Lee Keaffers Training for USPF New England Regionals

[Keaffer14]

Ok, so I've decided I need to make a new log for this training cycle. First off I'd like to state that I want to dedicate this to one of my best friends, training partners, mentor, and overal great person, Ryan Moore. He is the reason I started powerlifting in the first place. Ryan passed away on Wednsday morning, and I will do everything I can to keep his memory alive through lifting or any means. I love you Ryan.

For this training cycle, I will be being trained by Pro powerlifter Brian Carroll of elitefts. I would like to thank him for setting up all of my training.

Here is the first workout of the cycle

Thursday, 9/2/2010
Squat Day
warm ups
barx10x2 sets
135x3x2 sets
225x2
275x2
add knee wraps
315x2
365x2
385x2
405x2 PR, probably could have gone up 20 lbs, but wanna leave some in the tank

Beltless, close stance ATG squats
225 3x10
Back Raises
BW 3x12

[Coke]

Glad to see you carry the torch and move on with your goals man, good luck!!

[rmoore]

Lee, I am Ryan's brother. I had a hand in getting Ryan started in powerlifting. In the good old days I had some decent lifts (975, 555, 775) natural with single ply old style lifting suits. I study body mechanics and can break down a lift to make it much more efficient. Please feel free to email me at getittothetape@yahoo.com if you need any tips or training ideas. I am confident I can help you excel at Ryan's chosen sport.

Thank you for keeping Ryan's torch burning.

Bob Moore

[Keaffer14]

wow, it is such a surprise but also great to hear from you, someone so close to Ryan. I won't ever let his memory die, and I know our close friend Joe Cassaro won't either. Thank you for the offer of advice, I will definitely let you know if I have any questions..I hope I will see you tomorrow at the services

Bench Day
warm ups
barx10x2 sets
95x3x2
135x3
185x2
225x2
245x2
250x2-wasn't too hard, but had to train alone so I didn't have any spots or lift offs

incline bench-95x10, 135x10x2 sets

pushdowns ss. with hammer curls- 3x12/3x10

[Keaffer14]

still was pretty sore from squat day, especially my groin and glutes..also the services were yesterday, so to say there was a lot on my mind would be an understatement lol. but still went in and got the work i needed to in

Deadlift Day
warm ups, lots of foam rolling
135x5x2 sets
225x2
315x2
405x2
425x2-shut it down here, was easy (as it should be) but my groin was sooo tight, and i didnt want to hurt myself

barbell shrugs-135 2x12, 225x12
fatbar pulldowns-125 lbs 3x12
standing abs-green band 3x15

[Coke]

Looking nice overall bro, especially with the major movements.

[Keaffer14]

thanks a lot man

Squat Day
warm ups
barx10x2 sets
135x3x2 sets
225x3
275x3
315x1
add knee wraps/belt
365x3
385x3
405x3-PR, easier than the double with 405 last week, and deeper

close stance, beltless ATG squats
135 3x10-went light here

wide stance GM's 135 3x10
reverse hyper 3x12 really light

[Keaffer14]

Here's the last couple days

Saturday, sept 11th
Bench Day
warm ups
barx10x2
95x3x2 set
135x3
185x3
225x3
250x3

Incline Bench 135 3x10
pushdowns ss. with hammer curls 3x12 each

Sunday sept 12th
Deadlift Day
warm ups
135x5x2 sets
225x3
315x3
405x3-add belt
460x3 PR, left some in the tank

DB Shrugs 75's 3x12
Pull ups BW 4x12
Roman chair sit ups 10 lbs plate behind head 3x12

[Coke]

Super new squats and deads PRs guy.

[Keaffer14]

Thanks man

Accessory Day
db flies 20 lbs 3x12

db extensions 25 lbs 312

db press 40 lbs 3x12

db curls 3x12

rear delts 4x12

kept everything light and easy today, and will be this whole week as its a deload week. gunna be hitting it hard sunday, and getting into gear to get ready for the meet. im excited for putting up some big weight

[Keaffer14]

deload bench day
warm ups
barx10x2 sets
95x3
135x3x3 sets-working on new set up, felt really good..but then again thats no weight haha

db inclines 40 lbs 3x12
curls 3x12

just light bloodm flow stuff, gettin into gear tomorrow for deadlifts

[Coke]

Way to wind down with the deloading this week, no doubt the intensity is starting to build up.

