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Tom the Rhino
12-08-2011, 02:01 PM
Going to start with todays Leg session

Squats

Body weight x 10 x 2
135 x 10
225 x 5
250 x 5
275 x 5
300 x 5
325 x 2
325 x 1
Wanted to do two doubles but I also was focusing on getting deep. I kinda buried that last 325 too deep and had a frozen fight there for a moment. You know, where all momentum stops and you are stuck at 90 and can't go up....lol I muscled it up because ill be dammed if I am going to bail on 325 Lmao.

Hamstring curls
50 x 15
75 x 15
100 x 10
125 x 5 x 2

Standing calve raises
405 x 15 x 4

Leg extensions
100 x 10
150 x 10
200 x 10
250 x 10
300 x 5 x 2

Tom the Rhino
12-12-2011, 04:38 PM
Standing strict shoulder press
Bar x 15 x 2
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5
165 x 4
175 x 3

Push press
185 x 4
195 x 3
205 x 1 x 2
215 x failed. Close but no lockout....

Dumbell shrugs
130 x 15 x 3

Barbell shrugs
335 x 10
385 x 10
425 x 10
475 x 5

Shoulder strength is comming back :)

Tom the Rhino
12-12-2011, 04:39 PM
pulls from 17 inches

245 x 5 x 4

335 x 5

385 x 1

425 x 1

450 x 1

475 x 1 x 2

Not feeling it today. Had a shitty nights sleep and no energy this morning.....

Tom the Rhino
12-13-2011, 04:57 PM
bench
Wide grip flat
Bar x 10
95 x 10
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
265 x 3 (5 lb pr)

Dumbell fly
35 x 10 x 3

Close grip flat
135 x 5
155 x 5
175 x 5
195 x 5
215 x 3 (over all pr. 10 lbs more and two reps more lol)

Tom the Rhino
12-15-2011, 01:21 PM
Band Pull ups from 2nd peg
X 5 x 4

Pendlay rows
135 x 10
155 x 10
175 x 8
195 x 6
215 x 5
235 x 4

Tbar rows
90 x 10
135 x 10
180 x 10
200 x 10
225 x 8
250 x 8

Dumbell curlzzzzzzzzzzzzzzzzzzz

35 x 10 x 5

Tom the Rhino
12-16-2011, 11:06 AM
Squats

Body weight x 10 x 2
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
340 x 2 x 2
365 x 1 x 2

Hamstring curls
50 x 20
75 x 15
100 x 10
125 x 5

Standing calves raises
455 x 10 x 4

Leg extensions

100 x 10
150 x 10
200 x 10
250 x 10

JSully
12-16-2011, 11:42 AM
terrible log name. You're either incredibly egotistical or incredibly down on yourself. You need to spend more time in the middle.

With that said, I didn't even know you started this, lol..


I think your push presses are stronger. I think it's technique issue. Are you letting the bar rest on your front delts while you unrack, dip & drive? You don't want to begin the pp with your arms. You need to dip down like you're going to jump, then explode up and allow the weight to leave your shoulders, then use your arms/shoulders to press it out.

Pick 1 shrug exercise. There's no need to do 8 sets of shrugs, that's almost as many sets as working sets for your overhead pressing combined. oly lifts > shrug exercises. I've done shrugs with 600lbs, but 135lb hip snatches made my traps hurt worse.

Flyes are useless for strength.

lol @ your constant usage of leg curls and extensions. How many times have we had this discussion?


BTW, did you read the 531 book? I think it would do you well to have a structured program.

JSully
12-16-2011, 11:43 AM
oh, and if you don't use your dip attachment, could I borrow it plz? :)

Tom the Rhino
12-19-2011, 10:34 AM
Strict standing military press

Bar x 10
95 x 10
135 x 5
155 x 5
175 x 4

Push press

185 x 3
195 x 2

Dumbell shrugs
130 x 15 x 4

Barbell shrugs
315 x 10
365 x 10
405 x 5
455 x 5

Tom the Rhino
12-19-2011, 10:36 AM
531 - boring but big /week 1/ day one / dead lift
All % are based on a 1rm of 500 @ 90%

Warm up

40% 180 x 5
50% 225 x 5
60% 270 x 5

Working sets

65% 295 x 5
75% 340 x 5
85% 385 x 5

Assistance sets

50% 225 x 10 x 5

Chins body weight x 2 x 5

Tendonitis flared up bad on the chins and ran through the whole workout but I got through. Even though I didn't lift as much as I normally do this workout program kicked my ass. Lol it looks like I found my new training program for a while.

