splinterhands (quest for 300/400/500 at 181 by year end)

[splinterhands]

Benchpress DE
45lbs X 10reps
95lbs X 10reps
135lbs X 5reps
155lbs X 3reps X 8 sets
185lbs X 1rep
205lbs X 1rep X 2 sets

Closegrip bench  2 board
175lbs X 5reps X 5 sets

lying extensions
60lbs X 12reps X 3 sets

Barbell rows
145lbs X 8reps X 4 sets

overhead dumbell presses
35lbs X 12reps X 3 sets

Tough workout!!  My tri's are shot...

[Zach Trowbridge]

Looks good.

[splinterhands]

ME Squat/DL
Rack Deadlift -
135x5
185x5
220x5
270x5
320x3
370x3
420x3
425x3
460x3 PR (although not that impressive sinse that's my full rep max too)

Low Box Squat
185lbs X 6 reps X 3 sets

Back Raise - 4 sets

Hanging Knee Raise - 4 sets

Farmer's Walk - 4 sets at 200' at 45lbs These sucked!!

[Zach Trowbridge]

460x3 PR (although not that impressive sinse that's my full rep max too)

Who cares, it's a PR.  Don't compare one lift to another, it's irrelevant. 

[splinterhands]

Bench ME day

Closegrip bench
45lbs X 10reps
100lbs X 10reps
150lbs X 5reps
170lbs X 5reps
200lbs X 5reps
220lbs X 1 rep
250lbs X 1 rep
260lbs X 1rep (PR) Edit-not a PR as I've hit 260CGBP before.

DB Incline press
50lbs X 10 reps X 3 sets

barbell rows (couldn't get to gym so had to use barbell)
140lbs X 8reps X 3 sets

Side dumbell raises
25lbs X 8reps X 3 sets

hammer curls
25lbs X 20reps X 3 sets  (these ended up being cheat curls)

I felt good today.  I'm getting way behind on my "schedule" but I really think it's partially knowing when to rest. I felt strong as shit on the closegrips and probably had another 10+lbs in me.  I can't wait to check my bench max- I'd be surprised as hell if I don't get 300 at least.  I've also heard more "getting big and are you on steroid jokes" in the last few weeks then sinse I was in college.

[Zach Trowbridge]

Good work so far, dude.

Week 3
DE Bench
Speed Bench Press - 45x10, 95x5, 135x3, 8x155x3, 175x3, 205x3
Close-Grip 2-Board Press - 3x185x3
Lying Barbell Extension - 4x70x8
Barbell Row - 4x145x10
Alt. Overhead DB Press - 3x40x8

ME Squat/DL
Zercher Squat to low box (12-13") - 45x10, 95x5, 135x5, 185x3, then take 10-20lb jumps until you get a 3RM
Sumo Straight-Leg Deadlift - 3x135x10
Back Raise - 4x10lb plate behind head x10
Hanging Knee Raise - 4xBWx12
Farmer's Walk - 5 sets of 200' with 45lb dumbbells, 30 sec rest btw sets

ME Bench
Floor Press (pinky on ring) - 45x10, 95x5, 135x5, 185x3, 205x3, then up to 3RM with 10-15lb jumps
45-degree DB Incline Press w/ palms in - 3x55x8
Cable Row - 5x10 (pick a weight that you could get 15 with and stay with it for 5 sets of 10)
Side Dumbbell Raise - 4x25x8
Dumbbell Hammer Curl - 3x30x12

I'll give your DE squat day when you finish week 2.

[splinterhands]

DE Squat
Box Squat -
45lbs x 10 reps
95lbs x 5 reps
135lbs x 2 reps
185lbs x2 reps x 8 sets
205lbs x 1 rep
225 x 1 rep
Stiff-Leg Deadlift - 3 sets x 175 x 10
Hamstring Curl - 4 x 10
Decline Situp - 4 x 8
Farmer's Walk - 4sets of 200' with 45lb dumbbells, 30 sec rest btw sets

[Zach Trowbridge]

Where you been dude?  You have to have gotten a workout or two in since the beginning of the month.

[Zach Trowbridge]

By the way, last day of week 3 for ya:

DE Squat/DL
Parallel Wide-Stance Box Squat - 45x10, 95x5, 135x2, 6x195x2, 215x3, 235x3
Stiff-Leg Deadlift - 3x195x10
Walking Lunge - 3xBWx15/leg
Pulldown Abs - 5x10-20
Farmer's Walk - 5 sets of 200' with 45lb dumbbells, 30 sec rest btw sets