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bcraig5509
03-15-2008, 08:39 PM
I have been lifting since the summer before eighth grade when I started playing football. It wasn't until last November that I really kicked up a notch though. It was then that my football team was eliminated from the playoffs and a fire was lit within me. Next year is my senior year of high school and I want to have the best season I can possibly have.

Here's my current numbers:

Height: 5'8"
Weight: 203
Bench Press: 200x1
Squat: 330x1
Deadlift: 315x3

My bench press is really lacking and I want to bring that up. I want to be squatting around 375. I'm relatively new to dead lift, so I'm excited to see how high I can get with that.

My school has a weight training coach, so my routine is generally dictated by him. We cycle between different workouts every three weeks. I do some extra cardio on my own.

bcraig5509
03-16-2008, 01:06 PM
3/16/8 Sunday

Plank Circuit x3
1/2 Mile Warm-Up
9 Uphill Gassers

bcraig5509
03-17-2008, 10:18 AM
3/17/08 Monday

Bench Press
4x5x135,155,175,185
1x20x135

DB Incline Press
3x8x60,65,70

OH Press
4x5x85,95,100,115

Dips 3x8
RDL 3x8x185,225,245

DB Delt. Kick Backs 3x8x20,25,25s
DB Shrugs 3x8x80s

2x15x15 Tick Tocks

bcraig5509
03-19-2008, 11:36 AM
3/19/08 Wednesday

Squat 4x5x135,225,275,300 1x1x330

Leg Press 3x8x405

Calf Raises 3x15x405

T Bar Rows 3x8

bcraig5509
03-21-2008, 01:13 PM
3/21/08 Friday

DB Incline Pres 5x5x60,70,75,75,75s
Bench Press 3x8x155,160,175
Back Extensions 3x8x45 lb plate
Pull Downs 3x8x175,200,210

Darren Phelp's Shoulder Blaster 3 Times Thru
45 lb plate OH Pressx20
45 lb plate Upright Rows x20
10 lb db front raises x10
10 lb db side raises x10
10 lb db kick backs x10

I'm weighed at 199 today. My general plan is to cut down to 190/185 with a 2500 cal diet, then to bulk back up with just a few hundred calories more so I stay leaner.

bcraig5509
03-24-2008, 08:05 PM
3/24/08

Warm-Up
Hurdle Hops 3 times thru

Hang Clean Pulls 4x5x135,185,185,185
Incline Bench 6x3x100,105,125,140,160,165
DB Incline Bench Palms-In 2x15x60s
DB Incline Bench Rows 3x6x65s
Delt. Kickbacks 3x10x20s
DB Shrugs 2x10x80s
DB Curls 2x10x35s

bcraig5509
03-25-2008, 09:16 AM
3/25/08

Warm-Up
Lateral Hurdle Hops 4 times thru
Hang Snatch Pulls 4x5x95,95,115,115
Front Squats 6x3x135,155,185,200,225,245
DB Walking Lunges 3x8x65s
Good Mornings 3x8x135,135,155
Leg Curls 3x8
Planks

bcraig5509
03-27-2008, 03:52 PM
THURSDAY:
Warm-Up
SL Hurdle Hops 8 times thru
Pull-Ups 3xAMAP (25 total)
Rope Rows 3x8
Face Pulls 3x8
Bradford Press 3x8x95,100,105
Shrugs 3x8x185,225,225
Tri-Pull Downs 3x8
Plate Pinch 2xALAP

Plate Circuit 2 times thru

bcraig5509
03-31-2008, 02:15 PM
MONDAY:
Warm-Up (Ladders)
Lateral Hurdle Hops 4 times thru
Incline Press 6x3x95,110,125,140,160,175
DB Incline Press Palms In 2x15x60,65
2 Arm Incline Row 3x8x65,65,70s
Delt Kickbacks 3x12x20
DB Shrugs 3x8x80s
DB Curls 2x10x35s

bcraig5509
04-01-2008, 10:11 AM
TUESDAY:
Warm-Up
Forward Hurdle Hops 3 times thru
Snatch Pulls 5x5
Front Squats 6x3x125,155,175,200,225,250
Walking Lunges 3x8x65s
Good Mornings 3x10,8,10x135,155,155
Leg Curls 3x10
Stability Circuit

bcraig5509
04-03-2008, 04:03 PM
THURSDAY:
Warm-Up
Single Leg Hurdle Hops 8x3
Pull-Ups 3xAMAP (32 total, +7 from last week)
Rope Rows 3x10
Face Pulls 3x10
Bradford Press 3x10x95,100,105
Shrugs 3x8x185,225,225
Tri-Pull Downs 3x8
Plate Pinch 3xALAP

