kkl

[KKL]

back n biceps

deadlift 435lbs 3x6

bent row 275lbs 2x6 1x4

pull ups x14 x12

strict curl 135x4 110x9

chest and tri's on mon

[chris mason]

Excellent lifts!

[KKL]

thanx chris. i really enjoy your posts btw.

[chris mason]

Shhhh! They will think you are a plant! Chris scampers to nearest mailbox to get $ to KKL quickly!

[Craig James]

Chris, where's the money you've been promising me???

Like Chris said, nice lifts, KKL. Curious to see how your whole routine goes.

[chris mason]

Damn dude, shut up!!!! I'll send it, I'll send it already!@

[KKL]

pushed forward a day since i had nothing to do

bottom pos. rack bench press 6 sets of 3's to 305lbs

standing military press (strict) 195x4 185x2x6

dumbell incline 100's x7 90's x11

dips 90 x14 x12

p!ssed about with some light laterals and cable cross-overs to finish off.

i find multiple (5-6) sets of 3 working upto a heavy near max has really helped my bench. like today I went 185x3, 225x3 255x3 275x3 290x3 305x3. i could probably do 315x3 without all the other sets but find this helps my shoulders, keeps me in the groove and the total workload helps towards growth and strength.

-kkl

[KKL]

olympic squats 405x8 315x23
405 wasn't all out, 315 was

stiff legged DL 225x3x15
easy, going to do these for a while instead of regular

power cleans to 245x2
missed 3rd rep, I havent done these for ages thats why

standing abs/leg raises ss 3x10

glute pull throughs 3x10

-kkl

[KKL]

also, trying to lean out a bit, current bodyweight = 217lbs. i'd like to drop 10-12lbs. I will be doing fairly high intensity cardio 3x a week. i contemplated doing light (225) breathing squats 3x a week to energise the metabolism too but i'm too lazy

[KKL]

well since my last update i dropped about 8lbs and can see all 6 abs now. pretty good. far from shredded but i dont want that anyway.

chest/shoulders/triceps today

standing military press 135x5 185x1 205x1 225x1 195x5
*havent done a 225 strict press for years! very pleased*

dumbell incline 100's for 5 sets of 5
*first set felt totally out of the groove so did more volume*

dips bodyweight for 35 rest about 15 seconds 11

have been laying off benching as my rotators are screwed. training 4x a week like so: m/thurs = the above, tues/fri = legs/back. "legs" is just hill sprints and any easy machine stuff, though, as i have had lower back problems for a while from constant pounding on squats/dl's so am giving those up in favour of upper body specializing (which means i can train more!). i'm hoping to hit 225 for 5 reps sometime this year in the military, and maybe work upto 130's for 5 in the incline (best was 120's for 7 when i was 20)

thanx for reading