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Wednesday 20 June

Workout B
3x5 Squat - 185 lbs
3x5 Standing military press - 115 lbs
3x5 Bent Rows - 145 lbs
2x8 Chinups

Ab work: Decline sit-ups (1x70), Vertical Leg Raise (1x25), Dumbell Side Bends (2x12)

Workout felt solid today. My lifting buddy was out of town so I went solo today and was done in just under a hour.

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"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

Friday 22 June

Workout A
3x5 Squat - 185 lbs
3x5 Bench Press - 245 lbs
3x5 Deadlift - 185 lbs

Ab work: Decline sit-ups (1x50), Leg Raises (1x25), Medicine ball rotations (2x50)

Monday 25 June

Workout B
3x5 Squat - 190 lbs
3x5 Standing military press - 115 lbs
3x5 Bent Rows - 155 lbs


Ab work: Weighted Decline sit-ups (1x40), Vertical Leg Raise (1x25), Dumbell Side Bends (2x12)

You've gone up a lot on the squats from the beginning. Good job. I seem to have gotten stuck at 180 on those for a while.

Yeah I feel like I am getting a lot stronger in my squats, but I think I am going to be hitting a wall on those soon. Probably somewhere around 200lbs it is going to get tough to maintain form. I am still happy with this routine as long as I keep making gains. Thanks for the comment though, I was starting to feel like I am the only one reading this!

Wednesday 27 June

Workout A
3x5 Squat - 195 lbs
3x5 Bench Press - 250 lbs
3x5 Deadlift - 195 lbs
2X10 Dips - 45 lbs

Ab work: Weighted Decline sit-ups (1x50), Leg Raises (1x25), Weighted Side Bends(2x10)

Woohoo! I improved on all my lifts today!! I was feeling strong and decided to try and push the intensity today. The squats felt great and I feel like I can keep pushing those more steadily through the next few workouts. The bench press was hard as hell...I will be stuck on 250lbs for a few workouts I think. The deadlifts were a challenge at 195lbs. All in all it was a great workout.

You're doing the deadlifts at too high a volume. 1x5 is sufficient. You'd be able to progress in poundage on them quicker and the metabolic stress won't interfere with your other lifts.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Alright I will make the adjustment...I did notice that those things kill me. I really feel like they zap all my energy to do them.

Yeah. And the thing is it carries over. The change should help you keep squats, pressing, and deads themselves moving longer and easier. Should.

But I'm not saying you can never do deads at that kind of volume. Just not in the context of this high a frequency and consistent intensity. At least not if you want to be able to progress as long as possible.

Progression is the name of the game. So yeah I will take your advice and just blast one set of deads.