Plate Circuit

bcraig5509
04-05-2008, 10:19 AM
SATURDAY:
Crunches 4x30
Warm-Up
Up-Hill Gassers x8

bcraig5509
04-08-2008, 03:47 PM
MONDAY
Warm-Up
Hurdle Hops
Hang Clean Pulls 5x5x95,105,115,125,135
Incline Press 6x3x90,105,120,140,155,185
DB Incline Press Palms In 2x15,10x65,70s
Incline 2 Arm DB Row 3x10x70s
DB Delt Kickbacks 3x12x20s
DB Shrugs 3x10x80,80,100s
DB Curls 3x10x35,35,40s

TUESDAY
Warm-Up
Hurdle Hops
Snatch Pulls 5x5
Front Squat 6x3x120,150,175,200,225,265
DB Walking Lunges 3x10x60s
Good Mornings 3x12,8,12x135,185,155
MB Leg Curls 3x10
Stability Circuit

bcraig5509
04-10-2008, 04:09 PM
THURSDAY:
Warm-Up
Box Jumps 3x5
Pull-Ups 3xAMAP (35 total)
Rope Rows 3x12
Face Pulls 3x12
Bradford Press 3x10,10,6x95,105,115
Dead Lift 5x3x135,185,225,275,315

bcraig5509
04-12-2008, 01:55 PM
SATURDAY:
Abs
Warm-Up
10 Up-Hill Gassers

bcraig5509
04-14-2008, 07:51 PM
MONDAY:
Warm-Up
Box Jumps 3x5
Hang Cleans 4x5x95,95,115,115 (weren't allowed to go beyond 115)
Floor Press 6x3x90,105,120,140,160,170
DB Press Palms In 2x15x70s
DB Power Cleans 3x10x20,25,25
Barbell Row 3x6x185
Barbell Shrug 3x10x185,225,225
Barbell Curl 3x10x75

bcraig5509
04-15-2008, 05:32 PM
TUESDAY:
Ladders
Lateral Box Jumps 3x6
Snatches 4x5x85,90,95,95 (weren't allowed to go beyond 95)
Rack Pulls 5x3x160,190,225,275,315
SL Squats 3x8x115,125,125
Leg Curls 3x8
RDL 3x8x185
Ab Circuit

bcraig5509
04-17-2008, 03:11 PM
THURSDAY:
Warm-Up
SL Box Jumps 2x5 each leg
Band Pushups 3xAMAP (50 total)
Pull-Ups 3x8
Scarecrows 3x8
OH Press 3x8x85,95,115
DB Shrugs 3x8x100s
Skull Crushers 2x8x45,65
Plate Circuit

bcraig5509
04-21-2008, 08:04 PM
MONDAY:
Warm-Up
Box Jumps 2x5
Hang Cleans 5x5x95,95,105,115,115
Floor Press 5x3x90,105,120,145,165 1x5x185
DB Bench Palms In 2x15x70,80s
Bent Over Row 3x8x135,155,155
DB Power Cleans 3x12x25,25,30
Shrugs 2x225
Curls 2x75

bcraig5509
04-22-2008, 05:44 PM
TUESDAY
Warm-Up
Lateral Hurdle Hops 4x5
Hang Snatch 5x5
Rack Pulls 6x3x160,190,225,250,285,350
SL Squats 3x8x115,135,135
Leg Curls 2x10
RDLs 2x10x185
Ab Circuit

bcraig5509
04-25-2008, 01:30 AM
THURSDAY:
Band Pushups 3xAMAP (53 total)
Pull UPs 3x8
Scarecrows 3x8
OH Press 3x10x95,105,115
DB Shrugs 3x8x100s
BB Skull Crushers 2x8x75