[Keaffer14]

thanks man, really appreciate the support

Deadlift Day
warm ups
135x3x2 sets
225x2
315x2
405x1-add belt
425x2-add suit bottoms
455x2
4752
485x2 PR, was still pretty smooth and easy

4" block pulls, belt only
315x3
405x3
435 (80%)x3

DB shrugs 55 lbs 3x12
GHR sit ups 3x12
Pull ups BW 3x12

first day off the deload, feel really good. probably only get 5-10 lbs if that out of suit bottoms for deadlifts, get like 40-50 out of straps haha, so my deadlift feels good right now

[Keaffer14]

Accessory/recovery day

db flies 15 lbs 3x12
db press 45 lbs 3x12
db curls 30 lbs 3x12
tate presses 30 lbs 3x12
rear delts 10 lbs 3x12

light day, just getting the blood flowing. squatting in suit bottoms tomorrow, hopefully going to handle something into the 5's

[Keaffer14]

Thursday Sept 23
Squat Day-6 weeks out from meet
lacrosse ball roll on hips
dynamic warm up
barx10x2 sets
135x3x2 sets
225x2
275x2
315x1
add single ply legless briefs
365x2
add titan super centurion, straps down
405x2-high
455x2-little closer
485x2-at parallel-add loose knee wraps
515x2-like 2" below parallel, PR these flew up, had 20-30 more lbs

leg press 3 pps 3x12
SSB GM's 95 lbs 3x12
reverse hyper 3x12 light

[Coke]

Big day with those squats Lee, doing great!!

[Keaffer14]

thanks a lot coke!

Saturday sept 25 2010
Bench Day
warm ups
barx10x2 sets
95x3x2 sets
135x3x2 sets
185x2
225x2
add 3 board
255x2
275x2
285x3-PR was easy again

incline bench 135 3x10
pushdowns ss. with hammer curls 3x12 each

[Keaffer14]

Deadlift Day
warm ups
135x5x2 sets
225x2
315x2
405x1
add suit, straps up
455x1
500x1-was real easy, just wasnt feeling it today, body was still beat up from squats

block pulls, raw
315x2
405x2
455x2
490x2 (90 %)

shrugs 50s 3x12
band abs 4x15
pull downs 3x12

[Keaffer14]

assistance/recovery day

db flies 3x12
db press 3x12
db extensions 3x12
db curls 3x12
side rasies 3x12
external rotations 3x12

kept everything real light, just got the blood flowing. squat day tomorrow, hoping to work up into the mid-upper 500s in full gear

[Coke]

Carry on with it bro, looking very good.

[Keaffer14]

September 30, 2010
Squat Day
warm ups
barx10x2 sets
135x3x2
225x3
275x2
315x1
add briefs
365x1
add suit bottoms
405x2
455x2
add staps
500x2
535x2-add knee wraps, PR
550x2-PR
500x2-worked on getting depth here, sunk both of them

leg press 3x12
reverse hyper 3x12

[Coke]

Wow man, impressive new PRs.

[Keaffer14]

thanks a lot coke

bench day
warm ups, lots of them
worked up to 345x2 to a 1 board, felt pretty good..first rep i misgrooved and was ugly, but the second one came up pretty nicely. this was a PR

went to the boston seminar with matt rhodes and vinceny dizenzo, this was really good and so informative. vinnie helped me a ton on bench, with the shirt and everything, and i was really really grateful to be able to work with him at all.

have a down week this week, only form work and stuff, then back to hitting it hard next week in full gear

