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Old 03-27-2010, 06:09 PM   #1
kman025
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Default KMAN TAKES ON CHAOS & PAIN.... a 2nd time

Im going with C&P. You know the drill.
WORKOUT PROGRAM-
-typically i will do one squat, one push, one pull
--or i'll do whatever the **** i feel like
-I will have one Bench day, which, where all i train is chest and tris (see below)

Exercises (the bolded ones i will do regularly)

Squat
-Squat
-Front Squat(not sure to put either these or box squats in my regular line up)
-Box Squat
--variations/different heights

Press
-Bench
-Push Press
-Military Press
-CGBP (close grip bench)
-may try BTN push press
-Clean and press

Pull
-Deadlift
-BB row
-Kroc Row
-T-Bar
-Hang Clean
--Power Clean
-Snatch
-Trap Bar DL
-Sumo DL


Random **** (these will be exercises as assistance or when im bored)
-curl variations
-pec dec
-ab workouts
-other machine stuff


LIGHT DAYS
This is what i will do in between heavy workouts

-Bear complex
-Ab work
-arm work
-other coplexes
-light oly lifts
-Cardio..... yes cardio... just some slow cardio

BENCH DAY
My bench sucks, so one day ill focus on it and the days before it will be easy and not involve tris or chest.

Bench- however im supposed to that day
Inline DB- 4x8
Dips-
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Last edited by kman025; 03-27-2010 at 06:57 PM.
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Old 03-27-2010, 06:09 PM   #2
kman025
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Goals

STRENGTH
yes very high goals set, but i'm ready to do whatever it takes

Current
Squat-335 parallel
Bench- 215
Deadlift- 405

405 DL Video

2 month goals
Squat- 360 parrallel or slighlty above
Bench- 225-230 (definately need to hit 225 by then)
Deadlift- 440-450
Total= i want at least 1020-1040

Goals by end of summer, when i go back to school, like 5-7 months
squat- 380-405
Bench- 250
Deadlift- 475
Total= at least 1100
YES, I want to be strong as **** when i go back to school.

Goals by 2011
squat- 405-430
bench- 260-275
Deadlift- 500
Total=1150 would be great

Random Lift 2 month goals(some are high ass goals)
-1 arm BB snatch 85lbs
-190-200 hang clean
-135x4 military press
-225x5 BB ROW
-15 bw chin ups

Body Goals

Current
175 lbs (178-179 in afternoon when i way in)
15-17 % bf

2-3 months
BE JACKED TO **** THIS SUMMER
10 or below fat at whatever weight
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Last edited by kman025; 03-28-2010 at 07:49 PM.
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Old 03-27-2010, 06:09 PM   #3
kman025
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ckvjv;
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Old 03-27-2010, 06:10 PM   #4
kman025
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Default Week 1- day 1

WORKOUT
MAX Bench- 145x3, 165x3, 185x2, 195x1, 215x1 PR!!!
Squat-WARNING... THIS WAS TERRIBLE 135x5, 185x3, 245x3, 275x1, 295x1 315x1EASY, 335xFAILx2 WTF???????????????
Embarassing Hang Cleans- 95x3, 115x2, 125x1, 135x1, 145x1, 155xFAIL..... sad but true
1 arm bb snatch for fun- a few with the bar, a few with 5's on it. love this movement, but it hurts on the decent because i cant drop it.

NOTES
-Woke up at 8 on 5 hours of sleep, went all around looking for cars. came home had to write a paper. this workout was on no food which explains the squats IMO
-Bench was great.
--actually made it passed my usual sticking point and got stuck higher, but powered through after a small stop.... no spotter help at all.
-Squats today were well below parrallel according to a guy who was a student strength coach at OSU.
--I simply gave up at 335 becuase i felt bad.
---315 exploded
----THESE WERE LOWER THAN I USUALLY GO.
-What should i do for my hang cleans.... just a bunch of singles????? btw, only have done these 3 times before and one in the past few months.
-like the 1 arm bb snatch, but dont want to risk injury.... guess ill go with DB
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Last edited by kman025; 03-27-2010 at 06:19 PM.
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Old 03-27-2010, 06:10 PM   #5
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great start to a log kman
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Old 03-27-2010, 06:19 PM   #6
kman025
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Quote:
Originally Posted by jwood View Post
great start to a log kman
lol, i updated and now actually have a workout posted
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Old 03-27-2010, 06:52 PM   #7
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nice to see you back on CnP again.

Meanwhile, do us lesser mortals a favor - start a log to update your list of logs
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Old 03-27-2010, 06:55 PM   #8
kman025
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Quote:
Originally Posted by kitarpyar View Post
nice to see you back on CnP again.

Meanwhile, do us lesser mortals a favor - start a log to update your list of logs
hahaha... the last one only lasted a month
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Old 03-27-2010, 07:05 PM   #9
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Quote:
Originally Posted by jwood View Post
great start to a log kman
Ditto. PR right out the gate. Hit it hard Kman.
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Old 03-27-2010, 07:09 PM   #10
kman025
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Quote:
Originally Posted by BendtheBar View Post
Ditto. PR right out the gate. Hit it hard Kman.
thanks.... and bench PRs down come too often for me.
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