Squats 5x3x45,135,225,275,315 1x1x350!!! *new pr*

bcraig5509
04-28-2008, 08:35 AM
MONDAY:
Warm-Up
Box Jumps 3x5
Hang Cleans 5x5x95,95,115,115,115
Floor Press 6x3x95,105,135,145,175,205
DB Incline Press Palms In 2x15x80s
BB Row 3x10x135,155,155
DB Power Cleans 3x15x25
BB Shrugs 2x10x225

bcraig5509
05-01-2008, 04:51 PM
TUESDAY:
Warm-Up
Hurdle Hops x3
Band Pushups 3xAMAP (58 total)
Pull-Ups 3x10
Scarecrows 3x10
OH Press 3x10x95,105,105
DB Shrugs 3x8x100s
Plate Push 3x1 basektball courtx45 lb plate, 1x2 basketball courtsx45 lb plate

A good majority of the guys threw up today. Really tough workout. Love it.

bcraig5509
05-05-2008, 12:25 PM
MONDAY:
Warm-Up
Hurdle Hops x3
Hang Cleans 4x5x95,135,135,135
Bench 6x3x105,115,135,155,175,195
Band Pushups 2x15xGreen Band
Incline DB Row 3x6x70,70,80
Band Flys 3x15
DB Shrugs 3x10x100s
DB Curls 3x10x40s

bcraig5509
05-06-2008, 04:16 PM
TUESDAY:
Warm-Up
Lateral Hurdle Hops x4
Snatch 4x5x85,95,105,115
Squat 5x3x185,210,245,275,315
DB Walking Lunges 3x8x60s
Body Weight Hams 2x8
Leg Curls on Ball 2x8

Still feeling the effects of prom. Weighed myself tonight and I'm still down 5 lbs. Plan is to stuff my face tonight. Woo-hoo.

bcraig5509
05-12-2008, 08:41 AM
MONDAY:
Warm-Up
Box Jumps 2x5
Hurdle Hoops 2x5
Hang Cleans 5x3x115,135,145,155,155
Bench Press 6x3x100,115,135,155,175,195
Band Pushups 2x15xGreen Band
Incline DB Row 3x8x80s
Band Flys 3x12xPurple Band
DB Shrugs 3x10x100s
DB Curls 1x10x40s

bcraig5509
05-13-2008, 04:28 PM
TUESDAY:
Warm-Up
Lateral Box Jumps 2x6
Lateral Hurdle Hops 4x5
Snatch 5x3x85,95,105,115,115
Squat 6x3x150,180,210,240,270,315
DB Walking Lunges 3x8x60s
Ball Curls 3x8
Body Weight Hams 2x10,8
Ab Circuit

bcraig5509
05-18-2008, 05:34 PM
SUNDAY:
Stretch
1/2 Mile Run
100 Pushups
100 Sit-Ups
50 Squat Jumps
50 Split Squats Each Leg
100 Chair Dips
1/2 Mile Run

bcraig5509
05-19-2008, 07:40 PM
MONDAY:
Warm-Up
Box Jumps 2x5
SL Hurdle Hops 4x5
Hang Cleans 5x3x115,135,155,165,165
Bench Press 6x3x100,115,135,155,175,205 (needed help on the last set)
Band Pushups 2x15
Incline DB Row 3x10x80s
Band Pull-Aparts 3x15
Curls 3x10x40s
Shrugs 3x10x225
Wheel Barrels 3 laps

bcraig5509
05-22-2008, 12:49 PM
THURSDAY:
Warm-Up from Hell
Bench Press 3x185xAMAP (15 total)
Pull-Ups 3x6
Scarecrows 3x12
OH Press 3x10x95,105,115
DB Shrugs 3x8x100
Dips 3x5

bcraig5509
05-27-2008, 03:53 PM
This week we are maxing out on squat and bench during morning workouts. Next week is finals so we have it off from lifting. The next week is team camp and we do not lift that week either. So for that three week span I'm going to do a 5x5 workout.

TUESDAY:
Bench 5x5x135
Squat 5x5x45,135,185,225,275
DB Row 5x5x70,80,80,85,85
Abs

bcraig5509
05-29-2008, 04:24 PM
Max out day on bench press...

