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danki
12-15-2011, 10:33 PM
So I saw that Jim Wendler released a new version of 5/3/1 and with the holidays and work ive been looking for something simpler and shorter for my training so I decided to finally give it a shot.

I usually am not one for set programs so im probably going to stray a bit on the accessory work, but i'll try to keep it as close to the 5/3/1 principles as possible.

One of the biggest differences is that I'll probably be using some machines and isolation work for assistance work. I haven't done much of this and have done a ton of volume on compound free weight movements lately, so I think it will be a nice change of pace.

As far as goals, im trying to put a little bit more mass on, with focus on arms and shoulders and work on some weaknesses.

danki
12-15-2011, 10:39 PM
12/15 "press day"

1)Press "training max = 155" [a little heavy, will reduce this to 145 for the first cycle]
100x5
115x5
130x5 [was only able to get 5 here, and it was a grind, so i'll reduce my training max a bit]

2)
DB Row
85x3x10

HS pulldown
160? x3x10

3a)Seated DB shoulder press
40x10
50x10
50x10
40x10

3b)Lateral raise
20x10
25x10
25x10
20x10

4a)Hammer curls
20sx10
30x10
30x10

4b)Tricep ext.
20x10
30x10
30x10

5)Tricep pressdowns
40x20

danki
12-16-2011, 10:14 PM
12/16 "squat day"
Training max 330
1)squat
190x5
225x5
255x8

2a)1-leg hip raise
4x10
2b)leg curls (seated and laying)
2x10 ea

3)leg ext
5x10

4)calves 5x10 (standing/seated)

dechrist
12-17-2011, 08:06 AM
5/3/1 is my favorite routine. looking good man.

danki
12-18-2011, 09:34 PM
12/18 "Bench day"

1)Bench CG (training max = 230)
155x5
175x5
195x8

2)CG press (sorta JM press but extended toward my feet more) Next week i'll do a normal JM press
135 x 5 x 10

3a)DB power clean L raise (sorta like an upright rown combined with an L raise. Hits upper back and shoulders good)
30 x 4 x 10

3b)Lat pulldown
105-150 x 4 x10

4a)Hammer curl 30lbs x 8/side
4b)Spider curl 25lbs x 14 reps

5)Tricep pressdowns 40 x 25

danki
12-20-2011, 10:54 PM
12/20 "Deadlift"

1)Deadlift (Training max = 375)
245x5
285x5
315x9

2a)Kroc Row
90x15 [no straps]
90x15
110x15 [straps]
110x15

2b)RDL
145x10
145x10
185x10
185x10

3)Leg ext (dont remember the weights for the numbers on each plate, but I remember the number of plates)
8plates x 10
10x10
12x10
8 x 12 slow

4)Lying leg curl
75 x 3 x 10

5)Seated calf raise
45lbs x 18 slow with pause at top and bottom.

danki
12-22-2011, 09:11 PM
12/22 "Press day"

1)Press
110x3
125x3
140x4

2)Seated DB press
60x8
65x8
65x6
50x10
50x10

3a)Pullup (top focus explosive)
BW x 5
15x5
30x5
30x5
BWx6
BWx6

3b)DB row
65 x 3 x 8

4)Troponin Tricep ext
4x8

5)DB hammer curls
30lbs x 6 x 5 (short rest)

danki
12-23-2011, 09:44 PM
12/23 "squat day"

1)squat
210x3
240x3
275x5 [pretty easy]

2)Front squat
135x3x6
Hack squat
plate x 8
plate+45 x 8

3a)Seated leg curl
3x6 [slow eccentric]
3b)1-leg hip raises
3x10

4)Leg ext (triple drop set)
12-10-8

danki
12-26-2011, 10:02 PM
12/25 Bench day

1)bench
160x3
185x3
207x5

2a)JM press (95-155)
10,8,6,4
2b)assisted pullup
4x10

3a)hammer curl 35s) 4x10
3b)Tate press 35-40 4x10

danki
12-28-2011, 12:01 AM
12/27 "deadlift"

1)deadlift
260x3
300x3
335x9

2a)lying leg curl 4x6
2b)band rdl 4x10

3)leg ext 4x10

4)1-leg hip ext 2x20
5)leg press drop set 15-15-15

danki
12-29-2011, 10:14 PM
12/29 "press day"

1)press
115x5
130x3
145x3

2)DB press
50-60 10,8,6
Bar press
95x8, 105x6

3)shrug
Up to 335x5
235x15
4a)DB highpull (25-35) 4x10
4b)DB row (60-80) 4x10

danki
12-30-2011, 11:43 PM
12/30 squat day

1)squat
225x5
255x3
285x3

2a) BB RFESS
3x5 (115-155)

2b) hack squat
4x10 ~2 plates per side

3) 1-leg eccentric leg curls
3x5 (50-80)

4)1-leg hip ext
1x20

danki
01-01-2012, 10:31 PM
1/1 "Bench Day"

1)Bench
170x5
195x3
220x3

2a)HS pulldown 4x10
2b)CG bench
135,155,175,185 10,10,10,8

3a)HS row 3x10
2b)cable tricep kickback 3x8

danki
01-03-2012, 09:11 AM
1/2 "Deadlift Day"

1)Deadlift
280x5
320x3
360x3

2a)Band RDL
4x10
2b)Leg press "feet really low"

3)1-leg hip ext 2x10
4)Glute-ham tri set
pulltrhough, glute bridge, rev. hyper.

danki
01-08-2012, 11:25 PM
Start second cycle

1/8 Press day

1) press
100x5
115x5
130x6

2a)DB row 3x10 80-110
1x20 (55lbs) w/thick grip

2b)press 4x10 95-105

3)overhead cable ext 2x10
4)bb curl 2x10

5)shoulder raise drop set (27.5,22.5,15) 30 total reps

danki
01-10-2012, 10:49 PM
1/11 deadlift

1)deadlift
255x5
290x5
330x9

2)ball single leg eccentric leg curls
3x3

3)box squat wide
185-245 4x10

4a)abs 4x10
4b)leg ext 4x20-40

danki
01-12-2012, 10:04 PM
1/12 bench

1)bench
155x5
180x5
205x7

2a)pullup 4x8-10 (held 40-50lb DB for first two reps, then released)
2b)bench +short red band 4x8-10 (115,135,135,125)

3)tricep press down 2x 10,15
4)shrugs up to 315x6
DB row 50x30

danki
01-13-2012, 10:32 PM
1/13 squat

1)squat
200x5
230x5
265x9

2)short stance split squat
4x8 30-70lbs

3)leg press 2x15

4)leg curl 80lbs 15-5-5-5 (rest pause)
5)leg ext 70lbs 25-10-10 (rest pause)

danki
01-17-2012, 11:31 PM
1/15

1)press
110x3
125x3
140x4

2a)press 4x6-8 (100-115)
2b)DB row 4x12-20 (50-70)

3)tricep
4bicep
5)shoulder raise

danki
01-17-2012, 11:34 PM
1/17

1)deadlift
275x3
315x3
355x6

2a)1-leg (split stance) rdl 4x10
2b)hack squaT 4x10

3)seated leg curl 12,10,8,30
4)leg ext 3x10
5)DB row (high) 40x30

danki
01-20-2012, 09:51 PM
Forgot to write down the bench days workout. I think I did 215x6 reps and on band bench press I got up to 165x6.

Next time go with 95lbs on band press for higher reps.


1/20 "split squat"

1)Split squat w/ pause
115x3
135x3
155x6

2a)Leg curl 4 sets
2b)leg press feet high 4 sets

3)Goblet squat with band around knees 2 x10

danki
01-22-2012, 09:18 PM
1/22 "press day"

1)Press
115x5
130x3
150x2

2a)High incline db bench
50x12
60x10
70x8
60x10
45x15

2b)Pulldowns
120x12
150x10
pullupx8
150x10
105x18

3)Tricep pressdowns 4x12
4a)Shoulder raise 3x12
4b)bottom partial press 3x12

danki
01-24-2012, 10:09 PM
1/24 Deadlift

1)Deadlift
290x5
330x3
370x3

2)Deadstop RDL
4x6-10 (up to 255)

3)plyo stepups / skater squats
4x40-60sec

danki
01-26-2012, 09:34 PM
1/26 "bench"

1)Bench
180x5
205x3
230x3

2)DB row
up to 110x5 (need straps to go higher)

3)Circuit 4 rounds
-Bench 135 x 10
-Pullup x 8-10
-Standing 1-arm band press x 10/side
-Farmer's walk 80's x 100'

danki
01-29-2012, 08:29 PM
RECOVERY WEEK

1/29 Press

1)Press
65x5
85x5
95x5

2)DB row
70x10
80x10
90x10

3)circuit
-Push press (125) x 5,4,3
-Pushup x 20,15,10

4)Tricep pressdown 2x20
5)Scarecrow 2x20

danki
01-31-2012, 09:23 PM
1/31 Deadlift

1)deadlift
185x5
205x5
225x5

2a)RFESS (50s) 3x10
2b)Jump squat 3x15

3)Hang power clean (135) 3x5
4)Face pull 3x10

5)DB swing (65) 3x10

danki
02-02-2012, 09:55 PM
2/2 "pullup"

1)pullup
BWx5
+8x5
+15x5

2)DB bench
(55)3x15

3a)DB row
(95) 3x5

3b)BW row
20,15,10

4)Tricep pressdown 3x10-12

danki
02-03-2012, 09:34 PM
2/3 "split squat"

1)RFESS
105x5
125x5
145x5

2)DB swing
60x10
70x10
75x10

3a)Leg ext 3x20
3b)rollouts 3x5

4a)leg curl 3x10
4b)crunch 3x10

danki
02-05-2012, 08:27 PM
Start 3rd cycle

2/5 "Press"

1)Press
105x5
120x5
135x5

2)Push press (slow negatives)
135 3x5

3)Muscle clean (95) 4x10

4)Tricep pressdowns 3x10-15

5)DB row (65) as many reps in 2 minutes [30 ea arm]

danki
02-07-2012, 09:28 PM
2/7 "deadlift"

1)deadlift
260x5
305x5
345x8

2)DB swing (90) 4x6

3a)Jump squat or BW squat (20lb vest) 3x5-15
3b)RFESS (20lb vest + 80) 3x10

danki
02-09-2012, 09:52 PM
2/9 "pullup"

1)pullup
BWx5
+8x5
+15x9

2)DB bench
(65-75)4x8-10

3)Circuit

Hang power clean (155) x 3 reps
DB Row (75) x 7 reps
---------------------------------
As many rounds as possible in 10min [7 rounds]

4)Tricep pressdown 4x10-12

danki
02-11-2012, 03:29 PM
2/11 split squat

1)RFESS
115x5
135x5
155x8

2)swing. 3x10-15

3a) leg ext. 3x10-15
3b) high leg press 3x10-15

4)abs

danki
02-12-2012, 10:29 PM
2/12 "press"

1)Press
115x3
135x3
145x3

2)Push press (slow negatives)
155 x 3x3

3)Muscle clean
115x8
125x8
135x8
135x8

4a)Lat pulldown 4x12
4b)Cable press 4x12

danki
02-14-2012, 09:55 PM
2/14 "deadlift"

1)deadlift
285x3
325x3
365x6

2)RFESS l/r (20lb vest + 100lbs) 10,10,13

3a)Side to side jumping lunge 2x30 sec
3b)crunches 2x10-12

danki
02-16-2012, 09:34 PM
2/16 "pullup"

1)Pullup
BWx3
+15x3
+30x6

2)Bench
155x5
175x5
195x5
155x12

3a)Muscle clean (135 x 45 reps) 10,10,8,8,6,3
3b)Bar pushups (60 reps) 15,12,10,10,7,6

4)Curls

chevelle2291
02-16-2012, 10:45 PM
nice efforts all around danki.

danki
02-17-2012, 10:10 PM
Thanks chevelle.