[Keaffer14]

deload week this week, so nothing special going on

recovery day
db flies 3x12
db extensions 3x12
db prss 3x12
curls 3x12
rear delts 3x12

squar day
warm ups
barx10x2
135x3x2 serts
225x3x2 sets

leg press 3x12 light
reverse hyper 2x12 light

[Keaffer14]

Bench Deload Day
warm up
barx10x2 sets
95x3x2
135x3x2 sets paused

db press 45 lbs 3x12
pushdowns 3x12

Deadlift Day
warm ups
135x5
225x3
315x1
add suit, straps up
315x1
405x1
455x1
505x1

DB Shrugs 3x12
pull ups 4x12
green band standing abs 4x15

[Coke]

Nice job, way to step to those deads.

[Keaffer14]

Wednesday Oct. 13
Squat Day-4 weeks out
warm ups
barx10x2 sets
135x3x2
225x3
add legless briefs
315x1
add suit bottoms
405x1
455x1
straps up, training wraps
500x1
545x1-opener
575x1-2nd attempt, felt easy still

close stance beltless squats
135 3x10
reverse hyper 3x12

[Keaffer14]

Sunday Oct. 17, 2010
Bench Day
warm ups
barx10x2 sets
95x5x2 sets
135x3
185x2
225x1
add 2 board
265x1
put super katana on
305x1-2 board
335x1-1 board
335x1-to chest, went down slow, came up easy
355x1-to chest, came up good again, PR

Incline DB press 50 lbs 3x12
pushdowns ss. with BB curls 4x15/4x12
rotater cuff work 3x12

[muscle_g]

Looking good Keaffer!!

[Keaffer14]

thanks man
Deadlift Day
warm ups
135x5x2 sets
223x3
315x1-ad suit
405x1
455x2-last warm up for meet

shrugs 225 3x12
pull ups BW 4x10
GHR 3x10
Abs 4x15

[Coke]

Great back-to-back efforts dude.

[JRider23]

dam man.. i've been off for a while, but it's nice to see you're killing it lately!!! keep up the good work bro and good luck at the meet!!!!!!

[Keaffer14]

thanks man! Im tryin to keep on gettin better with college too haha

Squat Day
warm ups
barx10x2 sets
135x3x2
225x3
315x1
add suit bottoms
405x1
455x2
straps up/training wraps
500x2-last warm up for meet

GM's 95 lbs 3x12
GHR 3x10
reverse hyper 2x12

[Keaffer14]

Bench Day
warm ups
barx10x2
95x5x2
135x3x2
185x3
225x1
add 2 board
285x1
add single ply katana, to 1 board
320x2-last warm up at meet

DB Incline 50 lbs 1x10, 55 lbs 2x10
pushdowns ss. with DB curls 4x15/4x12

[Coke]

Outstanding benching and squats Lee.

[Keaffer14]

Deadlift Day-last pulls before the meet (14 days out)
warm ups
135x5x2 sets (1 sumo, 1 convwntional)
225x3x2 (1 set sumo, 1 conventional)
315x1x2 (1 sumo, 1 conventional)
405x1-add suit
455x1
485x2-opener

KB Shrugs 3x15
pull ups BW 4x8
standing abs 4x15

[Keaffer14]

Squat Day-last heavy squat before meet
warm ups
barx10x2
135x5x2
225x3
315x1
add suit straps down
405x1
455x1
straps up, knee wraps
500x1
545x2-speed work, gunna open here

leg press 3x12 light
reverse hyper 3x12

[Keaffer14]

Saturday Sept. 30
Bench Day (last before meet)
warm ups
barx10x2 sets
95x5x2
135x3
185x3
225x1
add 2 board
295x1
put **** on
320x1-no touch
345xdump onto my face, drifted over my head on the press, turned into a jm press and landed on my chin haha
345x2-both paused, gunna open here, PR double

DB incline 55 lbs 3x12
pushdowns ss. with hammer curls 3x15/3x12

Sunday Sept. 31
Deload day
warm ups
squat: up to 315 (last raw warm up)

training is all done for this meet, and i'm ready to go..just want next week to get here haha. really wanna knock down that 600 squat and get a 1550 total at 181

[Coke]

Way to close out before the meet, looking great.