Bench 5x3x120,140,160,180,200 205x2 (NEW MAX!!!)

bcraig5509
06-08-2008, 06:37 PM
Combine Results:
Pro-Agility Drill - 4.94 seconds
Long Shuttle - 8.0 seconds
40 yard dash - 5.55 seconds*
3 Cone Drill - 8.35 seconds
Standing Long Jump - 8'4"
Standing Vertical Leap - 22"
Bench Press Reps of 185 - 7

*40 yard dash was FAT. All other times were taken with stop watches.

bcraig5509
06-16-2008, 07:14 AM
Warm-Up
Hang Cleans 5x5x95,115,135,145,155
Box Jumps 3x5
Bench Press 4x5x95,115,125,135 1x11x155
DB Row 3x8x80s
Plate Circuit 1 time thru
30 yd. Sprints x8
Tire Flips 2x5

bcraig5509
06-18-2008, 10:11 PM
TUESDAY:
Warm-Up
Snatches 5x5x80,80,95,105,115
Lateral Box Jumps 3x6
Front Squats 5x5x160,185,190,225 (there was another set in there, i just forgot it)
Sit-Ups 4x20
DB SL Squats 2x6x60's
RDL 2x8x225
Body Weight Leg Circuit

bcraig5509
06-20-2008, 12:11 PM
THURSDAY:
Warm-Up
Hang Clean to Front Squat 3x5x95,135,155
SL Box Jumps 2x5 each leg
Bench Press 3xAMAPx185 (5,4,3)
Slosh Pipe Press 2x6
Rope Rows 2x6
Rear Delt Flys 2x6

Lineman Drills

bcraig5509
06-23-2008, 09:27 AM
MONDAY
Warm-Up
Hang Cleans 4x3x115,135,155,165
SL Lateral Box Jumps 3x6 each leg
Incline Press 4x3x115,145,165,185
DB Row 3x8x80
Shoulder Blaster x2
45 Yard Sprints x8
Tire Flips 3x3


Close-Grip Incline Press 4x6x135,155,165,165
Dips 4x5
Overhead Press 4x6x105
Shrugs 2x8x225,275
DB Flys 4x6x30s

bcraig5509
06-24-2008, 11:11 AM
TUESDAY
Warm-Up
Snatch 4x3x85,95,105,115
Front Squat 4x3x160,205,225,245
DB SL Squats 2x8x60s
RDL 2x8x225
Ham Curls 2x8
Plate Push x7

bcraig5509
06-26-2008, 09:31 AM
THURSDAY
Warm-Up
Hang Clean w/ Front Squat 3x3x135,155,165
Bench Press 3xAMAPx185 (5,3,3)
Rope Rows 3x8,10,12
Delt Flys 3x8,10,12x20s
DB OH Press 3x6x50,55,60s
30 Yard Strides x6

bcraig5509
12-03-2008, 07:46 PM
Starting back up after football. I've committed to the Bill Starr 5x5 until it ceases to give me results. I've never tried such a workout and have never done the major lifts more than once a week save bench press. I'm interested to see what becomes of it. I'm using th calculator that someone posted awhile back to determine my weights.

Squat
5 x 135
5 x 155
5 x 185
5 x 225


OH Press
5 x 85
5 x 95
5 x 105
5 x 125

Deadlift*
5 x 135
5 x 185
5 x 225
5 x 275

Crunches 3x20x45 lb plate
Chins 3x5

*this was the first time I'd done this since the spring workouts (for whatever reason we never did them over the summer) and it was really tough.

I'd also like to note that I do not think anybody has posted on my page before. So, if you're feeling lucky, go ahead and become my first.

If no one does, I really don't care. It was just an observation.

bcraig5509
12-07-2008, 02:59 PM
Squat
5 x 135
5 x 170
5 x 205
5 x 240
3 x 275
8 x 205

Bench Press
5 x 85
5 x 105
5 x 125
5 x 150
3 x 175
8 x 135

Row
5 x 40
5 x 55
5 x 65
5 x 75
3 x 90
8 x 65

Dips
8 x BW
8 x BW
6 x BW

Curls
8 x 85
8 x 85
8 x 85

bcraig5509
12-10-2008, 09:20 AM
Squat
5 x 135
5 x 185
5 x 225
5 x 245
5x 275

Bench Press
5 x 115
5 x 135
5 x 145
5 x 155
4 x 175


DB Row 5x5x80s
Plate Crunch 3x20
Hypers 3x20xBW,25,25

bcraig5509
12-29-2008, 09:24 PM
My brother and I maxed out last week and I input the numbers into an intermediate level spread sheet of a 5x5 workout. I had been using one that used linear progression and I reached the point where I couldn't keep up with the weekly progression.