2/17 RFESS

1)RFESS
125x3
145x3
165x5

2a)seated leg curl 2x6-8
Lying leg curl negatives 2x5

2b)leg press 4x10
2c)rev crunch 4x6

danki
02-19-2012, 09:10 PM
2/19 "press"

1)Press
120x5
135x3
150x2

2a)Press (115) 25 total reps 5,5,5,5,5
2b)BW row 50 total reps 10,10,10,10,10

3a)Tricep pressdown 4 sets
3b)Cable curl 4 sets.

danki
02-20-2012, 09:33 PM
2/20 "deadlift"

1)deadlift
305x5
345x3
385x3

2a)1-leg deadlift (king deadlift) 4x7
2b)1-leg eccentric lying leg curl 2x5
seated leg curl 2x10

3)BW row plank hold 3x30 sec.

danki
02-21-2012, 09:57 PM
2/21 "bench"

1)Bench (175) 1x10

2)Circuit
pullup x 5
pushup x 10
ball slam x 15
-----------------------
3 rounds for time [3:50]

danki
02-22-2012, 09:21 PM
2/22 RFESS

1)RFESS (155) 1x10

2)circuit
Front squat (185)x3
Side to side jump lunge (aka moguls) x30 reps
-----------------------------------------------
5 rounds for time [7:10]

danki
02-23-2012, 10:10 PM
2/23 pullup

1)pullup
Bwx5
+30x3
+60x2

2a)plank pulldown (black band) 3x8
2b)1-arm row 3x10

3)1-arm stability ball press
50x10
55x10
60x10

danki
02-24-2012, 10:38 PM
2/24 squat

1)skater squat / deadlift (295) [ladder 1-5]

2)squat (225) 1x10

danki
02-27-2012, 09:40 PM
2/27 "deadlift"

1)deadlift
275x5
310x5
355x5

2)1-leg supported deadlift (up to 100lbs) 4x8

3a)leg press
3b)stepup

4)side to side jump lunges, 1 minute (50 reps)

danki
02-28-2012, 09:15 PM
2/28 "press"

1)press (135) 15 total reps [4,3,3,2,2,1]
2a)muscle clean (135-155) 3x5
2b)1-arm press (50-60) 3x5

3a)uneven farmers walk (up to 95/85) 4 sets
3b)shoulder raise (20s) 3x10

danki
02-29-2012, 09:40 PM
2/29 "RFESS"

1)RFESS (145) 2x10
2)Lying 1-leg eccentric leg curl (100lbs) x 5

3a)Seated leg curl 2x10-12
3b)Leg ext. 2x15-20

danki
03-01-2012, 09:48 PM
3/1 "Pullup"

1)Pullup
BWx5
BWx5
+25x5

2)Incline DB press
70x5
75x4
55x2x10

3a)Farmers walk x 3 trips (~150ft)
90s
110x3 sets [straps]

3b)1-arm row (60) 4x10

4)Triceps
5)biceps

danki
03-03-2012, 09:00 PM
3/3 "squat"

1)Squat (225) 2x10

2)Circuit-
Bottom RFESS (BW) x 30 secs
DB swing (50lbs) x 50 reps
--------------------------------
2 sets

3)Abs

danki
03-04-2012, 09:19 PM
3/4 "bench"

1)Bench (165) 3x10

2a)Alligator walk pushups 3 x ~15 ft.
2b)Side to side "wall work" on the pullup bar (3x 3 times back and forth)

3)DB shoulders

danki
03-05-2012, 09:44 PM
3/5 "deadlift"

1) deadlift
295x3
335x3
375x3

2a)Seated leg curl 4x6
2b)Walking deadlifts (45s) 4x8/side

3a)1-leg hip ext. 5x8
3b)Side to side jumping lunges 5x10-15

Rileigh
03-06-2012, 07:08 AM
Seeing some big gains here, good job bro!

danki
03-06-2012, 06:34 PM
Thanks Rileigh. Don't think I've gained anything yet. I'm on the 3rd cycle of 5/3/1 so things are starting to get tough.

danki
03-06-2012, 09:43 PM
3/6 "press"

1)Press (145) 10 total reps [5x2]

2)Seated press
125x8
145x5
135x6

3a)Hang snatch pull (225-325) [225-245 is a good working weight for me] 4x3-5
3b)Resisted pushup (bands) 4x8
3c)Farmer's (80s) 4x3 trips [~50' per trip]

4)Tricep pressdowns 2x15-20

danki
03-07-2012, 09:39 PM
3/7 "RFESS"

1)RFESS (145) 3x10 [this is hell]

2a)1-leg press (~95/side) 3x6-8
2b)Band squat (145-195+black bands) 3x10-12

3)Lying leg curl 2 sets.

danki
03-08-2012, 09:29 PM
3/8 "Pullup"

1)Pullup
BWx3
25x3
+50x3

2a)1-arm floor press
3x6-8 (75lbs)

2b)Pullups, pulldowns, slow pullups, 5 sets

3a)DB row (65) 3x8
3b)facepull 3x10-12
3c)overhead rope extension 3x8-10

4)biceps 1 long set.

danki
03-11-2012, 08:07 PM
3/11 "press"

1a)bat wings 3 sets (up to 32s)
1b)waiter's carry 3 sets (up to 25)

2)Press (155) 5x1
3)1-arm pullup progressions (w/band in offhand) 3 sets

4a)1-arm pushup progression on balance disc 3x5/side
4b)DB row 3x8-10 (80)
4c)allligator walks/pushups 3 sets.

5)Bat wing for time 20sx30 seconds.

danki
03-13-2012, 10:17 PM
3/13 "DB snatch day"

1a)Glute activation x 2 sets
1b)Swing 55lbs 2x7

2)DB hang snatch (75) 3X5

3a)Deadlift (315) 4x4
3b)PUPP (pushup position plank) 4x30-45 sec
3c)Dynamic split squats 4x10 [switch to different dynamic lift next week]

danki
03-15-2012, 10:45 PM
3/15 "farmer's day"

1a)Pullups 3x2
1b)Pushups 3x5

2)Farmer's (each trip is about 40-50 ft.)
50sx5 trips
60sx5 trips
70sx6 trips

3a)1-arm db press (65) Ladders 3x1-3
3b)Slow pullups, and paused reps (BW) Ladders 3x1-3

4a)Pushup 15,15,12
4b)Facepull 3x12
4c)Shoulder raises (front and side) 3x10

danki
03-18-2012, 07:35 PM
3/18 "press" New cycle

1a)Batwing 3 sets
1b)Waiter's walks 3 sets

2)Press (145) 15 total reps [3,3,2,2,2,1,1,1]

3)Pullup progressions ~4 sets

4a)DB row (50) 3 sets
4b)1-arm pushup progressions 3 sets
4c)Cable incline press 3x10

5)Batwing for time (25s)x 40 sec.

danki
03-20-2012, 10:04 PM
3/20 "snatch day"

1)Db snatch (85) 15 total reps 5x3

2a)Deadlift (275) 5,5,8
2b)RFESS close stance (+50) 15,15,15
2c)Leg press (2plates/side) 15,15,15

3a)Pulldown (90) 4x10
3b)PUPP 4x (~30sec)

Not a very heavy workout, but damn it was hard.

danki
03-22-2012, 10:17 PM
3/22 "farmer's day"

1)Farmer's walks
70x3 trips
80x3
90x5 trips

2a)DB push jersk [slow negatives = ~6 secs]
70x3
75x3
75x2-2

2b)Weighted pullups regular reps + slow negatives
30 x 3 regular/3 slow
30 x 3/3
50 x 2/4

3a)Pushup 3x12-15
3b)Facepull 3x15
3c)shoulder raise 3x6

danki
03-23-2012, 09:01 PM
3/23 "RFESS"

1)RFESS (paused half way up each rep)
135x5
135x5
155x5

2)Alternating eccentric 1-leg curls 2x5

3)Contra-lateral loaded DB RFESS
30x10
45x10
60x10

4)Lying leg curl
2x8-10

danki
03-25-2012, 06:55 PM
3/25 "Press"

1)155 (10 total reps) 2,2,1,1,1,1,1,1

2a)DB bench (80s x 25 total reps) 6,6,5,5,3
2b)Weighted pullup (+15) 6,6,5,5,3

3a)facepull 3 sets.
3b)Overhead triceps 3 sets
3c)biceps 3 sets

danki
03-27-2012, 10:47 PM
3/27 "Snatch"

1)DB snatch (95) 10 total reps , 1,2,2,2,2,1

2a)Deadlift (325) 5,5,8
2b)Leg press feet high 3x15

3a)RFESS
25s x 10
35s x 2x10
BWx15

3b)Pulldowns 3x10

danki
03-30-2012, 09:52 PM
3/29 "farmer's"

1)Farmer's walk
up to (110s) x 2 trips

2a)DB jerks 80 3x5
2b)BW pullup + negative reps, 8/4,8/4,7/5

3)Pushups (40 reps as fast as possible) 2:00

4a)FAcepull
4b)shoulder raise.

danki
03-30-2012, 09:53 PM
3/30 "RFESS"

1)RFESS (165) 25 total reps, 8,7,6,4

2)Seated leg curl 2x8

3)Pullthrough 1x20

danki
04-03-2012, 10:01 AM
4/1 "Press"

1)Press 165 x 5 total reps [too heavy, push pressed 5x1 w/slow eccentric]

2a)Press 8x3 (speed) 95-115
2b)Pullup 8x3 (BW+25)

3a)Farmer's 4x3 (70s)
3b)Tricep pressdowns 4x10

danki
04-03-2012, 10:06 PM
4/3 "DB snatch"

1)DB snatch (90) x 18 total reps/side 3,3,4,4,4

2)Goblet RFESS (70) 3x10
3)Deadlift (225) 3x10
4)Goblet walking lunge (45) 4x15

danki
04-05-2012, 09:47 PM
4/5 "farmers"

1)Farmer's
75x2 trips
85x2
95x4 trips

2a)Dips Macine and BW 30 total reps
up to +30x8
2b)Pullups 30 total reps
up to 15x7

3a)Shoulder press 75 x 5 x 8
3b)Facepull 100x 5 x10

4)biceps

danki
04-08-2012, 06:15 PM
4/8 "press day" 3x3

Press -
125x3
135x3
145x3

2)EDT circuit [10:00]
Pullup (BW) 5,5,4,4,4,4,4, [30 reps]
DB floor press (80s) 5,5,4,4,4,4,4, [30 reps