JSully
12-19-2011, 10:38 AM
I dig it

Tom the Rhino
12-20-2011, 10:44 AM
All % are based on a max of 300 @ 90 % for a adjusted max of 270.

Wide grip flat bench

Warm up

40% 110 x 5
50% 125 x 5
60% 150 x 5

Working sets

65% 175 x 5
75% 205 x 5
85% 230 x 9 had a tenth in me but bitched out and didn't for it. Doh......

Assistance work

Close grip flat bench

135 x 10 x 5

Aux assistance work

Decline crunches x 10 x 5

Tom the Rhino
12-22-2011, 10:58 AM
all percentages are based on a 1rm of 405 @ 90% for a new adjusted 1rm of 365


main lift - squat

warm up

40% = 145 x 5
50% = 170 x 5
60% = 200 x 5

working sets

65% = 235 x 5
75% = 270 x 5
85% = 310 x 9

assistance work

squat @ 50% = 170 x 10 for 5 sets

Hamstring curls @ 60lbs x 10 for 5 sets

JSully
12-23-2011, 11:16 AM
lazy..

RDL > ham curl and can go faster too

Tom the Rhino
12-28-2011, 12:09 PM
All % are based off a 1rm of 200 @ 90% for adjusted 1rm of 180

Main lift - standing military press

Warm up

40% = 70 x 5 50% = 85 x 5 60% = 100 x 5

Working sets

65% = 115 x 5 75% = 135 x 5 85% = 155 x 7

Assistance work

Standing military press 50% = 85 x 10 for 5 sets

Dumbell shrugs 135 x 10 for 5 sets

Chin ups Body weight x 3 x 5

Tom the Rhino
12-28-2011, 12:10 PM
week 2 day 1 - dead lift.

All % are based off a 1rm of 500 @ 90% for a adjusted 1rm of 450

Warm up sets

40% = 180 x 5 50% = 225 x 5 60% = 270 x 5

Working sets

70% = 315 x 3 80% = 360 x 3 90% = 405 x 7

Assistance work

Chins @ body weight x 3 x 10 sets

Tom the Rhino
12-28-2011, 12:11 PM
All % are based off a 1rm of 300 @ 90% for a new adjusted 1rm of 270