Here are my new maxes

Bench Press - 210
ATF Squat - 315
Deadlift - 300
OH Press - 145

And today I started up the new workout

Squat
5 x 185
5 x 5 x 245

Bench Press
5 x 95
5 x 115
3 x 135
3 x 155
5 x 185

DB Row
5 x 75
5 x 75
5 x 85
5 x 85
5 x 95

30 Min. Eliptical

SeanW
12-29-2008, 09:54 PM
Good work man. Are you putting the dumbbell row in for barbell row? I think the dumbbell row is a real good lift, but if you dont have access to micro weights you may stall faster than your other lifts. Just an observation. I have done this workout before and i loved it.

bcraig5509
01-01-2009, 01:53 AM
WED

Squat
5 x 135
5 x 5 x 215

Deadlift
5 x 5 x 230

Press
5 x 5 x 105

Lat Pulldowns
5 x 5 x 200

bcraig5509
01-01-2009, 01:55 AM
Thanks SeanW. I don't have access to them, and I've not really considered this. I figure I'll eventually switch over to barbell, but I guess I've just never done it that much before. I guess I'll have to give it a try.

bcraig5509
01-02-2009, 07:11 PM
FRI

Squat
5 x 185
3 x 225
3 x 265
5 x 280

Bench Press
5 x 135
5 x 5 x 160

DB Row
5 x 5 x 85

bcraig5509
01-07-2009, 03:55 PM
I forgot to log monday. Oops.

WED

Squat
5 x 135
5 x 215

Deadlift
5 x 235
5 x 235
3 x 275
2 x 315
1 x 330*
1 x 340*
1 x 350*

*all were new personal bests! the sheet said to do 235 5x5, but I got a hair up my ass two sets in and decided to go heavy. i'm really glad I did. I think I'll be modifying my workout a bit.

OH Press
5 x 5 x 115

Chins
5 x BW
4 x BW
5 x BW
4 x BW
4 x BW

bcraig5509
01-07-2009, 04:00 PM
Idea for my modified routine...

Mon
Squat 5x5 same weight
Bench work up to heaviest single, triple or 5 (rotating weeks)
Row of some sort

Wed
Front Squat 5x5 same weight (light)
Deadlift 5x5,5,3,2,1
OH Press 5x5 same weight
Chins


Fri
Squat work up to heaviest single, triple, 5 alternating weeks
Bench Press 5x5 same weight
Row of some sort

It kind of combines Texas Method with Bill Star. I'll test it out and see how it goes.

bcraig5509
01-11-2009, 02:29 PM
FRI
Squat
5 x 185
3 x 225
3 x 265
3 x 285
3 x 315

Bench
5 x 115
5 x 5 x 165

2 Arm Incline DB Row
5 x 5 x 80s

bcraig5509
01-13-2009, 11:57 AM
MON
Squat
5 x 185
5 x 5 x 255

Bench Press
5 x 115
3 x 145
1 x 175
1 x 200
1 x 215*

DB Row
5 x 80
5 x 80
5 x 80
5 x 100*
5 x 100*

*personal bests

bcraig5509
01-15-2009, 12:47 PM
WED
Squat
5 x 135
5 x 5 x 215

Deadlift
5 x 225
5 x 255
3 x 285
2 x 325

I was working out at a different gym due to school being closed. They didn't have any chalk and I couldn't grasp my final weight of 365.

OH Press
5 x 5 x 120

1 1/2 hours raquetball

bcraig5509
02-05-2009, 10:18 AM
WED
Snatch
3 x 85
3 x 95
3 x 115

Deadlift
5 x 225
5 x 265
3 x 275
2 x 335
1 x 365*PR*

OH Press
5 x 5 x 115

Chins
5 x BW
4 x BW
5 x BW
5 x BW
2 x BW

Hamstring Sit-Upts
3 x 10 x BW

bcraig5509
02-24-2009, 11:41 AM
I've spent the last month or so on bodybuilding.com's forum. I'm kind of fed up with it. At first I thought it was cool because there seemed to be more kids my own age, but I really can't stand the ignorance of the majority of the posters. I'm back to WBB and here to stay.

