Thread: Road To Glory
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Old 06-24-2010, 11:23 PM   #2
xKyle10
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RJ Perkins Power/Hyper Split
Week 1, Day 1: Upper Power
6/23/10

Hours of Sleep: 7
Calories Consumed: (NA) Protein: g Carbs: g Fats: g
Weight After Workout: 165.5 lbs

Flat Bench Press: 5x5
115 lbs (5 reps)
135 lbs (5 reps)
155 lbs (5 reps)
160 lbs (3.5 reps)
155 lbs (5 reps) 1 help rep
Chest DOMS/fatigue due to chest hypertrophy workout 2 days prior. Start with 155 lbs next week, move up if necessary.

Deadlifts: 5x5
225 lbs (5 reps)
245 lbs (5 reps)
265 lbs (5 reps)
285 lbs (5 reps)
305 lbs (5 reps)
Great form, 305 felt easy, starting with 305 next week and moving up if necessary.

Seated Smith Machine Barbell Press: 5x5
80 lbs +Bar (5 reps)
85 lbs +Bar (5 reps)
90 lbs +Bar (5 reps)
95 lbs +Bar (5 reps)
100 lbs +Bar (5 reps) 1 help rep
Not quite sure how much the bar on the Smith Machine weighs. It is a regular olympic-sized bar but got is levied. Got estimations between 15-30 lbs. Anyone know about the weight on these? Starting with 100 lbs +Bar next week and moving up if need be/

BB Shrugs: 5x5
135 lbs (5 reps)
155 lbs (5 reps)
185 lbs (5 reps)
205 lbs (5 reps)
225 lbs (5 reps)
Great form, 2-3 second hold and 2-3 second negatives. Starting with 225 lbs next week and moving up if necessary

Song:

Video/Documentary (Until Episodes Run Out):

And so begins the epic journey for overall mass + strength gains. First impression is this routine is basically awesome. Only negative thing about it is basically my chest was weak from doing a chest hypertrophy workout a few days prior and not getting enough sleep in over a 72 hour period. Other than that, I was pretty impressed with myself. Figured out my "5RM" which are always going to be subject to change from this point forward .

Going to start with 155 for bench, 305 for deads, 100 + bar on Smith press, and 225 for shrugs next week.
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