[Keaffer14]

thanks a lot terry

so 2 days out from the meet and feeling ready, almost cant stop thinking about lifting haha. weight was at 183 this morning so only 2 lbs left, weigh ins are tomorrow at 5 and lifting is sunday so ill be eating quite a bit tomorrow haha. really cant wait for the meet to get here and to lift

[Keaffer14]

Meet Write Up
Weighed in at 179 pounds, ate my way back up to 183 lbs the next morning

Squat
warm ups
barx10x2
135x5x2
225x3
add suit bottoms
315x3
405x1
455x1
500x1 full gear
545 opener-miss, fell forard
545 second attempt-easy
575 third attempt-slow, but got it

bench
warm ups
barx10x2
95x5x2
135x3
185x1
225x1
shirt on
285x1
315x1
opener 335-good, easy
second 355-miss came out of groove
third 355-good, easy this time

Deadlift
warm ups
135x5x2
225x1x2
315x1
add suit straps up
405x1
435x1
opener 485-good, felt easy
second-535 miss, just barely
third 535 miss just barely

so I ended up having a great day on squat and bench, hit a 46 lbs PR squat and a 10 lbs PR bench, but deadlift was no good..just couldnt get the right position, hips were too high and the bar got in front of me. i definitely have a lot I can and will improve on for my next meet. gotta choose a meet to do next, hopefully around march, and try and put up an even bigger total there

[Keaffer14]

ohh, also won best lifter for the entire meet so that was an accomlishment

[Keaffer14]

here are the links to the squat and bench vids from the meet

Squat:
third attempt 573:
http://www.youtube.com/watch?v=0VFldXrAlmQ

and heres the vid for my third attempt 355 bench
http://www.youtube.com/watch?v=CqYtRl7PDlo

[Keaffer14]

so havent really been doing much of anything all week..just resting up and letting my body recuperate. havent been forcing myself to eat either, weight is right around 182 in the mornings, id like to get this up to around 188ish over the next few weeks..i have my next meet picked out, gunna do the USAPL collegiate nationals on April 1-3 in Scranton. Planning on lifting in the 181's, and my goal is to total over 1550, which is definitely possible if i get my deadlift right and hit my squat and bench. Also, going to be pulling sumo a lot more over the next few months, and possibly changing to this form for meets

[Keaffer14]

first day back training after the meet

felt really tight starting out after the week off, so did a lot of warming up and getting loose
raw squat (beltless)
warm ups
barx10x2 sets
135 3x10

sumo deadlift
lots of sets with 135 and 225, trying to figure out stance, where to keep my hips and get the form down
315x1x5-felt really light, naturally..need to make sure i keep my hips down and spread the floor

leg curls ss. with leg extensions
3x15 each

[Coke]

You are clearly a beast, dig those meet vids!!

[Keaffer14]

thanks a lot coke! just keeping on working

Deadlift Day
warm ups
sumo deadlift
135x5x3
225x3
315 2x8
405x8-these felt really easy, like speed pulls

leg curls 3x15
tbar rows 4x10
shrugs 3x12
curls 3x10
hanging leg raises 4x12

kept everything light and just got the blood flowing..the 405 felt crazy easy, lightest its ever felt. thinking sumo is a good fit for me

[Keaffer14]

Accessory Bench
warm ups
flat bench up to 135x5 (just light to get the blood flowing and get the benching groove back)

db flied 2x15
incline db press 3x12
db extensions ss. w/ db curls 3x12 each
hammer curls ss. w/ side raises 3x18/3x12

just got the blood flowing today, feeling good and rested up..starting my training cycle for collegiate nationals tomorrow, looking forward to getting strong

[Keaffer14]

Wk 1 day 1
Squat Day
warm ups
barx10x3 sets
135x5
225x5
275x5
295 (50%)x5

close stance, beltless, ATG squat
135 2x10
225 3x10

leg extensions 4x12
GHR 2x12
standing abs 5x15

[Coke]

Props on the training man.