Main lift- flat bench

Warm up sets

40% = 110 x 5 50% = 135 x 5 60% = 160 x 5

Working sets

70% = 190 x 3 80% = 215 x 3 90% = 245 x 7

Assistance work

Wide grip flat bench

50% = 135 x 10 x 5 sets

Chins @ body weight x 2 x 5 sets

JSully
01-09-2012, 07:26 AM
bump

Tom the Rhino
01-13-2012, 12:08 PM
was sick for a week so I reset week 2

warmup sets

180 x 5

225 x 5

270 x 5


working sets

315 x 3

360 x 3

405 x 7


assistance work

deads

225 x 10 x 3

chin ups

bw x 2 for 10 sets

Tom the Rhino
01-13-2012, 12:11 PM
warmup

110 x 5

135 x 5

160 x 5


working sets

190 x 3

215 x 3

245 x 8


assistance

bench

135 x 10 x 5 sets

chin ups

bw x 3 x 5 sets

Tom the Rhino
01-13-2012, 12:14 PM
warm up sets

bw x 5 x 2

145 x 5

185 x 5

220 x 5


working sets

255 x 3

290 x 3

330 x 8


assistance work

body weight chins

x 4 x 5 sets

Tom the Rhino
01-13-2012, 12:16 PM
warm up sets

70 x 5

90 x 5

110 x 5


working sets

125 x 3

145 x 3

160 x 6

assistance work

military press

95 x 10 x 5 sets

Tom the Rhino
01-13-2012, 12:20 PM
warm up sets

180 x 5

225 x 5

270 x 5


working sets

340 x 5

385 x 3

430 x 5

assistance work

135 x 10 for 5 sets

chin ups

x 3 for 5 sets

Tom the Rhino
01-13-2012, 12:22 PM
warm up

110 x 5

135 x 5

160 x 5

working sets

205 x 5

230 x 3

255 x 6

assistance work

135 x 10 x 5 sets

chin ups
x 2 x 10 sets

Tom the Rhino
01-13-2012, 12:25 PM
warm up

145 x 5

185 x 5

220 x 5

working sets

275 x 5

310 x 3

345 x 5

assistance work

squat

145 x 10 x 2

chins

x 2 x 10 sets

Tom the Rhino
01-13-2012, 12:27 PM
warm up

bar x 10

70 x 5

90 x 5

110 x 5

working sets

135 x 5

155 x 3

170 x 5

assistance work

military press

95 x 10 x 5 sets

chins x 3 x 5 sets

Tom the Rhino
01-16-2012, 12:59 PM
531 week 4 day 1 deload - dead lift
dead lift

185 x 5
225 x 5
275 x 5

assistance

dead lift

225 x 10 for 5 sets

chin ups
x 2 x 10


pendlay rows

135 x 10 for 5 sets

JSully
01-16-2012, 04:03 PM
millies looked good last week. I can't wait for a deload, only.................. 4.5 more weeks, fml

Tom the Rhino
01-19-2012, 02:05 PM
110 x 5
135 x 5
160 x 5

assistance

bench

135 x 10 for 5 sets

chin ups
x 2 for 8 sets

crunches
x 10 for 5 sets

Tom the Rhino
01-19-2012, 02:07 PM
145 x 5
185 x 5
225 x 5

assistance work

squat
185 x 10 for 5 sets

chins x 2 for 15 sets

weighted crunches

45lb plate x 10 for 5 sets

Tom the Rhino
01-23-2012, 01:34 PM
military press

bar x 10
75 x 5
95 x 5
115 x 5

105 x 10 for 5 sets

High pulls

175 x 5 for 10 sets


chin ups
x 2 for 7 sets

Tom the Rhino
01-23-2012, 01:40 PM
dead lift

warm up

185 x 5

230 x 5

275 x 5


working sets

300 x 5

345 x 5

395 x 9


assistance work

chin ups x 2 for 10 sets

ab wheel x 13 for 5 sets

tbar rows 150 x 10 for 5 sets

Tom the Rhino
01-24-2012, 11:51 AM
warm up sets

110 x 5
140 x 5
165 x 5

working sets

180 x 5
205 x 5
235 x 10 alsmost had 11 but hit a wall right before the transition to lockout. Im happy with 10

assistance work

chin ups x 2 for 6 sets just didnt have it in me this morning

close grip flat bench
135 x 10 for 5 sets

ab wheel x 15 for 4 sets

Tom the Rhino
01-26-2012, 02:01 PM
warmup sets

150 x 5
190 x 5
225 x 5

working sets

245 x 5
280 x 5
320 x 10

assistance work

chins x 2 for 10 sets

hamstring curls (shut it Sully)

75 x 12 for 5 sets

ab wheel x 12 for 5 sets

Tom the Rhino
01-27-2012, 11:18 AM
warmup

75 x 5
95 x 5
110 x 5


working sets

120 x 5
140 x 5
155 x 8


assistance work

chins x 2 for 10 sets

high pulls @ 155 x 5 for 5 sets

dumbell curls @ 35 x 12 for 5 sets.

hoping the db curls will help build up the bicep and keep the flareups down

JSully
01-27-2012, 12:06 PM
why did you quit doing the 5 sets of 10 BBB workout?

Tom the Rhino
01-27-2012, 02:53 PM
why did you quit doing the 5 sets of 10 BBB workout?

just following this route for assistance work. I need to focus on assistance stuff but 5 x 10 on every assitance is burning me out.

Tom the Rhino
01-27-2012, 02:54 PM
I pick and choose now. lol as long as I get the main lift in

Tom the Rhino
01-30-2012, 01:26 PM
warm up sets

185 x 5
230 x 5
275 x 5

working sets

320 x 5
370 x 5
415 x 8


Romanian dead lifts

185 x 10 for 5 sets


chin ups x 2 for 10 sets

dumbell curls @ 35 x 12 for 5 sets

Tom the Rhino
01-31-2012, 11:12 AM
warmup

110 x 5
140 x 5
165 x 5

working sets

195 x 3
220 x 3
250 x 6

assistance work

close grip @ 135 x 10 for 5 sets

ab wheel x 15 for 4 sets

chins x 2 for 5 sets

Tom the Rhino
02-02-2012, 04:22 PM
warmup

150x5

190x5

225x5

working sets

265x3

300x3

340x9

assistance work

squat 185 x 10 ....was going to do 4 more sets but after that 340 for 9? fuck that shit....

ab wheel x 15 for 4 sets

chins x 2 for 10 sets

Tom the Rhino
02-03-2012, 12:34 PM
warm up

75 x 5

95 x 5

110 x 5

working sets

130 x 3

150 x 3

165 x 5
not happy at all with this......