MONDAY
Hang Cleans
3 x 135
3 x 145
3 x 150

Squat
5 x 225
5 x 5 x 265

Bench
5 x 105
5 x 125
5 x 145
5 x 165
5 x 185

Row
5 x 95
5 x 115
5 x 135
5 x 155
5 x 175

bcraig5509
02-24-2009, 11:43 AM
I've decided on some goals for the end of the school year.

Weight - 185
Bench - 225
Squat - 350 (I want to get back to 350. I'm currently at 325)
Deadlift - 405

bcraig5509
02-26-2009, 09:15 PM
I missed school tuesday/wednesday and it ****ed my workout schedule again. I decided to merge Wed and Fri's workouts and then split them into upper body on Thurs, Lower on Fri. Here we go...

THURSDAY
Bench
5 x 135
5 x 5 x 170
225 x Fail. Mostly just wanted to try it. I was pretty cashed from the 5x5. I want to hit this so bad.

OH Press
5 x 95
5 x 105
5 x 115
5 x 125
4 x 135

bcraig5509
02-27-2009, 03:07 PM
FRIDAY
Squat
5 x 215
5 x 235
5 x 255
5 x 275
5 x 295

Deadlift
5 x 235
5 x 255
5 x 275
5 x 295
5 x 315

405xFail (Really felt like I could have gotten it if I was fresh. Got it off the ground and just stalled out. Argh. Wanna get it so bad!)

bcraig5509
03-02-2009, 09:06 PM
MONDAY
Squat
5 x 225
5 x 5 x 275

Bench
5 x 110
5 x 130
5 x 150
5 x 170
5 x 190

Row
5 x 140
5 x 150
5 x 160
5 x 170
5 x 175

bcraig5509
03-04-2009, 03:52 PM
WED
Squat
5 x 5 x 230

Deadlift
5 x 225
3 x 275
1 x 315
1 x 370* PR
1 x 390 *FAIL* Couldn't quite lock it out
1 x 390 *PR

Press
5 x 115
5 x 115
5 x 125
6 x 135

Chins
5 x BW
5 x BW
3 x BW + 5 lbs
4 x BW
3 x BW

bcraig5509
03-06-2009, 03:51 PM
Friday

Squat
5 x 135
5 x 225
3 x 275
5 x 315 (That was the easiest 315 has ever felt)

Bench
5 x 135
5 x 5 x 175

Row
5 x 5 x 155

bcraig5509
03-09-2009, 08:29 PM
Monday
Squat
3 x 225
3 x 3 x 275

Bench Press
3 x 135
3 x 155
3 x 175
3 x 195
1 x 220* PR. Felt easy so I decided to go for the goal
1 x 225 *PR* I went nuts! I've wanted this mark for so long. I was jacked. I'm still jack. Time to get to 315 now.

Row
3 x 135
3 x 155
3 x 175

bcraig5509
03-11-2009, 03:14 PM
Wednesday
Squat
3 x 3 x 240

Rack Pull
3 x 225
3 x 315
1 x 365
1 x 390
1 x 405 (Felt easy, like, really easy, so I decided to put the weights on the floor and give it a go)

Deadlift
1 x 405 *PR* It felt easier than 390 did last week and I had a much better time locking it out than I did last week. Stoked!

Press
3 x 3 x 130

bcraig5509
03-13-2009, 03:16 PM
Friday
Squat
5 x 45
3 x 185
3 x 225
3 x 275
3 x 315
1 x 330*
1 x 350*

*These aren't quite PR's, but based on my current numbers they are. I barely could hit 330 about a month ago, and even then I don't think I had the depth. This time I had someone watching me.

