by kennknee; 02-20-2013 at 03:30 PM.
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