assistance work

110 x 10 for 5 sets

chin ups x 2 for 10 sets

high pulls at 150 x 10 for 5 sets

Tom the Rhino
02-06-2012, 12:46 PM
warm up

110 x 5
140 x 5
165 x 5

working sets

205 x 5
235 x 3
260 x 5

assistamce work

chins x 2 for 5 sets

bench @ 150 x 10 for 5 sets

Tom the Rhino
02-07-2012, 12:54 PM
warm up

185 x 5
230 x 5
275 x 5

working sets

345 x 5
390 x 5
440 x 5

assistance work

chins x 2 x 6

pendlay rows @ 185 x 5 for 5 sets

JSully
02-07-2012, 01:22 PM
chins errday... wha whaaa

Tom the Rhino
03-01-2012, 04:34 PM
warm up

185 x 5
230 x 5
275 x 5

working sets

300 x 5
345 x 6 (oops got carried away because they were so fast lol)
395 x 10 (this felt way hard but then again I am sick)

energy is still low from this cold

chins x 1 for 10 sets

Tbar rows
@ 180 x 10 for 5 sets

Dumbell curls @ 35 x 10 for 5 sets


http://www.youtube.com/watch?v=skZkkKyYZp0&feature=youtube_gdata_player

as Jake would say "look at him swaying like the ocean"

ears plugged up and equalibrium is way off....but its funny :)

Tom the Rhino
03-01-2012, 04:48 PM
warm up sets

110 x 5
140 x 5
165 x 5


working sets

180 x 5
205 x 5
235 x 11

chins 1 fo 10 sets

close grip bench

135 x 10 for 5 sets

https://www.youtube.com/watch?v=t0KEKIsq8KU&feature=youtube_gdata_player

Tom the Rhino
03-01-2012, 04:56 PM
warm up sets

150 x 5
180 x 5
225 x 5

working sets

245 x 5
280 x 5
315 x 11


chins 1 for 15 sets

ab wheel x 10 for 5 sets

https://www.youtube.com/watch?v=OhLIoT_jKlk&feature=youtube_gdata_player

JSully
03-01-2012, 09:25 PM
those last 5 were all GMs.. lol..

when you're at the bottom, push your knees out and you'll get a better pop out of the hole. keep your chest up and stay on your heels.

Tom the Rhino
03-02-2012, 12:10 PM
those last 5 were all GMs.. lol..

when you're at the bottom, push your knees out and you'll get a better pop out of the hole. keep your chest up and stay on your heels.
yeah I was getting tired...lol

Tom the Rhino
03-02-2012, 12:17 PM
warm up sets

75 x 5
95 x 5
110 x 5

working sets

120 x 5
140 x 5
155 x 9....almost had a 10th but just ran out of gas...


assistance

military press
115 x 5 for 6 sets

dumbell shrugs
135 x 15 for 4 sets

dumbell curls
35 x 10 for 4 sets

https://www.youtube.com/watch?v=VfEMa8a42IM&feature=youtube_gdata_player

Tom the Rhino
03-06-2012, 01:10 PM
warm up sets

185 x 5
230 x 5
275 x 5


working sets

320 x 3
370 x 3
415 x 8

chins x 2 for ten sets

pendlay rows @ 185 x 5 for ten sets

dumbell curls @ 35 x 10 for 5 sets

https://www.youtube.com/watch?v=ifwajzi13y4&feature=youtube_gdata_player

Tom the Rhino
03-06-2012, 01:12 PM
warm up sets

110 x 5
140 x 5
165 x 5

working sets

195 x 3
225 x 3
250 x 7

assistance

wide grip @ 165 x 10 for 5 sets

ab wheel x 15 for 4 sets

chins x 2 for 5 sets

https://www.youtube.com/watch?v=0yYufPAheyw&feature=youtube_gdata_player

Tom the Rhino
03-08-2012, 12:24 PM
warm up sets

155 x 5
195 x 5
225 x 5

working sets

265 x 5
300 x 5
340 x 9 thought about going for a 10th rep and had the gas in the tank but my core was fatigued and my form started to break....


assiatance

chins x 3 for 7 sets ... I wanted 10 sets but I just wasnt feeling it

Hanging leg lifts

1 rep for 10....did these slow and controlled but they feel awkward as hell so I switched to....