[Keaffer14]

thanks terry
Bench Day (wk 1)
warm ups
barx10x3 sets
95x5x2 sets
135x5
185x5
230x5
close grip (index finger on smooth)
135 1x8
155 2x8

pushdowns ss w/ hammer curls 4x12 each
db extensions 4x10

[Keaffer14]

Deadlift Day (WK 1)
warm ups
Sumo Deadlifts
135x5x3 sets
225x5
315x5
365x5
385x5
http://www.facebook.com/home.php?#!/video/video.php?v=1497810685534&notif_t=video_tag
theres the link to the video of the last set, looks like my knees came in too much, stance may be a little too wide, need to work on that

conv. deadlift 225 3x8 (no belt)
db shrugs 3x15
GHR 3x10
side bends ss. with barbell rows 4x12/ 4x8

[Keaffer14]

Squat Day (Wk 2)
warm ups
bar10x3 sets
135x5x2 sets
225x5
275x3
315x1
add knee wraps (2 meter)
365x3
395x5 PR, had more in me

leg press 5x12
leg extensions ss. with leg curls 3x12
GHR abs 4x12
lat pulldowns 4x12

tried olympic squat shoes today, felt good. also used a closer stance, just about shoulder width

[Coke]

Looking super with those squats bro!!

[Keaffer14]

havent posted in a little bit, been busy with school, but ive been getting lifting in, training has been going well, heres the last couple

Bench Day
warm ups
barx10x3
95x5x3
135x3
185x3
225x3
240x5

close grip (index on smooth) 135 4x8
pushdowns ss. with curls 4x12 each
db extensions ss w/ curs 4x15 each

Deadlift Day
warm ups
sumo Deadlift
135x5x3 sets
225x3x5 sets
315x3
405x2
425x2
450x5 PR (belt only)

walking lunges 2x30 paces
barbell rows 4x8 135
shrugs 3x15
abs 4x15

Squat day (deload)
warm ups
barx10x3 sets
135x5x3 sets
225 6x2 belt only

curls ss. w/ extensions 4x12 each
goodmornings 3x10 w/ 95 lbs
hanging ab raises 4x12
lat pulldowns 4x12

deload bench day
db presses
db extensions
curls

Deadlift Deload Day
warm ups
135x3x5
225x3x5
315 6x2 speed pulls, sumo
Barbell rows 135 4x8, 225x5
shrugs 3x12

[Coke]

Definitely nice lifting going on there...good luck with school and getting your degree.

[Keaffer14]

thanks man. now that im on break ill be getting some real good training in

squat day
did this right after finals so i was spent..but i got the work in i had to do
warm ups
barx10x2 sets
135x3x3 sets
225x3
275x3
315x1
add knee wraps
365x3
405x3-ties PR, but this time in 2 meter knee wraps instead of 2.5
http://www.youtube.com/watch?v=-SydlC8LyqM
theres the 405 video

abs 4x15-had to run to get back home

[Coke]

Nice job with the squats!!

[Keaffer14]

Bench Day
warm ups
barx10x3 sets
95x5x3 sets
135x3
185x3
225x3
250x3
http://www.youtube.com/watch?v=Fx0z83kmqXA

Incline DB press 40 lbs 2x30 seconds, all out
db extensions 4x12
pushdowns 4x12 ss. with curls 4x12
horizontal rows 4x12

Deadlift Day
warm ups
135x6x4 sets
225x2 sets sumo RDL
275x6 sumo RDL
315x6 sumo RDL
365x6 sumo RDL
all sets done without a belt
http://www.youtube.com/watch?v=VrauxuX9uZ8

SLDL conventional 225 4x5
DB shrugs 3x15
standing abs 4x12
pulldowns 3x15

[Coke]

Doing good work dude.

[Keaffer14]

thanks a lot coke!

