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Old 10-18-2013, 06:13 PM   #11
Jcleve68
Josh Cleveland
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Thumbs up WEEK 4

WEEK 4

https://www.facebook.com/photo.php?v...type=2&theater

DAY 22: Saturday - (Squats)
Front Squats: 45x10, 135x5, 185x5, 205x4, 225x5, 275x3 (PR)
Squats: 405x5, 500x3, 550x1, 585x2, 620x3 (PR)
Band Pulls: (4x10)
Pause Squats: 225 (5x5)
Walking DB Lunges: 55 (3x10, each leg)

DAY 23: Sunday
OFF

DAY 24: Monday - (Bench)
Bench: 225x3, 275x3, 300x3, 315x3, 340x1 (PR)
Slingshot: 315x3, 340x3 (PR), 350x3 (PR), 365x2 (PR)
Board Presses: 315x3, 335x3, 350x2 (PR)
Speed Bench: 225x15
Chest Dips: (3x15)
Machine Tricep Dips: 130x30, 150x25, 180x22
Tricep Pushdowns: 100 reps (rest pause)
Plate Front Raises: 25x50
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 25: Tuesday
OFF

DAY 26: Wednesday - (Back)
One-Arm DB Rows: 60, 70, 80, 90 (4x10)
Lat Pulldowns: 115x10, 130x10, 145x8
Close-Grip Pulldowns: 115x10, 130x10, 145x8
Weighted Hyperextensions: 25x10, 35x10, 35x8, 35x8
One-Arm Cable Rows: (3x10)
Seated Cable Rows: (5x10)
High Hammer Strength Rows: (4x20)
Smith-Machine Rows: (4x15)
Seated Cable Rows: 100 reps (rest pause)
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 27: Thursday
OFF

DAY 28: Friday - (Accessory Day)
Close-Grip Bench: 225x5, 245x5, 275x4, 300x3 (PR)
DB Bench: 90x10, 100x10, 110x10 (PR), 120x7 (PR)
Chest Dips: x12, x10, x10
DB Side Raises: 30, 40, 45 (3x10)
DB Front Raises: 30 (3x10)
Rope Pushdowns: x25, x20, x15
Face Pulls: x20, x15, x15
Smith-Machine Shrugs: 225 (4x12)
Bar Curls: (4x12)
V-bar Pushdowns: 100 reps (rest pause)
Plate Front Raises: 25x30
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.

Last edited by Jcleve68; 10-18-2013 at 06:15 PM.
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Old 10-18-2013, 08:10 PM   #12
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Originally Posted by Jcleve68 View Post
Thanks Steve! 3 and a half week out from Ironfest! Can't wait!
Any goals.
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Old 10-21-2013, 04:18 PM   #13
Jcleve68
Josh Cleveland
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Originally Posted by BendtheBar View Post
Any goals.
700 squat, 350 bench, 650 deadlift, 1,700 total to qualify me for Raw Unity
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 10-25-2013, 04:44 PM   #14
Jcleve68
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Post Week 5

Week 5

DAY 29: Saturday - (Squats)
Squats: 500, 550, 585, 635, 635 (5x2)
Pause Squats: 405 (3x2)
Band Pull Thrus: (4x10)
DB Lunges: 40 (4x10)

DAY 30: Sunday
OFF

DAY 31: Monday - (Bench)
Bench: 275x3, 300x3, 300x2, 275x3, 275x3
*sharp pain shooting from my left front delt down bicepDecline Hammer Strength: 150 (3x20)
Incline DB Flys: 30 (3x12)
DB Shrugs: 80, 85, 90 (3x12)
Rope Pushdowns: (4x25)
Cable Front Raises: x15, x12, x10
Cable Upright Rows: x15, x12, x10
Pec Deck Flys: 50 reps (rest pause)
Machine Tricep Dips: 50 reps (rest pause)
Push Ups: 1xfailure
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 32: Tuesday
OFF

DAY 33: Wednesday - (Squats)
Squats: 500x1, 550x1, 585x1, 645x3 (PR, light wrap)
Pause Squats: 315 (3x2)
Seated Leg Curls: (4x30), 50x50
Leg Extensions: (4x25), 100 reps (rest pause)
Hyperextensions: 10, 25, 25, 25 (4x10)