Bench
3 x 135
3 x 155
3 x 3 x 180

bcraig5509
03-16-2009, 03:28 PM
Monday
Squat
Warm-Up
5 x 265
5 x 280
7 x 300

Good Mornings
8 x 135
5 x 185
5 x 185

Hypers 3x8
Hamstring Sit-Ups 3x20

bcraig5509
03-17-2009, 03:42 PM
Tuesday
Bench
Warm-Up
5 x 170
5 x 180
6 x 190

DB Incline
8 x 70
8 x 70
7 x 70

DB Shrugs
8 x 100
8 x 100
8 x 100

bcraig5509
03-19-2009, 03:18 PM
Thursday
Speed Squat
8 x 2 x 175

DL
3 x 225
3 x 275
5 x 300
5 x 325
5 x 345

Chins
3 x MAX (6,7,4=17)

bcraig5509
03-23-2009, 03:59 PM
Monday
Squat
3 x 45
3 x 185
3 x 225
3 x 280
3 x 300
6 x 315
5 x 10 x 175

Body Weight Hams 3 x 5

bcraig5509
03-25-2009, 03:31 PM
Wednesday
Bench
3 x 45
3 x 100
3 x 135
3 x 155
3 x 180
3 x 190
3 x 205
5 x 10 x 115

DB Row
3 x 8 x 80s

bcraig5509
03-31-2009, 02:48 PM
Monday
Deadlifts
3 x 135
2 x 225
2 x 275
5 x 305
3 x 345
1 x 285
1 x 410 *PR*

Tuesday
3 x 115
3 x 145
5 x 170
3 x 190
1.5 x 215

bcraig5509
04-08-2009, 02:09 PM
MONDAY
Rack Pulls
Warm-Up
5 x 305
5 x 330
5 x 350

Floor Press
Warm-Up
5 x 170
5 x 185
7 x 195

DB Bench
8 x 65
8 x 70
8 x 75

Pull Ups
3 x 4 x BW

Leg Press
3 x 20 x 405

20 Min. Cardio

3 x 10 x Hamstring Sit-Ups
3 x 10 x Reverse Hypers

bcraig5509
04-09-2009, 04:29 PM
THURSDAY
Squats
Warm-Up
5 x 270
5 x 280
5 x 305

Leg Curls
8 x 150
8 x 160
8 x 170

Raquetball

Cardio

bcraig5509
04-13-2009, 05:20 PM
MONDAY
Rack Pulls
3 x 225
3 x 275
3 x 330
3 x 350
10 x 370 this was crazy easy. I wasn't sure what had come over me. I got to wondering how inacurate the max I used for the calculator was.
1 x 405
1 x 425 *PR*
1 x 450 *PR*
1 x 465 *PR*
1 x 500 *PR*

Floor Press
3 x 155
3 x 185
3 x 195
6 x 205

wimarine88
04-13-2009, 05:37 PM
Numbers are looking good man, keep it up!

bcraig5509
04-20-2009, 03:06 PM
Thanks man.

I've been bad about updating...

Monday
Deadlifts
Warm-Ups
5 x 330
3 x 350
1 x 390

Squats
3 x 10 x 185

Chins
3 x 5 x BW

Hamstring Sit-Ups
2 x 10 x BW

bcraig5509
04-21-2009, 03:23 PM
TUESDAY
Floor Press
Warm-Ups
5 x 185
3 x 195
2 x 225 *PR*

DB Bench
8 x 70s
8 x 80s
7 x 80s

DB OH Press
8 x 50s
8 x 50s
6 x 50s

Tri-Push Downs
3x8xGreen Band

bcraig5509
05-11-2009, 03:16 PM
Its been awhile...ap tests and end of high school stuff...but going to get back into the groove of things.

Monday
Bench
5 x 120
3 x 155
1 x 175
1 x 195
1 x 205
1 x 215
1 x 225 *fail*

DB Incline Presse
8 x 65
8 x 70
8 x 70

Peck Deck
3 x 8 x 115

Shoulder Press
8 x 135
8 x 135
8 x 150

Lat Pull Down
8 x 175
8 x 195
8 x 200

Tricep Machine
8 x 75
8 x 80
8 x 80

bcraig5509
05-12-2009, 03:28 PM
Tuesday

Squat
5 x 185
3 x 225
3 x 255
3 x 285
2 x 315
1 x 335

Leg Press
20 x 405
20 x 405

Calf Raises
20 x 405
20 x 405

Leg Curls
8 x 135
8 x 150
8 x 150