ab wheel x 10 for 5 sets :)

https://www.youtube.com/watch?v=5NYRgnLQcCQ&feature=youtube_gdata_player

Tom the Rhino
03-09-2012, 02:49 PM
warm up sets

75 x 5
95 x 5
110 x 5

working sets

130 x 3
150 x 3
185 x 2 ? I loaded the bar wrong. This was supposed to be 165.... no wonder it felt heavy....
165 x 8

assistance

military press
95 x 10 for 5 sets

high pulls @ 135 x 5 for 10 sets

https://www.youtube.com/watch?v=gT9Eo9WSVwQ&feature=youtube_gdata_player

https://www.youtube.com/watch?v=WrinFIHE4m8&feature=youtube_gdata_player

Tom the Rhino
03-12-2012, 12:46 PM
warm up sets

185 x 5
225 x 5
275 x 5

working sets

345 x 3
405 x 3
445 x 5

assistance

ab wheel x 15 for 4 sets

tbar rows @ 180 x 10 for 5 sets

dumbell curls @ 35 x 10 for 5 sets

https://www.youtube.com/watch?v=PQTDwfBsvsM&feature=youtube_gdata_player

Tom the Rhino
03-12-2012, 12:59 PM
warm up sets

115 x 5
145 x 5
165 x 5

working sets

205 x 3
235 x 3
260 x 6

assistance

chins x 2 for 5 sets

flat bench wide grip

185 x 10 for 5 sets

https://www.youtube.com/watch?v=Th2nDYOwKOQ&feature=youtube_gdata_player

Tom the Rhino
03-15-2012, 03:11 PM
warm up sets

155 x 5
195 x 5
225 x 5

working sets

285 x 3
315 x 3
355 x 8

assistance

chins x 3 for 10 sets

ab wheel
x 15 for 4 sets

https://www.youtube.com/watch?v=fl9I5kkwnWI&feature=youtube_gdata_player

Tom the Rhino
03-16-2012, 05:44 PM
warm up

75 x 5
95 x 5
115 x 5

working sets

135 x 3
155 x 3
175 x 6

assistance

155lb high pulls x 5 for 8 sets

dumbell curls @ 35lb x 10 for 4 sets

Tom the Rhino
04-04-2012, 12:38 PM
Monday, March 26, 2012

531 cycle 3 week 1 day 1 bench

Warm up sets

110 x 6
140 x 5
170 x 5


Working sets

180 x 5
210 x 5
240 x 13

Assistance work

Skull crushers
@ 60 x 10 for 5 sets

Flat bench
@ 150 x 10 for 5 sets

Totally trashed from the games this weekend but I got a pr and that's awesomesauce!

Tom the Rhino
04-04-2012, 12:39 PM
Wednesday, March 28, 2012

531 cycle 3 week 1 day 2 dead lift

Warm up
195 x 5
235 x 5
285 x 5

Working sets
315 x 5
355 x 5
405 x 10

Assistance work
Pendlay rows @ 185 x 5 for 10 sets

Ez bar curls @ 70 x 10 for 5 sets

Tom the Rhino
04-04-2012, 12:39 PM
Thursday, March 29, 2012

531 cycle 3 week 1 day 3 military press

Warm up
75 x 5
95 x 5
115 x 5

Working sets
125 x 5
145 x 5
160 x 11

Assistance
Military press @ 115 x 10 for 5 sets

Tom the Rhino
04-04-2012, 12:40 PM
Friday, March 30, 2012

531 cycle 3 week 1 day 4 squats

Warm up sets
155 x 5
190 x 5
230 x 5

Working sets
250 x 5
290 x 5
325 x 12

Assistance

Chin ups x 2 for 10 sets

Standing calf raises @ 325 x 15 for 4 sets

Tom the Rhino
04-04-2012, 12:40 PM
Sunday, April 1, 2012

531 cycle 3 week 2 day 1 dead lift

Warm up sets

195 x 5
235 x 5
285 x 5

Working sets

335 x 3
375 x 3
425 x 9

Assistance

Tbar rows @ 205 lbs x 10 for 5 sets

Ab wheel x 15 for 4 sets

Tom the Rhino
04-04-2012, 12:41 PM
Tuesday, April 3, 2012

531 cycle 3 week 2 day 2 bench

Warm up
115 x 5
145 x 5
175 x 5

Working sets
195 x 3
225 x 3
250 x 11


Assistance work
Flat bench wide grip
@160 x 10 for 5 sets

Finpecia
04-04-2012, 01:09 PM
how do you do sir?

