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Old 09-21-2010, 05:24 PM   #1
jdmalm123
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Exclamation K.I.S.S. - Keep It Simple...Squat!

Tue - Chin-ups/Pull-ups and Dead-lifting

Thu - OH Pressing and Squatting



That's it for the next 9 weeks.
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Old 09-21-2010, 05:28 PM   #2
gaspers04
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ugh, so simple a.... lol

Hope it works for ya Bro! Kill it.

One ?, lots of volume?
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Old 09-21-2010, 05:33 PM   #3
jdmalm123
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Default TUE: Chin-ups/Pull-ups & Dead-lifting

DL: 135x5
Pull-up Med: BWx5

DL: 185x6
Pull-up Wide: BWx5

DL: 195x5
Chin-up Close: BWx6

DL: 205x4
Chin-up Med: BWx6

DL: 215x3
Pull-up Mixed: BWx6

DL: 225x2
Pull-up Mixed: BWx6

TOTAL Pull/Chin Reps: 34 (6 sets)
Heaviest DL: 225x2
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Old 09-21-2010, 05:35 PM   #4
jdmalm123
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Originally Posted by gaspers04 View Post
ugh, so simple a.... lol

Hope it works for ya Bro! Kill it.

One ?, lots of volume?
Ha, thanks.

Do you consider this volume? (Not adding any sets or reps except to pull-ups/chin-ups). Press/Squat day will look similar.
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Old 09-21-2010, 05:40 PM   #5
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Looks good to me, tell me how ya feel a few days after starting.
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Old 09-21-2010, 05:51 PM   #6
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Looks good to me JD. Best of luck.
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Old 09-21-2010, 06:04 PM   #7
jdmalm123
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Originally Posted by gaspers04 View Post
Looks good to me, tell me how ya feel a few days after starting.
Yes, sir. First couple weeks will be getting up to speed...

Quote:
Originally Posted by BendtheBar View Post
Looks good to me JD. Best of luck.
Thanks, BTB.

“The harder I work, the luckier I get.”
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Last edited by BendtheBar; 09-21-2010 at 06:12 PM.
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Old 09-21-2010, 06:12 PM   #8
BendtheBar
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Originally Posted by jdmalm123 View Post
Yes, sir. First couple weeks will be getting up to speed...



Thanks, BTB.

“The harder I work, the luckier I get.”
^ Great quote
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Old 09-23-2010, 04:08 PM   #9
jdmalm123
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Default THU: OH Pressing and Squats

Comments on Prior WO:
Felt the DLs in the glutes and the Pull-ups in the upper/outer lats.


Squat: 135x5
Bilateral DB Press: 10x25

Squat: 175x8
Unilateral DB Press: 25x15

Squat: 185x7
Unilateral DB Press: 35x8

Squat: 195x6
Unilateral DB Press: 45x6

Squat: 205x5
BB Push Press: 95x8

Squat: 215x4
BB Push Press: 115x4

Heaviest Squat: 215x4
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Old 09-23-2010, 06:06 PM   #10
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Originally Posted by jdmalm123 View Post
Tue - Chin-ups/Pull-ups and Dead-lifting

Thu - OH Pressing and Squatting



That's it for the next 9 weeks.
I am intrigue......
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