Squat Day
warm ups
barx10x3 sets
135x3x3 sets
225x2x3 sets
275x2
315x3
add 2 meter knee wraps
365x2
405x2
425x2 PR, felt pretty easy as well, not a grinder

leg press 4x12
abs 4x15

[Keaffer14]

Bench Day
warm ups
barx10x3 sets
95x5x2 sets
135x3x2 sets
185x1x2 sets
205x1
225x1
255x1
275x1- http://www.youtube.com/watch?v=s-ZW--Gql0Y (video of the 275) 15 lbs PR

close grip bench 155 4x8
db extensions 4x10
pushdowns ss. with curls 4x12 each

[Coke]

Awesome new PRs with the squats and bench Lee.

[Keaffer14]

thnks terry
deadlift day
warm ups
sumo deadlift
135x5x3 sets
223x3x3
275x1
315x1
365x1
405x1
455x1
500x1 sumo PR, was pretty easy, back was just dead from shveling snow and didnt wanna hurt it

shrugd 225 3x10
pull ups 4x8
sit ups 4x15
side bends 4x12

[Keaffer14]

Bench Day (WK 6)
warm ups
floor press
barx10x3 sets
95x5x3 sets
135x3x2 sets
185x3
205x3
225x3
245x3
260x3 PR, this was my 1 RM over the summer and was easy today to triple

3 board
225x3
255x3
275x3 PR, easy again

Incline DB press 40 lbs 2x30 seconds all out (22 reps each time)
pushdows ss. with hammer curls 4x12 each

[Coke]

Impressive deads and pressing sets man.

[Keaffer14]

Squat Day (WK 6)
warm ups
barx10x3 set
95x5x2 ets
135x3
185x3
hip was hurtoing so i put the suit on now
225x3
275x3
315x3
365x3 add knee wraps
405x3
455x3
500x3 PR i did this last cycle wearing briefs and 2.5 meter knee wraps, but they were grinders. today they were all smoked

reverse hyper 4x10
pulldowns 4x12
leg extensions 4x12
leg curls 4x12
standing abs 4x15

[Coke]

Huge day with the squats guy, props.

[Keaffer14]

thanks terry! i was surprised it went so well. so i just got back from a little vacation to maine, BW is up to around 190ish right now, so its time to start the diet to get ready for nationals in April. these will be my last few meets at 181 and then time to move up to 198

[Keaffer14]

AM bodyweight: 191

Deadlift Day (WK 5)
warm ups
conventional DL
135x5x4 sets(2 conventional, 2 sumo)
225x3x2 sets
315x5
365x5
410x5 PR, was easy, im torn whether to DL sumo or conventional now haha

bent over rows 135 3x15
GHR BW 2x10, BW+light band 2x10
lat pulldowns 4x12
standing abs 4x15

[Coke]

Big session with the deads and all bro.

[Keaffer14]

Bench Day
warm ups
barx10x3 sets
95x5x3 sets
135x3x2 sets
185x3
225x1
add 2 board
275x1
add shirt
315x2 didnt even touch 3 board
335x3 to 3 board
355x3-2 board, PR, very easy
http://www.youtube.com/watch?v=A09ZcJTYQQQ

close grip bench
155x6
185 2x6
pushdowns ss. with curls 4x12 each
db bench 2x30 seconds all out

[Coke]

Great day on the bench Lee.

[Keaffer14]

thanks Terry!

Squat Day
warm ups
barx10x3 sets
95x5
135x3
185x3
add suit bottoms
225x3
315x3
405x3-add knee wraps
455x3
505x3- PR, third one was a little below parallel, was easy too. have a vid just gotta get it uploaded

reverse hyper 4x10
leg extensions 4x12
side bends 4x15

[Kiff]

Well done on a massive squat PR

[Keaffer14]

thanks man, heres the video of the 505 squat from this week and the 500 from last week
http://www.youtube.com/watch?v=Gi2FfmPEIBY-505
http://www.youtube.com/watch?v=PbDft00ht4w-500

as you can see the 505 this week is deeper and no harder

[Coke]

Looking stellar man.

