sUMMER sLAM !!

[kitarpyar]

Split -

Mon - Bench, barbell rows, front squats
Tue - cleans
Wed - press, deadlift, pull-ups
Thurs - cleans or rest
Fri - squat, CGBP + rack work, pull-ups

Although I term it as "split", essentially each day is a full-body day; lifts in bold will have greater focus that day. On an average, I will end up spending 20-25 minutes on the bolded lift and about 10 minutes on all others.

Cleans will be singles, doubles and triples. Other bolded exercises will be 4-5 singles, 3 sets of 5 reps and one last rep-out set (target 10 reps, at least). The other lifts will be 3 x 5.

I was planning to have one heavy session last Friday, take a week off and then start. It so turns out I could'nt make it to the gym past week after Monday, so I will take this forced lay-off as deload and start this routine today instead.

Goal is to get stronger. To be a little more quantitative,
Bench: 195 (current) --> 225 (target)
Squat: 245 (current) --> 300 (target)
Deadlift: 315 (current) --> 375 (target)

Overall, this will be a 15 week program (entire duration of the summer term/break in my school).

Will try to have a consistent diet; basically, eat enough meat, milk, eggs, legumes and grains. I am addicted to desserts and cream, and they will stay in moderation as well.

Lifting apart, other stuff in summer includes finishing up the remaining research work I had in mind, so that come Fall semester, I can start writing up my thesis, and graduate in December. I am also easing back to my old hobby, namely sketching and painting.

[BendtheBar]

Looks good Kit. Hope this turns out some decent results for you.

Since you're starting this today, are you doing benches?

[strkout35]

looks good man, you love those cleans don't you

[kman025]

love the approach KIT!

similar to what i was doing a while back

[Shaolinkiwi]

In for the ride brother!

[Mombow111]

Looks good, I can definitely see you achieving these goals... I can't wait for summer too

[kitarpyar]

Originally Posted by BendtheBar

Looks good Kit. Hope this turns out some decent results for you.

Since you're starting this today, are you doing benches?

yeah, I start of with the bench. I might need to be at work during my regular workout time on Thursday this week to meet a funding deadline, so started a day earlier.

Originally Posted by strkout35

looks good man, you love those cleans don't you

thanks dude. Cleans rock.

Originally Posted by kman025

love the approach KIT!

similar to what i was doing a while back

It worked for you, and let's hope it works for me.

Originally Posted by Shaolinkiwi

In for the ride brother!

Glad to have you on board SK

Originally Posted by Mombow111

Looks good, I can definitely see you achieving these goals... I can't wait for summer too

thanks dude. Sure hope I can get there.

[kitarpyar]

Total time in the gym - 43 minutes.
Starting bodyweight - 172 lbs.

Bench
45 x 12
95 x 7
135 x 4
160 x 2
180 x 1
200 x 1 PR
180 x 1 x 3
160 x 5 x 2
135 x 11

Rows
95 x 6
135 x 3
155 x 5 x 3

Front squats
95 x 5
125 x 3
155 x 1
175 x 1 PR
145 x 5 x 3

Pull-ups
BW x 10,9

Notes -
- High reps are a bi*ch if you have been working with low reps for a while. Rep-max calculator estimates went for a toss.
- Bench PR, right off the bat. Not the easiest effort, but got it, that's what matters. Depending on how I feel, might try 205 next week.
- Front squat PR was too easy. 5 reps with 145 was much harder. Clearly the rep calculator doesn't work too well for me here.

All in all, a decent enough start.

[kman025]

bad ass workout.... you're inspiring me to start cleaning... i think on days im too beat to squat or something i'll clean...

whats your clean PR? i hit 175 today(i do hang cleans, not from the floor), previous was 155 or something... my goal is to get you beat on these RACE TO 2 Plate CLEAN?????

strong bench your going to catch me very soon

[Shaolinkiwi]

Setting some PR's - Yeah that's a decent start!

Crazy how the body adapts to rep schemes quickly, throw in something different and it kills ya. Good for Doms tho