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Old 05-25-2014, 11:30 AM   #1281
CLEEPER
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After deads those rows felt heavy. Ill keep repping and build up slow
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Old 05-27-2014, 07:00 AM   #1282
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Week 3 day 1 old school

Bench press
135 x 5
185 x 5
Add super ram for work sets
245+5 x 3 x 5 sets
245x5 x1 finisher

Upright row with snatch grip.
145 +5 10/10/10/12

Changed from chest flys to wide grip bench to see how shoulder felt.
145 x 20/10/10. Last two sets used slow negatives . Chest felt good. Shoulder not bothered so far.

Face pulls.
75 x 16x2
75x12 lost 3 reps but felt good

Tricep rope push downs
75x8/10/10.
Triceps got plenty on bench with ram . Cutting dips also for now to let shoulder mend
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Last edited by CLEEPER; 05-27-2014 at 04:27 PM.
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Old 05-27-2014, 11:29 AM   #1283
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Great bench day and very strong upright rows!
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Old 05-27-2014, 04:31 PM   #1284
CLEEPER
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Thanks Bdub. The upright rows is done like a high pull. Its not a strict row. More of an explosive move
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Old 05-27-2014, 08:51 PM   #1285
CLEEPER
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Week 3 day 2 old school

Squat
145 + 10 x 5
215+ 10 x 5
265+ 10 x 3
295+ 10 x 3 x 6 sets
295x3 squat: http://youtu.be/p72A9i0h4nU
Squats are feeling better and better. I left 2 maybe 3 reps in the tank but I want to stick to my program. Will add 10 lbs to 305 next week for 6 sets of 2-3 reps

Romanian dead lift
205 x 10
265 x 10 x 2 +5 lbs
Pendlay rows
265+5 x5x3 sets

Wide grip pull downs
160 x 10 / 10 / 9 +1 total

Calf raise
370 total x 20x2
bw of 240 +130 on leverage machine

decline bench leg lift with hip thrust
20/12 these get tough
Curls
Bar x 20 x 2 slow eccentric.
Threw these in at last second
done in 70 minutes
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Old 05-28-2014, 10:09 AM   #1286
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Great day Chad....squats looking good bud!
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Total = 888

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Old 05-28-2014, 09:01 PM   #1287
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Strong bench and squat Chad! Looks like your body likes this program!
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 05-29-2014, 12:37 PM   #1288
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I agree with Rich yur rockin this program keep smashing!
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Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
.
13 weeks out from PL meet - BW: 187.8
.
My Training Log: http://muscleandbrawn.com/forums/showthread.php?t=16007
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Old 05-29-2014, 12:45 PM   #1289
CLEEPER
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Join Date: Jul 2011
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CLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beast
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Thanks guys. It's pretty much all I have learned from previous programs that worked well for me and put into one for me.
Ill see where it takes me
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Old 05-29-2014, 02:30 PM   #1290
CLEEPER
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says like NIke "Just do it"
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Join Date: Jul 2011
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CLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beast
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Week 3 day 3 old school

Wu
Slow upright rows
65 x 10x 3 sets.
2 sets of 10 push ups

Seated military press from dead stop
65 x 5
95x5
115x3
135x2x4 sets
135 x 5 .
These start and stop at the bottom position. I have never dome much shoulder front pressing but giving it a shot for a while.
Video of 4th set of 2 at 135
Dead stop shoulder press: http://youtu.be/SaDDoyoDcRc
video the set of 5 but camera fwll over

Decline bench press
135x15
145x15
155x15
165x13 gassed out.
These work my chest more than any move I have found yet. No more flys or dips for a while. They irritated my shoulder.

Face pulls
75x16x 3 sets +4 total reps.

Dumbbell bench press
65's x 20/12. 60 seconds rest gassed me

Tricep rope push downs
50x15 x3 +3 total
Over head tricep extension
25's x20x2

Sumo shrugs (Brian Carroll styke) thanks Bdub
235x10x3 sets
235x10 sumo shrugs: http://youtu.be/pTCsB-tXJw0

done in 65 minutes
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