DAY 34: Thursday
OFF

DAY 35: Friday - (Rehab Day)
Rope Pushdowns s/s Cable Front Raises: (4x25 / 4x15)
Reverse Pushdowns s/s Cable Side Raises: (4x25 / 4x15)
Cable Curls s/s Cable Upright Rows: (4x25 / 4x15)
Pec Deck Flys s/s Rear Delt Flys: (4x15 / 4x15)
DB Shrugs s/s DB Curls: (4x15 / 4x12)
V-bar Pushdowns: 100 reps
DB Shoulder Circuit: 3 rounds
Chest Press Machine: (4x25)
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 10-26-2013, 10:47 AM   #15
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Originally Posted by Jcleve68 View Post
700 squat, 350 bench, 650 deadlift, 1,700 total to qualify me for Raw Unity
Good luck. You'll get it.
__________________
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"Let bravery be thy choice, but not bravado."


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Old 10-27-2013, 09:41 AM   #16
Jcleve68
Josh Cleveland
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Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
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Originally Posted by BendtheBar View Post
Good luck. You'll get it.
Thank you Steve!
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 11-01-2013, 04:12 PM   #17
Jcleve68
Josh Cleveland
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Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
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Post Week 6

Week 6

DAY 36: Saturday - (Back)
Squats: 315x3, 405x2, 500x1, 585x1
Lat Pulldowns: 100 (3x15)
Close-Grip Pulldowns: 100 (3x12)
One-Arm DB Rows: 60, 70, 80 (3x8)
T-bar Rows: (3x15)
Smith-Machine Bar Rows: (3x20)
High Hammer Strength Rows: (3x15)
Standing Cable Rows: (4x25)
Machine Lat Pulldowns: (1 triple drop set)

DAY 37: Sunday
OFF

DAY 38: Monday - (Bench)
Bench: 275x2, 300x1, 315x1, 340x1 (PR, paused)
DB Bench: 80, 90, 100 (3x10)
Flat DB Fly: 30 (3x10)
DB Side Raises: (4x25)
Rope Pushdowns: (10x15)
Pec Deck Flys: (3x20)
V-bar Pushdowns: 300 reps (rest pause)
Cardio: Treadmill (30 min.)

DAY 40: Wednesday - (Back)
Lat Pulldowns: 100x25, 115x15, 130x12
High Hammer Strength Rows: 90x25, 140x20, 180x15
Smith-Machine Bar Rows: (3x25)
Smith-Machine Bar Shrugs: (3x25)
One-Arm DB Rows: 75, 80, 85 (3x10)
DB Shrugs: 70, 80, 85 (3x10)
Seated Cable Rows: 52x40, 62x30, 72x25, 82x20
Deadlifts: 225x10, 315x5, 405x5
T-bar Rows: (3x15)
Machine Seated Rows: (1 triple drop set)
Cardio: Treadmill (30 min.)

DAY 41: Thursday
OFF

DAY 42: Friday
Flat DB Flys: (4x10)
DB Hammer Curls: (4x15)
Rope Pushdowns: (4x25)
DB Side Raises: (4x25)
Reverse Pushdowns: (4x25)
DB Front Raises: (4x25)
Pec Deck Flys: (4x10)
Rear Delt Flys: (4x15)
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 11-01-2013, 04:13 PM   #18
Jcleve68
Josh Cleveland
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Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
Thumbs up

Getting my last workout in tomorrow morning. Squatting at an Animal Barbell Club with Garrett "Gunz" Griffin and Richard "The Ant" Hawthorn! Plan on working up to my opener! 8 days until Ironfest!!!!!
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 12-18-2013, 09:41 PM   #19
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,704
Training Exp: 20+ years
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Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578435
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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How's the training going?
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Old 12-20-2013, 06:54 PM   #20
Jcleve68
Josh Cleveland
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Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
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Originally Posted by BendtheBar View Post
How's the training going?
Hey Steve, this week was my first week of training for a meet in March. About to post this weeks training soon.
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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