[Keaffer14]

Deadlift Day
warm ups
sumo pulls
135 3x5
225 2x3
275x3
315x3
365x5
add velocity suit bottoms/belt
405x4
445x3
475x3 PR
1n38rqtbqxM

SLDL 225 3x8 hook grip
pulldowns 5x12
standing abs 4x15

[Coke]

Superior lifting with those deads, doing great.

[Keaffer14]

Bench Day
warm ups
barx10x3 sets
95x5x2
135x3x2
185x3
225x1
add F6
315x3 3 board
355x3 3 board
375x2-1 board PR by 40 lbs and easy

floor press
up to 5 chains per sidex8
db extensions 4x12
pushdowns 4x15
hammer curls 4x20

[Keaffer14]

Deadlift Day
warm ups
sumo deadlift
135 3x5
225 3x5
315x3
add suit bottoms
365x3
405x1
straps up
445x2
475x2
G6APEkYoUz0

barbell rows 4x10
GHR 3x10
pulldowns 4x12
standing abs 4x15

[Coke]

Nice job, you train in a good facility too.

[Keaffer14]

thanks man, thats my old high school actually, just got a new rack too. when I'm at college im lucky enough to have another good powerlifting gym to train at

[Keaffer14]

Squat Day
warm ups
bar10x3
135x3x2
225x3
add suit bottoms
315x3
365x3
405x1-training wraps
455x1
straps up
500x1
555x1-easy, close to depth here, was smoked

reverse hyper 4x10
GHR 4x10
leg extensions 3x15
calves 3x25
abs 4x15

[Coke]

Major props on the big squats Lee.

[Keaffer14]

thanks terry

heres the video from the squat
rf46XGbp9Hc

Bench Day
warm ups
barx10x2 sets
95x5
135x3
175x3
205x1
225x1
3 board
255x1
add shirt
315x1-3 board
345x1-2 board
365x1-1 board
385x1-to chest, 30 lbs PR and easy

raw bench 4x8
pushdowns 4x15 ss. with curls 4x15
rear delts 4x12

[Keaffer14]

Deaflift Day
warm ups
135x5x3 sets
225x5
275x3
315x3
365x1
405x1
add suit bottoms
445x1
straps up
485x1
505x2 PR
gLwTOJYeAUs

speed pulls 335x1x5 sets
shrugs 4x12
leg curls 4x12
abs 4x15

[Keaffer14]

Upper Accessory Day

flies 4x15
kb extensions 4x15
lat pulldowns 3x12
barbell curls 5x15
rear delts ss.. with side delts 4x12 each
incline db press 3x12

[Coke]

Gradually getting stronger and putting on some size as well - doing great these days.

[Keaffer14]

Squat Day
worked up to 555x2 in full gear, 10 lbs PR. this moved ok, not as well as it should have. think i have to ditch the olympic shoes for heavy squats in full gear and just stick with chucks, the heal just trows me too far forward

reverse hyper 4x10
ghr 4x12
abs 4x15

[Keaffer14]

Bench Day
warm up
barx10x3
95x5
135x3
175x3
205x1
225x1
add shirtt and 3 board
295x1
2board
315x3
1.5 board
335x1
close grip: 3x8
extensions 4x15
curls/side raises/pushdowns 4x15 each

Deadlift Day
warm ups
135x5x3 set
225x3
275x3
315x1-add suit
365x1
405x1
455x3
aZra-eS-Y-k

block pulls (raw conventional)
up to 455x3
ssb box squats 155 3x8
reverse hyper/hanging leg raises 4x15 each

[Coke]

Exceptional with the big 3 movements dude!!

