Kman's quest for Manliness, Strength, and the muscle that comes along with it
The Program
MONDAY
Bench-5x5 (progression from spreadsheet)
Front Squats-3x6-8
BB Row-3x5
Pec Dec-2x6-12
Cable Curl-2x6-8
Wednesday
Squats-3x5
Press-3x5
Skull Crusher-2x6-10
Body wieght chinups- 2 sets
Grip machine thing-2x10-14
Sat
Deadlift-5x5 (progrssion from spread sheet
Incline (bb or db)-3x5
Kroc DB Row-3x6-10
Close Grip Bench-3x6-8
BB curl-3x5
Wrist Curls-2x10-16
when im bored i will randomly add shit in on off days- such as pump work and strongman training
Progression
-Bench and Deadlift will use excel x spreadsheet
-All 3x5 lifts, i will add 5lbs each time all sets and reps are met.
-All other lifts, I will add wieght after all reps are met(at high end of rep range)
Starting Lifts
Squat- 235x5x3
Bench-200x1
Deadlift- 340
16 Week Goal Lifts
Squat-300x5x3 340x1
Bench-245x1
Deadlift-400x1
Beginning Stats-5'8"
-164 lbs
-15% bf (estimate)
-waist 32.5"
-Right Arm 13.75"
-leg 22.75
-chest 38.25
Starting Pictures
Front Relaxed(after eating a lot)
Blurry Front flexed
Chest with terrible lighting
Terrible back pic, it hard to take a back pic of yourseld
Overall Goal
In 2010 i want to compete in a powerlifting meet