Tom the Rhino
04-05-2012, 01:00 PM
Thursday, April 5, 2012531 cycle 3 week 2 day 3 squat
Warmup cardio 10 min on the new elyptical (sp?)

Warm up sets

155 x 5
195 x 5
235 x 5

Working sets

275 x 3
315 x 3
345 x 11

Assistance

Chins x 3 for 10 sets

Standing calf raises @ 405 x 10 for 5 sets


https://www.youtube.com/watch?v=V3jBIDmoslc&feature=youtube_gdata_player

Tom the Rhino
04-06-2012, 12:15 PM
Friday, April 6, 2012531 cycle 3 week 2 day 4 military press.
Warm up sets

75 x 5
105 x 5 (oops lol 5 am bar load = fail)
115 x 5

Working sets

135 x 3
150 x 3
170 x 9 almost had 10 but my head was out of it...

Assistance work

High pulls @ 185 x 5 for 10 sets

Military press @ 115 x 10 for 5 sets

https://www.youtube.com/watch?v=oieX77ibalQ&feature=youtube_gdata_player

Tom the Rhino
04-09-2012, 02:50 PM
Sunday, April 8, 2012531 cycle 3 week 3 day 1 dead lift
Warm up sets

195 x 5
235 x 5
285 x 5

Working sets

355 x 3
405 x 3
455 x 6

Assistance work

Chins x 2 for 10 sets

Ab wheel x 15 for 4 sets
https://www.youtube.com/watch?v=2_D19xdWbQA&feature=youtube_gdata_player

Tom the Rhino
04-09-2012, 02:51 PM
Monday, April 9, 2012531 cycle 3 week 3 day 2 bench
Warm up sets

115 x 5
145 x 5
175 x 5

Working sets

210 x 3
245 x 3
265 x 9

Assistance work

Really wide grip bench @ 175 x 10 for 5 sets

Skull crushers @ 70 x 10 for 5 sets
https://www.youtube.com/watch?v=ykHFk7LiFrc&feature=youtube_gdata_player

K Y L E
04-09-2012, 03:56 PM
impressive lifts tom keep it up

Tom the Rhino
04-09-2012, 04:16 PM
impressive lifts tom keep it up

Thanks guy.

Tom the Rhino
04-12-2012, 01:23 PM
Thursday, April 12, 2012531 cycle 3 week 3 day 3 squat
Warm up sets

155 x 5
195 x 5
235 x 5

Working sets

295 x 3
325 x 3
365 x 8

Assistance work

Chins x 2 for 5 sets

Pull ups x 2 for 5 sets

Standing calf raises @ 405 x 10 for 5 sets

Ab wheel x 10 for 5 sets


https://www.youtube.com/watch?v=QjrOhXQJyW0&feature=youtube_gdata_player

Tom the Rhino
04-13-2012, 12:31 PM
Friday, April 13, 2012531 cycle 3 week 3 day 4 military press
Warm up sets

75 x 5
95 x 5
115 x 5

Working sets

145 x 3
165 x 3
185 x 6 pr.

Push press 225 x 1 pr.

Assistance work

High pulls @ 225 x 5 for 2 sets

High pulls @ 185 x 5 for 5 sets

Military press @ 135 x 5 for 10 sets


https://www.youtube.com/watch?v=B0FN2vAUrcI&feature=youtube_gdata_player



https://www.youtube.com/watch?v=rSirm3y9NAM&feature=youtube_gdata_player

Tom the Rhino
04-17-2012, 02:58 PM
Sunday, April 15, 2012531 cycle 4 week 1 day 1 dead lift
Warm up sets

195 x 5
245 x 5
295 x 5

Working sets

325 x 5
375 x 5
425 x 10

Assistance work

Pendlay rows @ 225 x 5 for 5 sets

Chin ups x 2 for 5 sets

Tbar rows @ 225 x 5 for 5 sets

EZ bar curls @ 80 x 10 for 5 sets
https://www.youtube.com/watch?v=hosyyOzytw4&feature=youtube_gdata_player

Tom the Rhino
04-17-2012, 02:59 PM
Monday, April 16, 2012531 cycle 4 week 1 day 2 bench press
Warm up sets

115 x 5
145 x 5
175 x 5

Working sets

195 x 5
225 x 5
245 x 12

Assistance work

Flat bench @ 225 x 5 for 5 sets

Skull crushers @ 75 x 10 for 5 sets

Ab wheel x 10 for 5 sets
https://www.youtube.com/watch?v=koJRMdb4AC0&feature=youtube_gdata_player