[Keaffer14]

squat day
warm ups
barx10x3 sets
95x5x3 sets
135x3x2 sets
225x3
add suit bottoms
315x3
365x3
add knee wrsp
405x1
455x1
straps up
505x1 (85%)
add reverse light bands
535x1
RGqa9Ag9cPg

GMs' 4x10
leg press 3x12
reverse hyper 3x12
roman chair sit ups 4x15

[Keaffer14]

Bench Day
warm ups
barx10
95x5
135x3
165x3
205x1
225x1
add shirt
295x1-3 board
335x2-2 board
365x1-1 board
405x1-1 board PR first time ive ever held 405 and it was easy

close grip raw 3 board
225 3x5
extensions 4x12
flies 3x20
curls 3x15

[Keaffer14]

Deadlift Day
warm ups
135x5x3 sets
225x3x2 sets
275x3
315x1
365x1
add suit
405x1
455x1
485x3
lVkpmJ77K90

conventional DL
225 3x8
close stance SSB box squat 155 3x8
GHR 3x10
abs 4x15
pullups 4x10

[Coke]

Way to beast with those squats bro.

[Keaffer14]

thanks coke

Bench Day
warm ups
barx10x2 sets
95x5x2 sets
135x3x2 sets
185x3
225x1
add shirt
295x1 3 board
315x1-1 board
365x1-touch
385x1-touch, PR
405x1x2 sets PR first time ive ever benchd 405 to the chest, and it was paused and smoked

DB bench 4x20
curls ss. with side raised 3x12
piushdowns 4x15


Deadlit Day
warm ups
135x5x3 sets
225x3
275x3
315x1
add suit
365x1
405x1
455x1
500x1
525x2 PR pretty easy too, will have a video soon

GHR 4x10
pulldowns 4x15
leg curls ss. with extensions 4x12 each
abs 4x15

[Keaffer14]

squat day
warm ups
barx8x2 sets
95x5
135x3
185x3
225x3
add suit bottoms
275x3
315x1
365x1
add knee wraps
405x1
455x1
straps up
505x1
535x1
add reverse average bands
565x1
Xxcb_Ep1m10

GCB Goodmornings 3x5
leg press 4x12
reverse hyper 4x10
leg raises 4x12, pulldowns 3x12

[Coke]

Awesome what you are doing guy, cannot give enough props.

[Keaffer14]

thanks coke, just tryin to get a little better each day

bench day
warm ups
barx10x2 sets
95x5
135x3
165x3
195x3
225x1
add 3 brd
255x2
285x2
305x2-PR

close grip 3x8
incline flies 3x20
extensions 4x12
curls 4x15

stayed outta the shirt today, kept it easy since ive been int he shirt for a while

[Keaffer14]

deadlift day
conventional pulls
warm ups
135x5x3 sets
225x3
275x3
315x3
add suit
365x1
405x1
455x1
515x1-easy
pdNXVeUhYo8

GHR 4x12
leg extensions 4x15
abs 4x12

[Coke]

The 515 deads were all too smooth, nice!!

[Keaffer14]

Squat Day
warm ups
bar8x2 sets
95x5
135x3
185x3
225x3
add suit bottoms
315x3
365x3
405x1-knee wraps
455x1
straps up
505x1
555x1
Dd6GB1yoM9A
585x1
UV3BvX7ygsM

Reverse hyper 4x15
pulldowns 4x12
abs 4x15

[Coke]

Squats are awesome Lee.

[Keaffer14]

thanks terry, just trying to keep on making progress and getting better

Bench Day
warm ups
barx10x2 sets
95x5
135x3
185x3
225x1
add shirt
295x3-3 board
345x1-2 board
365x1-1 board
385x1-1 board

floor press 4x20
side raises 4x15
pushdowns 4x15

[Keaffer14]

Deadlift Day
warm ups
135x5x3 sets
185x3
225x3
275x1
315x1
add suit
365x1
405x1
455x1
500x1
540x2 PR
JYwhunAAAcc

front squats 4x5
GHR 4x12
curls 4x12
standing abs 4x15

[Keaffer14]

Squat Day
warm up
barx8x3 sets
add 2 sets schainsx3
95+chainsx2
135+chainsx2
185+chainsx2
add loose briefs
225+chainsx2
275+chainsx2
315+chains 6x2
last set with 315
u1zADpW2MS4

wide sumo pulls 225 3x8
leg curls 3x15
abs 4x15

[Coke]

You are doing nice work bro!!