3a)EDT circuit [10:00]
Facepull (120) 8x8 [64 reps]
Dip machine [105] 8x8 [64 reps]

danki
04-10-2012, 09:34 PM
4/10 "Snatch day"

1)DB snatch (95)x 12 total reps [2,4,3,3]

2)EDT circuit [10:00]
Barbell RFESS L/R (145lbs) 35 total reps [5,5,5,5,5,5,5,]

3)EDT circuit [10:00]
Lying leg curl (95) 5,5,5,5,5,5
1-leg press (70) 5,5,5,5,5,5, (30 total reps)

danki
04-12-2012, 09:25 PM
4/12 "Farmer's day"

1)Farmer's walks
(110s) 3x1 trip [ea trip ~50ft] no straps
(110s) 1x4 trips w/straps

2)EDT circuit (10 mins)
Press (95) 5,5,5,5,5,5,4,4,4,2 [44 reps]
DB row (75) [44 reps/side]

3)EDT circuit (10 mins)
Pushup 8,8,8,8,6,6,6,6,6,6 [62 total reps]
Pulldown (105lbs) [62 reps]

danki
04-13-2012, 09:44 PM
4/13 "lower day"

1a)Rack squats (high bar)
225x3
275x3
315x3

1b)1-leg SLDL
60-80 x 3x5

2a)1-leg modified deadlift lunge (8lb med ball) 4x10
2b)Jump rope 4x60 sec.

danki
04-15-2012, 09:06 PM
4/15 "press day"

1)Press 3x2
135x2
145x2
155x2

2)EDT circuit (10mins)
Pullup (BW) 7,7,5,5,4,4 [32 total reps]
DB floor press (80s) same reps

3)EDT circuit (10mins)
Machine dip (120) 10,10,8,8,8,8 [52 total reps]
Facepulls (130) same reps.

danki
04-17-2012, 09:51 PM
4/17 "snatch"

1)DB snatch (100lbs) 6x1

2)EDT circuit (10:00)
RFESS (145) 7,7,7,7,7,5 [40 reps / leg] INCREASE NEXT TIME

3)EDT circuit (10:00)
Machine leg press (110) 8,8,8,8,5,5,5,5 [57 reps]
lying leg curl (110) same reps

danki
04-19-2012, 09:48 PM
4/19 "farmer's"

1)Farmers walks (100s) 6x2 trips [no trips]

2)EDT circuit (15 mins)
Pullup (+35) 5x3,5x2 [25 total reps
Press (115) same reps

3)EDT circuit (10:00)
Pushup (BW) 9x5 [45 reps]
Pulldown (135) same reps


MOVING TO FULL BODY WORKOUTS

danki
04-23-2012, 06:54 PM
4/21 "A"

1)Press up to 155x1

2)EDT circuit (10:00)

Front squat (185) 6x3
Floor press (85s) 6x3

3)EDT circuit (10:00)

Leg curl (120?) 7x5
Pullup (BW) 7x5

danki
04-23-2012, 09:48 PM
4/23 "B"

1)Deadlift
295x5
315x5
345x5

2)EDT 10:00
Press (115) 6x4
DB row (70) 6x4

3)EDT 10:00
RFESS (165) 7x3

danki
04-25-2012, 09:48 PM
4/25 "A"

1)Press up to 145 x 3,2,2,2,1,1,1 [or something like that]

2)EDT circuit 11:00
Squat 185 6x4
DB fl press (85s) 6x4

3)EDT circuit 11:00
Pullup (BW) 7x6
Leg curl (115) 7x6

danki
04-27-2012, 11:16 PM
4/27 "B"

1)speed deadlifts (worked up to where speed started to slow)

205 x 1,1,1
255 x 1,1,1
275 x 1,1,1
305 x 1,1
255 x 1,1

2)EDT circuit ~9 minutes
Press (115) 6,4,5,5,4,3,3 [30 total reps
DB row (70) same reps

3)EDT circuit ~9 minutes
RFESS R/L (165) 6x5 ea leg [30 total reps]

***INCREASE ON EVERYTHING....

danki
04-30-2012, 10:03 PM
4/30 "A"

1)Press (135) 3 x 1,2,3

2)EDT ~10:00
DB fl press (85s) 7,7,7,5,4 [30 reps]
Squat (185) same reps

3)EDT ~6:00
Pullup (+15) 6x3
Lying Leg curl (140) 6x3

danki
05-02-2012, 10:15 PM
5/2 "B"

1)Sumo speed deadlifts 3x1,1,1 (205-255)

2)EDT 10:00 circuit
RFESS (185) 6x3

3)EDT 10:00 circuit
Press (125) 6x3
Jump rope 60s x 6

danki
05-04-2012, 10:12 PM
5/4 "A"

1)Press (145) 3x1,2

2)EDT circuit
floor press (90s) 6x3)
Leg ext (90) 6x5

3)EDT circuit
Leg curl (140) 6x4
Pullup (+15)6x4

danki
05-07-2012, 10:07 PM
5/6 "B"

1)Speed pulls "semi sumo" (255-325) 3x1,1,1

2)10:00 circuit
Press (115) 6,6,4,4,4 [was supposed to do 125, but messed up]
DB row (100) same reps

3)RFESS (185) 3x5

danki
05-09-2012, 09:56 PM
5/9 "A"

1)Press (145) 1,2,3,1,2,1,2

2)EDT circuit
DB FP (95s) 6,6,5 [17 reps]
Leg ext (90) 12,8,7 [27 reps]

3)EDT circuit
Pullup (+15) 8,7,5
Leg curl (140) 8,7,5 [20 reps]

danki
05-11-2012, 09:41 PM
5/11 "B"

1)1-leg deadlifts
sets of 3 up to 165 [should work in the 115-135 rep range and build up]

2)EDT type circuit
Press (125) 7,4,2,2 [15 total]
Hang clean (125) same reps

3)RFESS (185) 8,6,4 [18 total]

danki
05-13-2012, 01:42 PM
5/13 "A"

1)Press (135) 1,2,3,3 1,2,3,3

2a)SLDL (185) 6x3
2b)DB FP (100s) 6x3

3)Leg ext (110) 1x10
4)Pullup (+25) 1x7

danki
05-16-2012, 09:36 PM
5/16 "deload"

1)1-leg deadlifts

up to 100 x 3

2)Circuit - 4 rounds

-Farmer's (80s) x 2 trips
-Jump lunges x 10
-pullup x 6
-Pushup x 12

danki
05-21-2012, 09:40 PM
5/21 "upper heavy"

1a)Bench (195) 3x1,2,3
1b)Pullup (+12.5) 3x2,3,5

2a)Pushup 3x12
2b)facepull 3x12

3a)Tricep 3x25
3b)Bicep 2x20

4)shoulder raise 1x25

danki
05-24-2012, 09:25 PM
5/24 "RE upper"

1)Press (115) 3x2,3,5

2)Circuit
Pullup (+37.5) 4x3
DB FP (90s) 7,7,5,7
Hang clean pull (185) 4x3,3,3

3)curls
db (30x5
35x5
BB 70x5
75x5

danki
05-25-2012, 10:23 PM
5/25 "ME lower"

1)1-leg deadlifts (up to 55/55 dbs x 5)

2)Zercher squats (145) 3x2,3,5

3)Circuit
Ball leg curls x 8
Everted hip thrust x 8
Modified lunge x 10
--------------------------
2 rounds

4)Leg extensions (single leg, then double)
50 total reps

danki
05-27-2012, 09:23 PM
5/27 "ME upper"

1a)Bench (205) 3x1,2,3
1b)Pullup (+20) 3x2,3,5

2a)Yates row
135x5
155x5
175x5

2b)DB row (45) 3x10

3)BB curls (65) 4x5

danki
05-29-2012, 10:09 PM
5/29 "DE lower"

1a)1-leg deadlift 5x3 (45s-55s)
1b)DB swings 5x5 (70-80)

2)Circuit (3 rounds)
-RFESS (80x5, 130x5, 130x8)
-Ball leg curl 3x10
-Goblet squat/jump squat (80) 3x15

3a)Leg ext 4 x 10-24
3b)leg curl 4x10

danki
06-02-2012, 10:54 PM
6/2 "ME lower"

1)Zercher squats (185) 3x1,2,3
2a)1-leg rdl
25s x 10
35s x 8
35s x 8

2b)DB swing (60) 3x10

3a)Single leg extension (55?) 4x5,5
3b)Single leg curl (70?) 4x5,5

4)Single leg standing calves
up to +25 3x5,5

danki
06-03-2012, 08:32 PM
6/3 "RE lower"

1)Press (135) 3x2,3,3

2a)DB bench (70s) 12,10,8
2b)Pullup (+20) 8,6,5,3,3

Facepull 3x15
Tricep pressdown 2x15
DB curl 2x15
Shoulder raise 1x20

danki
06-05-2012, 10:09 PM
6/5 "RE lower"

1)1-leg squats 5x3
up to BW standing on 3 plates

2)RFESS (test max with 100db goblet) x 17 reps per leg
Goal 120lb DB x 20-30 reps

3a)1-leg hip ext 3x5
3b)RDL (100) 3x10
3c)Glute bridge 3x15

4)Leg extensions alternating legs 1x10,10,10,10,10,10 [60 reps per leg]
5)Calves 1 set.

danki
06-07-2012, 09:38 PM
6/7 "ME upper"

1a)Bench (205) 3x2,3,5
1b)Chinup (+40) 3x1,2,3

2a)Yates row
135x10
135x10
175x5,5,5

2b)DB shoulder press
40x10
40x10
50x5,5,5

3a)Rolling tricep ext 2x10
3b)Power curl 2x10

danki
06-08-2012, 10:38 PM
6/8 "ME upper"

1)1-leg RDL
Up to 55s x 5

2)Zercher squats (205) 3x1,2,3
3)single leg ext 2x8
4)single leg curls 2x8
5)calves

danki
06-10-2012, 10:06 PM
6/10 "RE upper"

1)Press (135) 2,3,4,2,3,4,2,3 [23 total reps]

2a)Pullup (BW) 10,6-4,5-3-2,5-3-2 [40 total]
2b)DB bench (65s) 4x10

3)Facepulls (100) 4x12
4)triceps

danki
06-12-2012, 10:15 PM
6/12 "RE lower"

1)1-leg squat 5x3 up to (+25lb vest) standing on 4 plates

2)Goblet RFESS (120) 3x8

3a)Leg press
3b)RDL

4)Forward lunges [ADD BAND RESISTANCE NEXT TIME]****

danki
06-16-2012, 07:05 PM
6/14 "ME upper"

1a)Bench (225) 3x1,2
1b)Pullup (+60) 3x1,2

2a)DB press (60?) 3,3,3,5,5
2b)Power curl (65?) 5,5,5,8,8

danki
06-16-2012, 07:09 PM
6/16 "ME lower"

1)zercher squats (225) 3x1,2
2)1-leg RDLs (45s) 2x8

3a)Ankle hops 4x10
3b)Treadmill uphill walk 4x60sec.

danki
06-18-2012, 10:06 PM
6/18 "RE upper"

1)Press
155 5x1
145 3x2
135 2x3

2a)DB bench (75s) [30 total reps = 6,5,5,5,9]
2b)Pullup (+15) [30 total reps = 6,5,5,5,4,3,2]

3a)Farmer's (70s) 4x3 trips ['150ft]
3b)Shoulder raise (17.5s) 4x10

danki
06-19-2012, 10:00 PM
6/19 "RE lower"

1)1-leg squats (BW+25lb vest) standing on 3 plates 3x5
2)Goblet RFESS (32.5lbs) 3x25
3a)Pullthrough 3x10
3b)Duck walks 3x50 ft.

danki
06-21-2012, 10:22 PM
6/21 "ME upper"

1a)Bench (225) 1,2,2,1,2,2,2 [12 total]
1b)Pullup (+60) 1,2,2,1,2 ----BW x 10

2a)DB press
65 lbs 3x3
55lbs 2x7

2b)Power curls (80) 4x5

danki
06-26-2012, 10:20 PM
6/26 "RE lower"

1)RFESS (70) 17,16,25
2a)Ankle jumps/calf raises
2b)hang leg raises/planks

danki
06-28-2012, 09:49 PM
6/28

DB bench (80) x 12
Pullup (+12.5) x 9

1a)DB farmer's walks
90s 2x2 trips
110s 1x2 trips (no straps
110s 2x2 trips (straps)
90s 2x2 trips

1b)DB press ladders (60lbs) 3x2-3-5

2a)Power curl w/slow negatives
90lbs 2x5
thick grip 45lbs 1x8

2b)facepull

danki
07-01-2012, 09:40 PM
7/1

Deadlift (315) 1x12
Press (115) 1x8

3)RFESS (fr sq grip)
115x10
115x15

4)DB Press (70) 3x1-2

danki
07-03-2012, 08:48 PM
7/3

1a)DB Press (70) 3x1,2,3
1b)Farmer's
110s 4x1
95s 5x2

2a)Inc DB bench (70s) 2x2,3,5
2b)Lat pulldown (135) 2x3,5,7

3+)Way too much accessory work while I waited for my wife....
shoulder raises
face pulls
biceps
triceps
farmer's....

danki
07-05-2012, 09:11 PM
7/5

1)Deadlift (335) 2x5
2)DB press (70) 3x2-3-3

3)RFESS
95x5
145x5
195x5

4)Incline JM presses 2x6
5)Lying tricep ext.
6)Biceps

BendtheBar
07-06-2012, 09:07 AM
Solid efforts. Keep charging hard.

danki
07-08-2012, 07:32 PM
Thanks Bend!

7/8

1)DB bench (90s) 5,8

2a)DB press (75) 3x 1,2
2b)Farmer's (100s) 6x2 trips

3a)Incline JM press up to (40s) 3x7
3b)Cross body hammer curls, up to (30s) 3x6

4)Facepull 2x20

danki
07-10-2012, 10:10 PM
7/10

1a)Deadlift (295-345 + 25lb weighted vest) 5x1-3
1b)RFESS (55s +25lb vest) 5x7

2a)DB press (70) 5x3
2b)Lat pulldown (135) 5x8

3a)Incline BB JM press (95) 3x6
3b)Hammer curls (30s-40s) 3x6

danki
07-12-2012, 08:51 PM
7/12 "UPPER"

1a)DB floor press (100s) 5x1-3
1b)DB press (60) 5x5-7

2a)Pullup (+30-60) 5x1-3
2b)DB row (60) 5x7

3+)Triceps, shoulders, farmers...

danki
07-15-2012, 06:34 PM
7/15

***Start of short "cut" 1-2 weeks. Maintenance work + German Body comp.

Maintanence:
1a)Db bench (95s) 5,6
1b)Pullup (+25) 5,6

----"German Body comp" (30-60 sec rest only between sets)

1a)Deadlift
205x10
225x10
225x10

1b)DB press (40lbs) 3x10/arm

2a)Goblet RFESS (50lbs) 3x10/leg
2b)Pulldowns (120) 3x10

3a)Low inc. DB bench
40x10
50x10
50x8

3b)DB shoulder raises/high pulls (20s) 3x10

3c)Facepull (80) 3x10

***Next time, first superset maybe heavier lower reps, and the rest lighter higher reps (12-15).

danki
07-17-2012, 10:01 PM
7/17 "lactate workout" similar to GBC

1a)DB press (65) 3x5-6 reps [no rest]
1b)BW row 3x10 [no rest]
1c)High inc. DB bench (25s) 3x15 [rest 3-4 mins]

2a)Goblet step-up (80) 3x5-6 ""
2b)RDL or Deadlift (135,185,255) 3x8-10
2c)BW squat/air squat 3x15-30

3a)Farmer's (95s) 3x2 trips (~100')
3b)Pushup 3x10
3c)Kneeling kaiser pulldowns 3x15

Hate these workouts, but I think they'll help. Next workout or two will be a normal strength/powerbuilding type workout after my refeed on thursday.

danki
07-19-2012, 09:46 PM
7/19 "upper"

1)Press 3x1,2,3 (115,125,135)
2)DB snatch w/slow negative press (80) 2x1,2,3

3a)Pulldowns
150 x 5-5-5
150 x 5-5-5
135 x 5-5-5

3b)DB bench
80s x 5-5-3
70s x 5-5-3
50s x 8-5-5

4a)shoulder raise
4b)face pull

danki
07-20-2012, 06:24 PM
7/20 "lower" + refeed

1)Deadlift (305) 15,12

2)Single leg hack squats (for activation)

3)Partial RFESS (50s) 2x10

4)BW lunges to kneeling position (pause on knee) 2x10

danki
07-22-2012, 08:35 PM
7/23 "Total body GBC"

1)Incline DB press (70s) 3x5

2a)Hang snatch pull (135-155) 3x10 [60s rest]
2b)Stepups (+30) 3x10/leg [""]

3a)Squat (185) "1 1/4 reps 3x10
3b)Pulldown (120-135) 3x10

4a)Lying leg curl (90-115) 3x5-7 [45s rest]
4b)Pushups 3x10-12
4c)Face pull 3x12-15

danki
07-24-2012, 09:30 PM
7/24 "Total Body EDT(heavy)"

1)Circuit 15 mins
Deadlift (305) 6x5,3 [33 total reps]
Pullup (BW) 6x5, 3 [33 total reps]

2)Circuit 15 mins
Push press (135) 5x5
Goblet RFESS 1.5 reps (60lbs) 5x4

3a)Squeeze press 3x5-8 (40-50s)
3b)Lying rear delts 3x20 (15s)

4a)Lying leg curls 3x5-7
4b)Shoulder raises (15lbs) 3x10

***Really tough workout. Gonna go lighter on thursday and friday to focus on recovery.

danki
07-26-2012, 08:53 PM
7/26 "lower"

1)Sumo deadlifts
(275)3x3

2a)Partial squats [bottom half]
205x5
215x5
225x5
205x10
--------[60 sec rest between 2b]

2b)Walking lunges
(30s)2x16
(goblet 50lbs) 2x16

3a)High peterson stepups
(30) 4x5/leg
--------[30 sec between 3b]
3b)RFESS (goblet 60lbs) 4x12/leg

4a)ankle hops
4b)seated calves

danki
07-27-2012, 11:08 PM
7/27 "upper"

1a)Push press (165) 5x2 [10 sec rest]
1b)DB floor press (85s) 5x4 [""]
1c)DB JM press (40s) 5x6 [""]
1d)skull crushers (50-60lbs) 5x8 [1min rest]
---------------------------

2a)Hang snatch pull (205-235) 5x2[""]
2b)chinup (BW) 5x4 [""]
2c)Rev. power curls (70) 5x6
2d)BB curl (65) 5x5-8

3)Pulldowns 3x10
4)pusup 3x12

5)triceps

danki
07-29-2012, 09:21 PM
7/29 "A"

1)Hang high pulls (155) 3x2-3-5
2)RFESS [hamstring focus] (40s) 3x3-5-10

3)Lactic circuit [no rest between moves]
-RDL (115) 2x20,15
-Pulldown (90) 2x20,15
-Inc bench (30s) 2x20,15

4)Triceps

danki
07-31-2012, 09:04 PM
7/31 "B"

1)Push press (155) 3x2-3-5
2)High bar bottom partial squats (245) 3x2-3-5

3)Lactate complex
-DB bench (65s) 4x12,12,8,8
-Pullup (BW) 4x8,8,6,5
-Stepups (BW) 4x10/leg
-Band pulldowns (black band) 4x18-20
-Band presses (red band) 4x18-20
-RFESS (BW) 4x10/leg
--------------------------------------------
[no rest between exercises, rest 2-4 minutes after all exercises]

***Next time, drop lower body, or just do RFESS for lower body.

4)Band triceps.

macdaknife
08-01-2012, 09:37 AM
I've just started on a 5/3/1 routine and, not being that experienced in it (and really busy at work so not having the time to spend ages researching it) I've downloaded the Wendler 5/3/1 app for my phone... I noticed you said about a version and I wondered if you're using the app too?

obviously you're doing a lot more than what's detailed in the app but, if you are using it, I just wondered what you thought of it?

anyway, you seem to be consitently smashing the sessions in so great work danki!

danki
08-02-2012, 06:38 PM
I know my log is titled 5/3/1 but I haven't actually been doing it for quite a long time now.

I like to mix things up quite a bit which is very different than 5/3/1. If you can go in every day and do very similar workouts then the program will probably work very well for you.

I like to hit my main lifts with some focus for lower reps and then do a bunch of accessory work.

Good luck.

danki
08-02-2012, 09:59 PM
8/2 "A"

1)Hang High pull (165) 3x2-3-5 [used straps on the sets of 5
2)DB RFESS [hamstring focus] (50s) 3x3-5-10

3a)Decline CG rack press
(175)4x5
(135)2x8

3b)BW pullup 4x5
Lat pulldown (135-150) 2x8

4+)DB shoulder raise, tricep pressdowns.

danki
08-03-2012, 10:56 PM
8/4 "TBT"

1a)Rack straight leg deadlifts wich black short bands
135x8
185x8
155x8
115x12

1b)Lat pulldowns (120-135) 4x10-12
1c)1-leg or 2-leg glute bridges 4x10/ 20 on last set

2a)Press (95-105) 3x8-10
2b)Goblet bottom partial RFESS (50lbs) 3x10/leg
2c)DB high pulls (40s-50s) 3x10

3)Lying leg curls 4x8-10
4)Band triceps.

danki
08-05-2012, 09:57 PM
8/5 "TBT"

1)Circuit
-Hang High pull (155) 8x2
-Rev. lunge or split squat (45) 8x5/leg
-DB inc bench (60s) 8x5

2a)Pushups 20,10,10 [20 sec rest before 2b]
2b)DB press (55) 3x2-3 [20 sec rest before 2a]

3a)Lat pulldown (75) 20,20,20 [""]
3b)Pullup (BW) 3x3

4)Lying leg curl

danki
08-07-2012, 10:11 PM
8/7 "Full body, pull focus"

1a)Deadlift (315) 10x2
1b)DB push press (90) 10x2

2a)DB high pull (60s) 10x5
2b)Band pushup (red band) 10x5
---------------------->Alternate between 2a & 2b on the minute, every minute for 20 mins

3)Band triceps
4)Ball leg curls.

danki
08-12-2012, 09:19 PM
8/12 "A"

1a)Hang high pull (155) 5x3
1b)1-arm DB bench (70) 5x3
1c)Eccentric single leg ball curls 5x3

2a)Reverse lunge (30lbs) 5x5
2b)Core ball circles 5x5
2c)Pullups 5x5
2d)Pushups 5x8

3+)Band shoulder/RC work

danki
08-14-2012, 10:10 PM
8/14 "B"

1a)DB press (65) 3x2-3-5
1b)RFESS (65s) 3x2-3-5

2a)DB highpull (45s) 5x8 [on the minute alternate between 2a, and 2b]
2b)Mini band pushups 5x8

3a)1-leg glute bridge on foam roller 3x6-8
3b)DB scarecrows 3x8-12

danki
08-16-2012, 09:45 PM
8/16 "a"

1a)High box squat (275) 3x2-3-5
1b)DB floor press (90s) 3x2-3-5

2a)Pullup (BW) 8x5 [on the minute]
2b)Push press (115) 8x5 [on the minute]

3a)Seated calf raise (25) bunch of sets of 10
3b)Farmer's (70s) bunch of sets of 2x50'

danki
08-19-2012, 08:32 PM
8/19 "b"

1a)DB press (70) 2x2-3-5
1b)RFESS (70s) 2x3-5-7

2a)DB high pulls (55s) 8x5 [on the minute]
2b)Black band pushups 8x5

3a)1-leg glute bridges (ground-foam roller) 3x8-12
3b)lat pulldown 3x8-12

danki
08-21-2012, 10:30 PM
8/21 "A"

1a)DB floor press (90s) 2x2-3-5
1b)1-leg SLDL (45s) 2x3-5-7, 5

2a)Push press (125) 6x6 on the minute
2b)pullup (BW) 6x6 ""

3a)seated calves (35x15) (70x12,10)
3b)farmer's

danki
08-26-2012, 06:30 PM
8/23 "B"

1a)Press (70) 3x2-3-5
1b)RFESS (70s) 3x3-5-7

2a)High pull (55s) 6x7 (on the minute)
2b)Band pushups (black band) 6x7 (on the minute)

danki
08-26-2012, 09:31 PM
8/26 "A"

1a)Pushups (25+black band) 2x2-3-5
1b)Pullup (25+10) 2x2-3-5

2)DB press (55) 6x6 [on the minute]
3)Goblet RFESS (70) 6x8 [on the minute]

4+)Seated calves, face pulls

danki
08-28-2012, 09:59 PM
8/28 "B"

1a)Rack RDL (235-275) 5x5
1b)DB floor press (90s) 5x5

2)DB row (70) 10x4 on the minute
3)Single leg RDL lunge (45) 5x8 alternating on the minute

danki
08-30-2012, 09:25 PM
8/30 "A"

1a)Pullup (30lb vest) 3x2-3-5
1b)Pushup (30+blk band) 3x3-5-5

2)RFESS (145) 2x8

3)DB press (55) 7x4/4 on the minute

4+)Jump rope, abs, farmers

danki
09-01-2012, 08:50 PM
9/1 "A"

1a)Rack RDL (245) 2x2-35 [long squeeze at top]
1b)DB Floor press (95s) 2x2-3-5

2a)DB high pull (60s) 4x5
2b)BW row 4x5

3)1-leg deadlifts (40) 3x5

danki
09-03-2012, 09:18 PM
9/3 "B"

1)DB press
65x2-3-5
70x2-3-5
75 x 4x1

2a)Hip flexor stretch 2x30sec
2b)Glute march 2x5/side
2c)RFESS (135) 2x10

3a)Scap pullup negatives 2x5
3b)Pushup 2x10
3c)pec stretch 2x30 sec .

danki
09-05-2012, 09:45 PM
9/5 "A"

1a)DB floor press
90sx5
90sx5
90sx8

1b)Static holds
235x10s
235x10s
255x15s

1c)Glute bridge progressions (marches) 3x8

2a)BW row 3x8
2b)Suitecase carries (60) x 3 x 60`
2c)1-arm pushup progression 3x8

3)1-leg deadlift lunges 6,6,15

danki
09-15-2012, 10:56 PM
9/13 "TBT"

1a)DB press (65) 5,5,7
1b)1-leg glute bridge 3x5

2a)Rev. lunge
25lbsx8
45lbsx8

2b)DB floor press (85) 2x8

3)Farmer's (85s)
2x2 trips
1x3 trips

4a)1-leg deadlift (+10) 10,15
4b)Stairmaster 2x1:30-2:00

danki
09-16-2012, 07:59 PM
9/16

1)Hillsprints (sprint, alternated with walk) [15 mins] 10 total reps

2)
1-leg deadlifts (bw) x 20
pushup x 24
1-leg deadlifts (bw) x 20

danki
09-17-2012, 09:33 PM
9/17

1)DB Press (70) [AMRAP in 10:00]
3,3,3,6x2 [21 reps]

2a)Farmer's walks (80s)
3x4 trips
1x3 trips

2b)Pushup
18,18,16,16

3a)Med ball fr. raises (8lbs) 2x20
3b)Facepull 2x20

danki
09-23-2012, 08:02 PM
9/19

1a)FP (85s) 2x8
1b)Skater squat (35-45?) 2x8

2)DB press (65) 20 total reps?

3a)Glute bridge 2x8-10
3b)Pullup 2x8-12

4a)1-leg deadlift
4b)stair/treadmill

danki
09-23-2012, 08:04 PM
9/21

1)Deadlift from 4" with static holds at top - up to 325x5

2a)Side stepups - up to (45) 4x5
2b)glute bridge 4x10-20

3a)jump rope
3b)abs

4a)DB high pull - up to (55) x 5
4b)DB row up to 60 x 8

danki
09-23-2012, 08:05 PM
9/23 "hill sprints"

(15:00) sprintx2/walkx1 = 13 total reps.

danki
09-24-2012, 09:46 PM
9/24

1)DB Press (75) [10:00] 2,2,9x1 [[13 reps per arm]]

2a)Farmer's (90s) 10 trips in as few sets as possible (3,3,3,2)
2b)Pushups +red band ((40 reps in as few sets as possible)) (13,12,10,5)

3)BB static hold (double overhand grip) (235) x 20 sec

4a)X-pulldowns 3x15
4b)Plate raise 3x10-15

danki
09-26-2012, 09:38 PM
9/26

1a)FP (95s) 3x5
1b)1-leg squats (40lbs) 3x5-6

2)DB press 70lbs [5:00] 2, 6x1 (8 reps per arm)

3a)1-leg deadlifts
25s x 7
35s x 7

3b)pullups 2x5

4a)jump rope
4b)glute bridge
4c)rows

danki
10-01-2012, 09:20 PM
10/1

1)DB press (75) 3,2,1, 3x2
2a)Farmers (100s) 3x2 trips
2b)DB incline
65x7
70x7
70x8

3a)Hang high pulls and hang clean pulls 3-4 sets (155-205)
muscle clean (95) x 20 reps RP'd

3b)pulldowns and pullups 4x8-10

danki
10-02-2012, 09:33 PM
10/2

1a)1-leg RDLS
95x5
115x5
125x5
115x7

1b)DB l-raises/high pulls
(27.5s) 4x15

2a)RFESS
BWx25
+15x25

2b)Pushup
25,20

3a)Jump rope 3x45-60sec
3b)Swings
40x15
50x12
50x12

danki
10-05-2012, 09:34 PM
10/5

1a)1-leg squats
BWx8
25x6
45x7

1b)DB press
55x8
60x6
70x5

2)Chinup 8,7

3)Deadlift (275) [as many reps as possible in 3:00] = 18 reps

4a)Pushups 15,15,10,10
4b)Seated Row (120) 15,15,10,10

danki
10-08-2012, 10:08 PM
10/7 "upper"

1)Bench
165x8
175x6
185x8

2)DB bench
50x20
50x16

3a)DB high pulls 4x15
3b)TRicep rollback 4x15

4a)Pulldowns 3x15
4b)Shoulder raise 3x15

danki
10-08-2012, 10:09 PM
10/8 "lower"

1)1-leg deadlifts
115x2x8
70x15

2)Box squat (225) as many reps as possible in 3 minutes [20 reps]

3a)High stepup (BW) 2x15
3b)Pullthrough (70-100) 2x15

danki
10-10-2012, 10:05 PM
10/10 TBT

1)DB press
50x8
65x6
70x5
70x3

2a)1-leg squat 9,7,4
2b)chinup 9,7,4

3)Deadlift (275) AMRAP in 3:00 [20 reps]

4)DB bench (80s) 10,10

5)Pulldown 3x15

danki
10-12-2012, 10:06 PM
10/12 TBT

1a)Bench (205) 5x2
1b)Swing (75) 5x5

2)DB bench (60s) 21,13

3a)Single arm tricep pressdowns, and regular tricep pressdowns 3x8-12
3b)Pulldown 3x10
3c)Facepull 3x15

4)Goblet RFESS (45) 25,18

danki
10-15-2012, 10:18 PM
10/15 'lower'

1)1-leg squats
+10 x 5
+25 x5
+50 x 5

2)Box squats (255) AMRAP in 3:00 (18 reps)

3)1-leg deadlifts (+25) 2x15

4)Pullthrough 2x15

danki
10-17-2012, 10:45 PM
10/17 "TBT"

1a)DB floor press (85s) 2x6
1b)1-leg squat (+55lbs) 2x5

2a)Farmers walks (85s) 3x50'
2b)DB shoulder press
45x8
55x8
65x4

3a)RFESS (60) 2x17
3b)Pulldown 2x12

4a)jump rope
4b)tricep pressdown
4c)pusup

danki
10-19-2012, 10:26 PM
10/19

1)Farmer's (90s)
3x4 trips (with straps)
1x2 (no straps), 1x4 (straps)

2a)Seated row 3x10
2b)Band pushups (black band) 3x10

3a)1-arm cable rows
3b)pull through
3c)leg ext

4)tricep ext. 2x20

danki
10-22-2012, 09:43 PM
10/21 "lower"

1)Squat (255) 25 Reps as fast as possible (4 mins) 8,6,6,5

2)1-leg squat w/25lb vest
(25+30)x8
(25+40)x6
(25+50)x5

3)Jump rope w/25lb vest
3x30 sec

4)1-leg deadlifts (45lbs) 2x12

danki
10-22-2012, 09:45 PM
10/22 "upper"

1)Pushup w/black band
+10x8
+25x6
+45x5

2)Incline DB bench
45x18
45x12

3a)Farmer's (100s) 3x4 trips
3b)Pulldowns (120-150) 3x10-12

4)Triceps 3x10-20

danki
10-24-2012, 10:08 PM
10/24 "tbt"

1)DB FP (85s) 5,5,11

2a)Farmer's (105s) 3x2
2b)Goblet RFESS (50) 2x15

3a)Box squat (205) 2x12
3b)Cable row (135-165) 3x8-12

4a)jump rope 3x30 sec
4b)pushup 3x15

danki
10-26-2012, 10:34 PM
10/26 "TBT"

1a)1-leg squat
+30x5
+30x10
+30x5

1b)Pushup
blackband+35 x5
"" x 5
+35 x 10

2a)DB inc bench
65x6
65x8
55x12

2b)1-arm band rotational row
black band 3x15

3a)Pulldown 3x10-15
3b)lateral jump squats 3x20

danki
10-28-2012, 08:27 PM
10/28 "lower"

1a)Box squat
(205) 4x3
225x3
245x3
(205)2x3

1b)Jump rope 8x20 sec

2)1-leg deadlift (25s) 4x5

3a)RFESS, and skater holds 3x15
3b)leg press 3x30

danki
10-29-2012, 09:31 PM
10/29 "upper"

1a)Pushups
(25lb vest + black band) 3x5
(black band only) 1x10

1b)Farmer's
(25lb vest + 110's) w/ straps 3x2
(110s only) no straps 1x2

2)Inc DB bench
40sx12
50sx12
40sx13

3)Lat pulldown
150x10
165x12
135x12

4)triceps

danki
11-04-2012, 08:49 PM
11/4 "push"

1)Bench (205) 3,3,5
2)JM press (135) 3x5-8
3)Machine inc. press (70s) 3x8-10
4)Machine shoulder press 3x10
5a)tricep pressdown 2x25
5b)shoulder raise 2x25

danki
11-05-2012, 10:11 PM
11/5 "Pull and legs"

1a)1-leg deadlift 3x6-8 up to 55s
1b)Seated Row (up to 165) 3x6-8

2)Farmers (even and uneven, up to 95s) 3x2

3)Deadlift/Pullthrough (275)/(140) 3x5/10

4a)Pulldowns 3x10-16
4b)Leg press 3x15-25

danki
11-08-2012, 08:35 AM
11/7 "upper"

1a)machine sh. press (110-120s) 3x5-7
1b)Chins (bw-15) 3x5

2)DB fp (85s) 10,8

3a)Bench
185x8
175x7
175x7
185x4,3

3b)Seated row 4x10

danki
11-09-2012, 10:25 PM
11/9 "Pull and legs"

1)Squats
225x5
255x7
205x5

2)Uneven zig-zag farmers (50/75) 4x2 trips

3a)Ball leg curl negatives 3x5
3b)Cable row 3x8-10

4a)Lunge circuit

5)Hammer curls (rehab) 4x8 (up to 15s)

danki
11-11-2012, 08:24 PM
11/11 "Push - light day"

1)Bench clusters
195 x 3-3-3
205 x 3-3-3
185 x 3-3-7

2)Pec dec
2x8-10

3)Incline press machine
2x10-12

4a)Shoulder raise 2x10
4b)Shoulder press machine 2x10-12

5)Tricep pressdown 1x25

danki
11-12-2012, 10:52 PM
11/12 "Pull - legs"

1)Deadlift raised on 2 plates (355) 2 x 1-1-1, 325 1-1-1-1-1

2)Cable row 3x8

3)RFESS (40) 1x15
4)Skater holds (20) 2x30sec
5)1-arm row 35x15, 45x15

6)Bike sprint 3x60sec

danki
11-14-2012, 09:59 PM
11/14 "push heavy"

1)Bench
up to 235, 3x1
210x7

2)Machine sh. press
90x7
100x7
85x7

3)BW skull crushers 2x10

4)DB arnold press
30x15
35x12
30x12

5)Triceps (pressdowns and rollback ext
2x25+

danki
11-16-2012, 09:51 PM
11/16 "pull/legs light"

1)Speed deadlifts (235) 2x5-5

2a)Shrugs 3x10 up to 225
2b)Wide cable rows to chest 3x12

3a)1-leg deadlifts (25s) 3x15
3b)Lat pulldowns 3x10

4)Glute circuit (10 mins)
Band walks
Glute bridges
Pull-throughs

5)Hammer curls 3x10 up to 20s

danki
11-18-2012, 09:10 PM
11/18 "push light"

1)Bench clusters (205) 2x3-3-3

2)Machine Sh. press (100s) 4x6

3)DB rollback ext. (30s) 3x10
4)Shoulder raises, side and front (20s) 3x10

5)Machine inc. press (35-55) 3x13

danki
11-19-2012, 10:22 PM
11/19 "Pull/legs heavy"

1)Deadlift
305 x 3-3-3
325 x 3-3-3

2)Power shrug
245 x 6,6,8

3a)skater squat (1-leg deadlift) 2x10
3b)Offset farmer's (50/80) 2x4 trips

4)Bike sprint (#20) 3x30 sec

5)Hammer curl - up to 25's x 8

danki
11-21-2012, 10:13 PM
11/21 "Push heavy"

1)Bench [paused] (225) 3x 2-2

2)Roll back DB ext. (45-50s) 4x6-8

3)Inc press machine 3x8
4)DB shoulder press (50) 8,8,6
5)DB front raises (17.5) 2x10

danki
11-22-2012, 03:58 PM
11/22 "Pull/leg light"

1)Deficit deadlifts
235x 5-5
255x 5-5

2)Shrugs (215) 3x10+

3a)Band walks
3b)Walking lunges

4)Band hyperextension
5)Hammer curls (25s) 1x15

danki
11-25-2012, 09:26 PM
11/25 "Push light"

1) Bench
(200) 4-4-4 [paused]
(215) x 5

2)DB 1-arm press
60x5
65x4
65x4

3)DB JM press
up to 60s x 10
45s x 15, 13

4)DB front raises (15s) 3x15

5)Inc press machine (light) 3x15

danki
11-26-2012, 09:40 PM
11/26 "Pull/legs heavy"

1)Deadlift
345 x 3-3
365 x 3-3

2)Power shrugs
255x5
275x6
275x7

3)Farmer's (90s) 3x2 trips

4)Chinups 2x5
5)Seated Row 2x8

6a)Swing (50-60) 3x8
6b)Band walks 3x2 trips
6c)Pullthroughs (160-190) 3x8

7)Hammer curls (30s) 2x8

danki
11-28-2012, 09:47 PM
11/28 "Push heavy"

1)Bench - up to 255x1
225x1
235x1
245x1
255x1
225 - 2x3

2)Red Band DB bench press - up to 80s, 5,5,7

3)Low inc. DB JM press
55x10
65x8
45x12
45x12

4)DB front shoulder raises (25s) x 10, 17.5s x 15
5)Tricep Pressdowns 3x12

danki
11-29-2012, 10:09 PM
11/29 "Light pull/legs"

1)Box squats
205 x 4x3
225 x 2x3
245 x 1x3
205 x 1x3

2a)Shrugs, up to 255 x 5
2b)"Kelso DB shrugs (65s) x 8

3)Cable row 3x8-12

4a)DB swing (75) 3x5
4b)Band walks
4c)1-leg deadlifts

5)Hammer curls up to 30s x 10

danki
12-02-2012, 09:27 PM
12/2 "Light push"

1)Bench + red short bands
155x3
175x3
185x3
185x3
165x4
165x4

2)Inc. DB bench + red band
65 x 3 x 6
w/o band] 70x7

3a)Decline bench
135x6
165x6

DB floor press (70s) 12,10

3b)Tricep pressdown (60) 4x10

4)Shoulder raises (side and front) 15s 3x15+

danki
12-03-2012, 10:23 PM
12/3 "Heavy Pull/legs"

1)Rack pull @ knee
up to 385 x 3

@ mid shin up to 345 x 3

2)Pullup 2/5 (up to 20/BW)

3)Rack split squat 4x6 up to 165x6

4a)Step ups 4x10
4b)Rows 8,6,20,20

5)Curls, up to 40s x 4-3-3

danki
12-05-2012, 10:12 PM
12/5 "Heavy Upper"

1)Floor press
225x1
235x1
245x1
255x1
225x3

2)Band Incline DB bench (black band)
60x5
70x4
70x4

3)Pullups/Pulldowns (20 mins) ~100 total reps
Pullups (BW) 6x5
Pulldowns (150) 6x6, (105) 4x10

4)DB shoulder press
50x10
55x10

5)Curls (35-40s) 6-12 reps , few sets

danki
12-07-2012, 10:00 PM
12/7 "light lower"

1)Deficit deadlifts [20 mins]
295 - 8x3
275 - 5x5
-------------49 total reps

2)Bike sprint 2 x 2 mins

danki
12-09-2012, 09:22 PM
12/9 "light upper"

1)Pullups up to +45 x 1

2)Bench (20 mins)
205 - 5,5,5,3,3,3,3,3
185 - 5,5,5,5,3
165 - 5,5

3)DB rows (70s/35s) 2 x 5/13

4)Facepulls 4x10

danki
12-10-2012, 10:02 PM
12/10 "light lower"

1)Heavy db swings -up 90 x 3

2)Split squats - up to 60s x 5

3a)RDL + red short bands - up to 235 x 5
3b)Duck walks

4)Bike (20 mins)
level 20 - 8x15sec
Level 17 - ~6 x 30 sec

danki
12-12-2012, 10:40 PM
12/12 "upper heavy"

1)High DB inc. bench w/black band
65x5
75x2 - high incline
75x4 - low incline
65x5, 65x3 [without band]

2)Floor press
205x5
215x4

3)Pullup circuit [20 mins]
BW+10 5,5,5,3,3,3
Pulldown (165) 5x5
Row to chest (135) 5x8

4)DB sh. press (60) 2x10
5)EZ curl
15x10
35x10
45x6-4-4

***Next week switch to higher reps for incline bench
***Switch to lower rep clusters for BB curls

JosephITA
12-13-2012, 12:59 AM
Do you feel that incline bench is helping you?

danki
12-14-2012, 07:38 PM
Do you feel that incline bench is helping you?

Its hard to say. I feel that getting away from benching for a few months and doing more shoulders and pushups has helped a lot. My bench still hasn't gone up much, but I feel more ready now to train hard and push to new PRs.

For me though, im starting to think I need to stay away from going too heavy on incline and overhead stuff. So probably 6-12 reps is where Im gonna work from now on..

danki
12-14-2012, 11:30 PM
12/14 "lower"

1)Deadlift + black short bands
235x3
255x3
275x3

2)Bike sprints (level 20) 4x30s

3)20 min circuit
RFESS (50s) 5x4 [slow negatives]
DB RDLs 65s 4x8
Back ext. (BW) 4x10

4)Bottom partial leg curl 2x6-8

danki
12-16-2012, 09:50 PM
12/16 "light upper"

1)Pullup (25) 2x2-2-2

2)Bench circuit (~20 minutes)

(215) 5x3
(185) 4x4
Incine DB + red band (50s) 3x6

3)Shrugs (255) 2x5
4)BB curls (75) 7x3 - rest paused
5)Shoulder raises (light)
6)Tricep pressdowns (light)
7)Facepull (light)

danki
12-17-2012, 08:55 PM
12/17 "Squat/quad day?"

1)High box squat (black box+35plate)
275x3
315x3
345x3
315x2x3 (remove 35lb plate from box)

2)1-leg "skater" squat
+12.5 x 6
+25 x 6
+40 x 6

3)Bike sprints (level 20) 8x20sec

4)leg ext (30lbs) 2x20 slow and controlled
5)Top glute bridges 3x40sec (up to 95lbs)

danki
12-19-2012, 07:34 PM
12/19 "heavy upper"

1)Bench
235 5x1
225 3-3-2

2)Back circuit (little to no rest between sets/exercises)
Shrugs (225) 4x5
Pulldown(165) 4x6
Pulldown (120) 2x10
Shrug (135) 2x10

3)DB incline bench
70s x 10
75s x 6-4

4)Shoulders/biceps (side/front raises, and hammer curls) ~ 3 sets

danki
12-20-2012, 10:31 PM
12/20 "DE lower"

1)High box squat
235 x 2 x 2
255 x 2 x 2
Low box
235 x 2 x 2
255 x 2 x 2
High box
275 x 2 x 2

2)1-leg squat with 2 dbs (17.5s) 2x10
2b)Jump rope 2x20-30 sec

3)1-leg RDL w/band
3b)Seated calf raise

4)Biceps
5)Lying partial leg curls

danki
12-23-2012, 11:10 PM
12/23 "upper heavy"

1) bench (235) 8x1
2) DB incline
80x5
85x4

3)DB rows (100) 2x10
4)pull downs (150) 2x8
5)HS bench (slow concentrics) (25s-35s) 2x15
6)HS pull down (" ") (25-35) 2x15
7)tricep press down (40-50) 2x20

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12-24-2012, 12:11 AM
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danki
12-24-2012, 06:29 PM
12/24 "lower"

1)Box squat mid height box [paused]
225x2
295x1
345x1
365x1
Low box [paused]
225x2
295x1
345x1

2)RDLS / DB rdls
225 3x5 / 70s 3x8

3)Leg curls - slow concentric (80) 3x5

danki
12-27-2012, 10:26 AM
12/26 upper

1)bench
245 - 5x1
225 - 2x3

2a)DB incline (85s) 3x4-4
2b)chin-up 3x5-5

3)HS inc bench slow concentric 2x10-10
4)circuit
-DB row
-sh raise
-tricep press down

danki
12-28-2012, 10:01 PM
12/28 "heavy lower"

1)deadlift (325) 5x3
2)1-leg squats 3x5 (up to black box+plate)
3)lying leg curl 3x6 (110) last set did partials
4)DB RDL 3x8
5)bench rev hyper
6)1-leg ext (40) 2x10-20

danki
12-30-2012, 10:28 PM
12/30 upper

1)floor press 205
5x3
1x5
1x3-2

2)DB inc bench (85) 6, 4-4
3)Kroc rows with straps
85x10
95x10
105x15

4)pull downs (150) 4x8-10
5)shoulder raise/DB press
6)tricep pressdown

danki
01-01-2013, 10:03 PM
1/1 light legs

1)speed box squat (285) 6x2
2)"roman" deadlifts (255) 3x5
3)high step downs 2x10
4)abductor circuit 3x10+
5)lying hamstrings 3x8
6) calves

danki
01-03-2013, 09:53 PM
1/3 "heavy upper"

1)bench (235) 8x2
2)DB inc
90x3x3
80x2x7
60x8 (paused)

3)Kroc rows
115x5,7
105x20

4)decline DB jm press (50) 2x8
5)tricep press downs 4x10

danki
01-04-2013, 11:35 PM
1/4 "lower"

1a)deadlift (325) 3x2
1b)box jump (25-35) 3x5

2a)1-leg squats 3x5
2b)leg curl 3x5

3a)step downs 3x10
3b)farmers 3x 80ft

4a)abduction
4b)glute bridge

danki
01-06-2013, 10:33 PM
1/6 upper

1)rack lockouts (205-225) 5x3
2)Kroc rows (95)3x5, 5-5-5-5
3)machine inc (70s) 3x5-5
4a)face pull 4x5
4b)pull down 4x8
5)DB jm press 50x10

danki
01-08-2013, 10:22 PM
1/8 lower

1)box squats (low)
275x6x2
295x1
315x1

2)deadlift (315) 10,5,5,5,5 - low rest
3)step ups
4)leg curl
5)step down

danki
01-09-2013, 10:36 PM
1/9 upper

1)bench with red bands
185x8x2

2)DB inc w/black band
70x3x4
60x2x6

3)DB row 115x4x4
4)pull downs 2x8-4-4
5)DB jm press
6)biceps

danki
01-11-2013, 10:59 PM
1/11 Lower

1a)Deadlift
325x1
345x1
365x1
365x1

1b)Box jumps
35s x 5
35s x 5
1-leg x 5
1-leg x 5

2a)Hamstring v walkouts 2x2
2b)lying leg curls 2x10

3)Leg press (4plates/side) 4x8

4a)seated leg curl 4x10
4b)lunge variations 4x20

danki
01-12-2013, 10:30 PM
1/12 "upper de/re"

1)Incline bench
135 - 2x3
145 - 2x3
155 - 2x3
175 x 3
155 x 3

2)Bench (185) 30 reps in as few sets as possible - 9,6,5,4,3,3
3)Kroc rows w/straps (115) 15,12
4)Machine shoulder raise w/forced negatives 4 sets
5a)Biceps
5b)Triceps

danki
01-14-2013, 10:20 PM
1/14 "RE lower"

1)Deadlifts (335) 3x4-4
2)Squats
225 x 8-6
185 x 10-10
135 x 20-20

3)Walking lunges (35s) 3x40 seconds [~25 reps]
4)Lying leg curls (~80-115) 3x8-8
5a)Band walking variations
5b)Glute lunges [made these up]
5c)DB rdl

danki
01-16-2013, 10:46 PM
1/16 "heavy upper"

1)Bench - Alternating heavy/light 1/3 (thick grips on heavy)
3 x 1/3 up to 235/175

2)Floor press w/ fat grips
4x5 up to 205

3a)Kroc rows
ramp up to 120 x 15

3b)Floor DB jm press
up to 60sx10

4+)Biceps, lats, triceps

danki
01-18-2013, 10:51 PM
1/18 "heavy lower"

1a)Deadlift
355x1
365x1
375x1
385x1
385x1

1b)Box jumps (1-leg and 2-leg) 5x5

2)Lying leg curl tri-set 4x5-5-5 (95lbs)

3)Leg press 10-8-6-4 (top set at ~250 per side)

4a)crossover lunges 3x10
4b)lateral lunges 3x10

danki
01-19-2013, 06:22 PM
1/19 "RE upper"

1)Board press (w/25lb plate on chest) [195] 3 x 4-4
2)Mid incline DB press (45s) 3xmax (20,20,17)

3a)DB shrugs
3b)DB rows

4a)BB curl (65) 2x8
4b)Standing preacher curl (25)x8, (15)x12
4c)Chinup pulldowns 2 sets

5)Shoulder raises

danki
01-21-2013, 10:25 PM
1/21 "light lower"

1)Deadlift (345) 3x4-4 [lighter higher reps next time]
2)Lying leg curls 4x6 up to a RM (155) x 6
3)Squats (155) 30,26 [heavier, clusters next time]
4a)Walking lunges (40s) 2x15-25
4b)Rotational lunges (bw) 2x12/side
4c)DB RDL (40s) 2x15

5)Hammer curls (20s) 3x14

danki
01-23-2013, 10:10 PM
1/23 "heavy upper"

*Did chinups x 5 in between sets for total of 8x5

1)Bench w/25lb plate on chest
225x1
235x1
245x1
235x6x1

2)DB shoulder press
up to 65x5, 70x3

3)DB floor JM press
up to 65s x 5-5, 50x8-8

4a)seated row 3x10
4b)band pull-apart 3x10
4c)pec dec 3x10

5a)biceps (hammer up to 40sx4-4), BB (up to 65x10)
5b)Triceps

6)Farmers (70s) 4 sets

danki
01-25-2013, 10:35 PM
1/25 "heavy lower"

1)Deadlift (345) 2x6
2)Lying leg curl (155?x6), 155x6?
3)Squats
225x12
245x10

4)1-leg DB deadlift
35x10
50x10

5a)Lying leg curls (80)2x12
5b)Walking lunges 2x15

danki
01-26-2013, 10:25 PM
1/26 "light upper"

1a)1-board press (25lb plate on chest)
145x3
155x2x3
165x3
175x2x3
185x2x3

1b)DB rows (85) 8x5

2)Db mid height incline bench (45s) 15,15,25

3a)BB curl (75) 2x10
3b)skull crusher (75) 2x10

4a)Pulldowns 3x10
4b)Triceps (pressdowns/dip machine) 3x10-15

danki
01-28-2013, 10:33 PM
1/28 "light lower"

1)Deadlift (speed) (235) 5x3 last set, singles up to 295

2)Lying leg curl (155) 3x5, (140) 1x10
3)Squats (205) 10,10, 5-5-5-5
4a)Stepdowns 3x8-10
4b)walking lunges (25) 3x20-30

4)hammer curls (22.5) 3x14

danki
01-29-2013, 10:03 PM
1/29 "heavy upper"

1)CG bench w/pause
195x5
205x5
210x5

2)High inc. DB press
50x12
60x12

3a)Shrug variations 3x10 (135-205)
3b)Farmer's (80s) 3x2 trips

4a)Curls
70x5
80x5
DB 30s x 14/side

4b)Tricep ext
45s x 5
50s x 5
BB - 65x12

danki
01-31-2013, 10:38 PM
1/31 "ME lower"

1)Deadlift
275x5
295x5
315x5

2)Leg curls (140) 3x8
3)Wide box squats
135x8
185x8
225x12

4a)1-leg RDL (60) 3x8
4b)Walking lunges (20s) 3x20

danki
02-02-2013, 06:15 PM
2/2 "light upper"

1a)Bench (175) 6x3
1b)DB row (50) 6x8

2)DB bench (50s) 30,25

3a)DB snatch (32.5) 3x8
3b)machine row (60s-70s) 3x12-15

4a)BB curl (65) 3x8
4b)BB skull crushers (65) 8,8,12

danki
02-03-2013, 09:23 PM
2/3 "light lower"

1)deficit deadlifts (215-235) 3,3,3,5

2a)1-leg leg curls (50) 4x10
2b)leg press machine (~230) 4x10

3a)BW step downs 2x10
3b)Squats (145) 25,20

danki
02-05-2013, 10:09 PM
2/5 "ME upper"

1)Paused CG bench (3rms)
205x3
215x3
225x3

2)Low inc DB bench
55x10
70x12

3a)DB curls
40x4
45x4

3b)DB rollback ext.
40x8
45x8

4a)BB curl (65) 2x8-10
4b)BB tricep ext.
80x10
90x6

5a)HS pulldowns 3x8-10
5b)Facepulls 3x8-12

danki
02-07-2013, 09:56 PM
2/7 "heavy lower"

1)deadlift
295x3
315x3
335x3

2)Squats
built up to 'heavy' set of 5 (265)
235x18

3)1-leg SLDL (20) 3x10
4)pullthrough 2x10-15

danki
02-09-2013, 07:26 PM
2/9 "light upper"

1a)Bench (175) 5x5
1b)DB row (60) 5x10

2)Machine incline drop set (65/55) 2x 12-15/8-10

3a)Pulldown (135-150) 3x10
3b)DB snatch (22.5) 3x15

4a)BB skull crusher
45x20
55x20

Machine tricep 2x15

4b)DB hammer curl
20x15
25x15

Machine bicesp 2x15

danki
02-11-2013, 09:35 PM
2/11 "light lower"

1)Squat (255) 10x3
2)SLDL up to 235x5, 135x15-8-10 [[Next time (135) 3-4x15-30]]

3a)hand walkouts 3x5
3b)Offset farmers (40/80) 3 sets

4a)lying 1-leg curl (50) 3x8
4b)db swing (50) 2x20

danki
02-13-2013, 09:01 PM
2/13 "ME uppper" Tried some Shockwave stuff for my accessory work

1)Bench + red short bands
135x5
165x5
185x4

2)Inc. DB bench (SW)
45,55,65,76 x 4-4-4-5

3)Rolling tricep ext.
40x10
45x10

4)Machine tricep ext. (2 plates?) 1x12

5)DB rows (SW)
45,60,75,95 x 4-4-4-10

6)Lat pulldowns
150x10
165x8

7)Machine curl (4plates?) 1x10

danki
02-23-2013, 08:57 PM
22/22 "Back/shoulders"

1)machine row (PSR) 2 sets
top cluster 190x5

2)Pulldown 2x10 (150)
3)Rackpull (PSR)
top cluster 305x3

4)DB sh. press/push press (PSR) 2 sets
top set 65x3
5)Inc machine press 60x10, 50x15
6a)DB upright row 2 sets (15)x20
6b)Sh. raise 2 sets (10)x20

danki
02-23-2013, 08:59 PM
2/23 "Legs"

1)seated leg curl (PSR) 2 sets
top cluster (160)x5
2)DB swing 2x10 (70)
3)RDL (PSR) 2 sets
top cluster 235x3

4)Squat (PSR) 2 sets
top cluster 235x3
5)Leg press 2x10 (190?)
6)Leg ext. 2x10 (130?)

danki
02-24-2013, 09:13 PM
2/24 "chest/arms"

1a)1-arm tricep pressdowns 2x10 (WU)
1b)cross-body curls 2x10 (wu)

2)Dips (PSR) 2 sets
top cluster (BW) x 3

3)Machine 1-arm curl (PSR) 2 sets
top cluster (50) x 5

4)CG bench
175x10
165x10

5)Negative flies 3x5, top set 60x5

6a)Rev grip pulldowns 3x10
6b)Tricep ext. 3x10

danki
02-26-2013, 09:58 PM
2/26 "Upper heavy"

1)2-board press (3rm)
205x3
225x3
235x3

2)Pullups (BW) 3x5

3)DB row [no straps]
75x10
85x17

4)Machine sh. press
100s x 6
120s x 5

5a)DB upright row (20-25) 3x10
5b)Pushup w/black band 3x10

6)Tricep ext. (PSR)
20x5-35x5-45x5

7)DB curl (PSR)
20x5-27.5x5-35x5

8)EZ curl
35x15
45x12
55x10

danki
02-27-2013, 10:39 PM
2/27 "lower body day"

1)Wide box Squat (3rm)
275x3
295x3
305x3

2)Deadlift (PSR)
set 1 - 185x3, 235x3, 285x3, 335x3
set 2 - 185x5, 235x5, 285x5

3)1-leg RDL negatives (135) 2x3
4)1-leg RDL (45/45) 2x5

5a)Walking lunges (45/45) 3x5
5b)Leg press (3-4 plates/side) 3x10-13

danki
03-01-2013, 10:30 PM
3/1 "back/shoulders"

1)Machine Row (PSR)
80x5-,145x5-,190x5

Drop set 205x5-,170x5-,120x5

2)Pulldowns (150) 10,10,7

3)DB shrugs w/pause
60sx5
85sx5
100sx5

-----

4)DB press/push press (PSR)
35x5-,50x5-,65x5-

Drop set 75x5-, 50x5-, 35x5.

5)Machine sh. press (80s) 10,7

6)DB high pull/sh. raise 1 set 15-20 on each.

danki
03-02-2013, 09:56 PM
3/2 "Legs"

1)Seated leg curl (PSR)
5-5-5 (top cluster) 150x5

Drop set 5-5-5 (top cluster) 160x5

2a)"halting deadlifts" (255) 3x10 [sumo]
2b)Bosu glute bridges 3x15

3)wide GM squats (PSR)
5-5-5 (top cluster) 235x5

Drop set 5-5-5 (top cluster) 235x5

4a)Stepups 3x8
4b)Leg press 3x20-30

5)Back ext. 4x10-15, then iso holds ~30 secs.

danki
03-03-2013, 07:29 PM
3/3 "chest/arms"

1) CG incline (psr) clusters 5-5-3
top cluster (175x3)

drop set, top cluster (175x5)

2)Inc machine press
80s x 10
60s x 15

3)DB inc. press negative flies
60sx5
70sx3

4a)BW tricep ext. 2-3 x 8-10
4b)Hammer curl up to 35sx8

5a)Rolling tricep ext. (45s) 3x15
5b)EZ curls up to (~50) 3x15

danki
03-05-2013, 10:50 PM
3/5 upper

1)2-board press
205x1
225x1
235x1
245x1
255x1
265x1 [spotter touched the bar]

2)EDT circuit [15:00] didn't keep track of reps, but did sets of 5 the whole time

Machine sh. press (90s)
DB row (75)

3)EDT circuit [15:00] same ^^^

EZ curl (55)
Rolling Tricep ext. (55s)

4)Pulldowns (120) 4x10 [30sec rest]
5)Tricep pushdowns (50) 4x10 [30 sec rest]

danki
03-06-2013, 10:43 PM
3/6 "lower"

1)Deadlift PSR 2 sets
205x3- 275x3- 345x3
205x5- 275x5- 345x5

2)EDT style circuit (15:00)
Squat (205) x 8
Bosu Glute Bridge x 5

3)EDT style circuit (10:00)
Leg press (4 plates/side) x 8
1-leg RDL x5/leg

4)Back extension isometrics x ~30 seconds. Up to 45lbs.

danki
03-08-2013, 10:10 PM
3/8 "back/shoulders"

1)Pulldowns (165) 3x8
2)Machine Row (PSR) 3 sets
heaviest set- 205x5-, 170x5-, 145x5

3)DB shrugs w/pause (100s) 3x5
----------

4)Shoulder press drop sets (3 sets)
DB push press (65)x5
High incline 65x5
"" "" 50x5

5a)Facepulls 3x15
5b)Shoulder raises 3x15

6)Machine sh. press 2x15

danki
03-09-2013, 09:42 PM
3/9 "legs"

1)Speed squat (205-235) 6x3

2)Leg press 3 sets psr
heaviest cluster (? 130x5)

3)Leg extensions 3 sets PSR
heaviest cluster (? 130x5)

4)Lying leg curl 3 sets PSR
top cluster (140x5)

5)Seated leg curl 2 sets PSR
top cluster (140x5)

6)Deadlifts drop sets 2 sets.
285x5
235x5
135x5-8 RDL

danki
03-10-2013, 08:57 PM
3/10 "chest/arms"

1)CG bench
185 2x5
175 x 10
165 x 8

2)Hammer curls
up to 40s x 5
35s x 10

3)Rolling tricep ext.
up to 70s x 5

tricep pressdown
100x10+

4)BB curl (45) 3x12

5)Inc. DB bench wide
up to 65 x 10

6)Inc bench machine (50) 2x12

7)Peck dek (90) 2x12

danki
03-12-2013, 10:34 PM
3/12 "upper"

1)Bench ladders (205) 3x1,2,3,4
2)Pullup ladders (+15) 3x1,2,3,4

3)DB bench
50x5
70x5
80x5
90x5
75x12

4a)DB shrugs w/ pause
75x5
65x5,5,5,5

4b)DB row
75x2x8

5)Hammer curls
up to 35s x 2 x 6
30s x 10

6)Tricep pressdowns
100-120 x 2 x 10

danki
03-13-2013, 09:53 PM
3/13 "Lower"

1)Deadlift
singles up to 385x1 (2 sets)

2)Squat ladders (275) 3 x 1,2,3,4 [~11 minutes]

3)Lying leg curls (125) 2x8

4a)Bosu glute bridge 2x5
4b)DB RDL (65s) 2x8

danki
03-15-2013, 10:41 PM
3/15 "Back/shoulders" [week 1]

1)DB rows (dead stop)
40x10
75x10

2)High inc. DB press (arnorld press?)
40x10
65x10

3)Pulldowns
90x20
105x15

4a)Shoulder raises (10 side/ 10 front)
15x10/10
20x10/10

4b)Band pull-apart (thin orange) 2x20 [go red next time]

5a)DB shrugs w/1-sec pause
35x20
60x20

5b)Machine row
70x20
90x20

danki
03-16-2013, 08:35 PM
3/16 "Arms/Chest"

1)Speed bench (155) 6x3
2a)Rolling tricep ext. (65s) 2x10
2b)Hammer curls
35x10
37.5x10

3a)Tricep pressdowns
70x15
100x15

3b)Bench dips (BW) 2x10

3c)Scott curls (20s) 2x15

4)Low inc. DB bench (wide)
45s x 18
45s x 12 [squeeze press]

5)Pek dek (90) 2x10-15

5)Cable inc. fly (50s?) 2x15

danki
03-17-2013, 10:20 PM
3/17 "legs"

1)DB swing (55) 6x5

2)Stepups 1-dumbell
20x10
35x15

3a)Back ext. (90lbs) 2x8
3b)1-leg RDL reaching 2x10

4a)1-leg RDL
35x8
50x8

4b)Leg press (slow eccentrics) 3 plates/side 2x15-20

danki
03-19-2013, 10:29 PM
3/19 "Upper"

1)Bench ladders (205) 2x1,2,3,4,5 [under 10 min]
2)Pullup ladders (+15) SAME

3)Rolling tricep ext.
70x5
75x5
70x5

4)DB rows
"Kroc" 120x10
Dead Stop [no strap] 85x10

5a)Bench Dips (BW) 2x10
5b)BW tricep ext/pushup to chin 2x10

6)EZ curl
up to 55x5
Preacher up to 55x5

danki
03-20-2013, 09:57 PM
3/20 "lower"

1)Squat Ladders (275) 2x1,2,3,4,5 [~10 minutes]

2a)Deadlift with long pause at top
305x3
255x3
255x3

2b)1-leg reaching RDL
BWx10
10lbs x 10
15lbs x 10

3)Farmer's (70s) 3x2 trips

danki
03-22-2013, 10:21 PM
3/22 "back/shoulders"

1a)Sh. press machine
60x10
75x10
75x10

1b)Dead stop db row
60x10
75x10
75x10

2)DB arnold press
50x10
60x7
60x7

3)Pulldown
90x15
120x15
120x20

4a)DB sh. raise [slow lowering]
3x10-15 (17.5-25)

4b)Band pull apart (orange - red) 3x15

4c)DB shrug (60?) 3x10

danki
03-23-2013, 10:21 PM
3/23 "lower"

1)Rack pull w/pause 3x3
325
325
345

2)Speed box squat 6x3 (225-245)

3a)Stepups (offset weight) 35/15 3x6
3b)leg press 2 plates 3x20

4a)1-leg deadlift (BW-35) 3x8-20
4b) Glute bridge 3x10-20

5)Leg ext (A lot of reps)