
Squats:
Bar x 10
135 x 10 ATF
215 x 5 below parallel
215 x 5 below parallel
305 x 1 half rep
Again, I came into the program with a 1 RM if 275 with a goal if 305 by programs end. I attempted 305 and panicked a bit half way down ( torn hamstring recovery) I know I had it though... I need to recalculate.
ABS+Biceps super sets.

Light bench:
Bar x 50
135 x 10
175 x 10
175 x 10
305 x failed
TriEXT:
45 x 20
45 x 20
45 x 20
Dips:
Bw(197) x 16
BW x 18
BW x 16
DB Flies:
30's x 15
30's x 15

Heavy Bench:
Bar x 50
135 x 15
185 x 12
235 x 5
235 x 5
295 x 1 ( new current PR)
305 x 1 ( new current PR)
315 x 1 ( new current PR)
325 x 1 ( new current PR)
Crazy?. I failed 305 3 days ago.. Only thing idid differently was jack3d....
Close Grip:
225 x 5
225 x 5
Incline:
205 x 5
205 x 5
Pushups:
X 61, immediately after last set, burnout.

Deadlifts
135 x 5
225 x 5
325 x 3
325 x 3
325 x 3
Speeds:
255 x 3
255 x 3
255 x 3
Power Shrugs:
225 x 5
225 x 5
225 x 10
Stiff Legs:
225 x 5
225 x 5
225 x 5
Bent over Rows:
225 x 5
225 x 5
225 x 5
Underhand Pulls:
Done immediately after Rows
BW (193) x 5
BW x 5
BW x 5

Squats:
Bar x 10
135 x 10
225 x 5
225 x 5
Arms & Abs

Was supposed to do light Bench Friday but I ended up getting called out to Bench with a couple of guys at work who call themselves the 300+ club, they're all 230+ And called BS when I told them I bench 325 at 192.
Bench:
135 x 10
225 x 5
315 x 1
325 x 1
335 x 0 ( I should have probably went 330 but 325 felt so good that I thought I had 335 in me)
275 x 4 ( I got 5 up but I felt a little help from the spotter at lockout.. Not sure if I needed it but it was a good struggle)
225 x 15

Heavy Bench:
Bar x 50
135 x 10
255 x 5
255 x 5
Close Grip:
225 x 5
225 x 5
Incline:
205 x 5
205 x 5
Burnout pushups immediately following last set: 50

I'm thinking about redoing my whole routine and restarting with my new 1RM numbers... I'm working out on a program set for a 275 1RM in the bench and I already hit 325. Suggestions? Should I just finish the routine? I'm half way through already, then start a new one?

caught a nasty stomach virus that didn't allow me to lift the last 2 days... i plan on hitting the deadlift and the squat both today at some point before work.

Deads:
135 x 10
225 x 5
325 x 3
325 x 3
325 x 3
Speeds:
255 x 3
255 x 3
255 x 3
Power Shrugs:
225 x 5
225 x 5
225 x 5
Bent over Rows:
225 x 5
225 x 4
225 x 5

Squats:
Bar x 10
135 x 10
185 x 10
235 x 5
235 x 5

Light Bench:
Bar x 50
135 x 30
185 x 10
185 x 15
TriExt's
45 x 20
45 x 20
45 x 14
Dips:
BW (192) x 12
BW x 15
Dumbbell Flies:
30's x 16
30's x15

Heavy Bench:
Bar x 50
135 x 20
185 x 20
255 x 3
255 x 5
Close Grip:
135 x 20
225 x 3
225 x 6
Incline:
135 x 20
210 x 3
210 x 4
Burnout pushups: 50

Deadlifts:
135 x 10
225 x 8
365 x 2 starting max was 365, hit it for an easy controlled double
Speeds:
305 x 3
305 x 3
305 x 3
Power Shrugs:
255 x 5
255 x 5
Stiff legs:
255 x 5
255 x 5
Bent over Rows:
185 x 5
185 x 8
Underhand Pulls:
Bw(194) x 10
BW x 10

Squats:
Bar x 10
135 x 10
245 x 5
245 x 5
315 x 1 highest I've gone since torn hamstring.. Was pretty scared lol... It puts my " Official total" back over 1000!
Arm and Ab Auxilaries

Light Bench:
Bar x 50
135 x 30
185 x 10
185 x 15
TriEXT's:
45 x 23
45 x 20
45 x 20
Dips:
BW (195) x 20
BW x 20
DB Flies:
30's x 20
30's x 20

Super frustrated.. Tore my hamstring AGAIN at work.. Now I'll be doing Benching only with Pullups for back... Not sure what else I can do...
Heavy Bench:
Bar x 50
135 x 20
185 x 20
225 x 8
275 x 3
275 x 3
Incline:
235 x 5
235 x 5
Skipped incline, hamstring throbbing

Deadlift day:
Not going to be able to squat or deadlift for quite some time, I tore my left hamstring in 2 different spots. I'll have to stick to tons of Pullups, power shrugs.. Ect.. Anyone have any other good back excersizes I may be able to do??
Underhand pulls:
BW (197) x 13
BW x 12
BW x 10
OverHand Pulls:
BW x 7
BW x 6
BW x 8
Power Shrugs:
225 x 15
225 x 15
225 x 15
DB Shoulder Press:
50's x 10
30's x 10 50's weren't heavy, just felt some pain/discomfort in rotators
30's x 10

Light bench:
Bar x 50
135 x 30
185 x 15
185 x 20
TriEXT's
45 x 20
45 x 20
45 x 20
Dips:
BW 199 x 15
BW x 20
BW x 20
DBFlies:
30's x 20
30's x 10
30's x 20
ABS

Since I can't squat or deadlift yet I'm just going to do a bunch of Stuff I normally wouldn't
Arms:
Barbell curls:
45 x 25
45 x 25
75 x 10
75 x 10
Alternate Hammer Curls:
30's x 10
30's x 10
30's x 10
Behind the back Forearm curl:
45 x 30 ( these burn like a beeeech)
45 x 30
Palms down forearm Curls:
45 x 11. ( super hard)
45 x 10
Calf Raises:
135 x 50
225 x 30
225 x 30

Heavy Bench:
Bar x 50
135 x 30
185 x 20
225 x 8
275 x 3
275 x 3
Close Grip:
185 x 14
245 x 4
245 x 4

Back:
Overhand Pulls:
BW (189) x 13 slow, controlled
BW x 13
BW x 13
Underhand pulls:
BW x 15
BW x 11
BW x 10
Power Shrugs:
225 x 15
225 x 15
225 x 15
DB Shoulder Press:
30's x 20
30's x 20

Light Bench:
Bar x 50
135 x 20
185 x 20
185 x 20
185 x 18
TriEXTs
45 x 25
45 x 20
45 x 22

Abs & Arms: since I can't deadlift or squat yet ive been doing stuff I never do
Hanging Ab Strap raises:
BW x 20
BW x 20
BW x 20
Barbell curls: I never ever curl.. Pretty weak with curls but surprisingly, aesthetically my arms are my best quality
45 x 25
45 x 20
45 x 25
Ab Ball Crunches:
BW x 50
30 lbs x 50
30 lbs x 50
Hammer Curls:
30's x 15
30's x 12
30's x 12

Heavy Bench:
Bar x 50
135 x 30
185 x 20
225 x 10
305 x 2
305 x 2
Incline:
Skipped