- Joined
- Mar 11, 2008
- Messages
- 16,087
- Reaction score
- 220
Age: 28
Weight: 208lbs
(I already know I set the squat and bench maxes too low, but it'll work itself out in the next couple of months when I increase their base for the equation. I've posted videos of higher maxes here before, but I've lost some strength and was off a program for awhile - just really doing whatever. So, here I am restarting.)
3/06/17
1RM for equation
Squat: 435
OHP: 220
DL: 515
Bench: 330
Week 1:
Monday
Goals: 305 x 5, 325 x 5, 345 x 5
Completed: 135 x 5, 135 x 5, 225 x 5, 305 x 5, 325 x 5, 345 x 5, 225 x10, 225 x 10, 225 x 10, 225 x 10, 225 x 10
75 minutes LISS
Tuesday
Goals: 155 x 5, 165 x 5, 175 x 5
Completed: 95 x 5, 95 x5, 155 x 5, 165 x 5, 175 x 5
One arm press: 55 x 10 (2x), 55 x 10 (2x), 55 x 10 (2x)
KB OHP: 50 (2x) x 10, 50 (2x) x 10, 50 (2x) x 10
75 minutes LISS
Wednesday
Bodyweight Bullshit
Completed: 15 sets x 5 reps Pullup variations from dead hang (wide neutral, overhand, chin up), 15 sets x 10 reps Pushup variations (on bars, elevated plane, close)
60 minutes LISS
Thursday (strained my leg, so moved to Friday)
Goal: 355 x 5, 385 x 5, 415 x 5
Completed: RDL 135 x 5, 135 x 5, 135 x 5
DL 135 x 5, 225 x 5, 315 x 5, 355 x 5, 385 x 5, 415 x 3, 225 x 10, 225 x 10, 225 x 10
Friday (switched to Thursday)
Goal: 225 x 5, 245 x 5, 265 x 5
Completed: 135 x 5, 185 x 5, 225 x 5, 245 x 5, 265 x 5, 185 x 10, 185 x 10, 185 x 10, 185 x 10, 185 x 10 OHP (behind the head): 95 x 10, 95 x 10, 95 x 10
45minutes LISS
Saturday
SLDL
Completed: RDL 135 x 5135 x 5, 135 x 5
SLDL 135 X 5, 225 X 5, 225 X 5, 225 X 5
OAR 88 x 10 (2x), 88 x 10 (2x), 88 x 10 (2x)
30 mins kicking bagwork
75 mins LISS
Sunday
Didn’t do anything because my fridge broke and ruined my day.
Weight: 208lbs
(I already know I set the squat and bench maxes too low, but it'll work itself out in the next couple of months when I increase their base for the equation. I've posted videos of higher maxes here before, but I've lost some strength and was off a program for awhile - just really doing whatever. So, here I am restarting.)
3/06/17
1RM for equation
Squat: 435
OHP: 220
DL: 515
Bench: 330
Week 1:
Monday
Goals: 305 x 5, 325 x 5, 345 x 5
Completed: 135 x 5, 135 x 5, 225 x 5, 305 x 5, 325 x 5, 345 x 5, 225 x10, 225 x 10, 225 x 10, 225 x 10, 225 x 10
75 minutes LISS
Tuesday
Goals: 155 x 5, 165 x 5, 175 x 5
Completed: 95 x 5, 95 x5, 155 x 5, 165 x 5, 175 x 5
One arm press: 55 x 10 (2x), 55 x 10 (2x), 55 x 10 (2x)
KB OHP: 50 (2x) x 10, 50 (2x) x 10, 50 (2x) x 10
75 minutes LISS
Wednesday
Bodyweight Bullshit
Completed: 15 sets x 5 reps Pullup variations from dead hang (wide neutral, overhand, chin up), 15 sets x 10 reps Pushup variations (on bars, elevated plane, close)
60 minutes LISS
Thursday (strained my leg, so moved to Friday)
Goal: 355 x 5, 385 x 5, 415 x 5
Completed: RDL 135 x 5, 135 x 5, 135 x 5
DL 135 x 5, 225 x 5, 315 x 5, 355 x 5, 385 x 5, 415 x 3, 225 x 10, 225 x 10, 225 x 10
Friday (switched to Thursday)
Goal: 225 x 5, 245 x 5, 265 x 5
Completed: 135 x 5, 185 x 5, 225 x 5, 245 x 5, 265 x 5, 185 x 10, 185 x 10, 185 x 10, 185 x 10, 185 x 10 OHP (behind the head): 95 x 10, 95 x 10, 95 x 10
45minutes LISS
Saturday
SLDL
Completed: RDL 135 x 5135 x 5, 135 x 5
SLDL 135 X 5, 225 X 5, 225 X 5, 225 X 5
OAR 88 x 10 (2x), 88 x 10 (2x), 88 x 10 (2x)
30 mins kicking bagwork
75 mins LISS
Sunday
Didn’t do anything because my fridge broke and ruined my day.
Last edited: