Day 2 Back/Shoulders
180lbs!!!
Standing Military Press [5x5] 105
Upright Rows [3x8-10 (w) 2x8-10 (c)] 85
Deads [5x5] 255
JS Rows [2x8-10] 155
Chins [2x8-10] BW
Shrugs [2x8-10] 225
Hammer Strength Row [2x8-10] 180

Pretty kickass workout today. I took 0311's suggestion and did 3 sets of widegrip (w) (highpulls) and 2 sets of close grip (c), after doing the wide grip, the close grip felt really good. Thanks for the advice man :hbang: .
Overall it was pretty high intensity and I'm happy with the numbers I put up. :fest30:

great :hbang:

The program looks solid kane. Real good deadlift numbers too man. keep addin wieght to the bar and you'll be fine.

Thanks hrdgain.

Day 5 Bis/Tris
180lbs
Close Grip Bench [5x5] 155
Barbell Curls [5x5] 75
Seated Tricep Extension [2x8-10] 75
Incline Hammer Curls [2x8-10] 35
Weighted Dips [2x8-10] BW
Preacher Curls [2x8-10] 75

Solid workout today, left the gym with an amazing arm pump. BB Curls, Seated Extensions and preachers curl are at their max for now due to my forearms. I can handle those weights no problem, but if I increase the weight any higher then my forearms will act up. I also did some forearm work at the end of the workout. Overall I'm satisfied with these numbers for now.

Day 6 Legs
180lbs (almost there, one more weigh-in and I've got my goal :D)
A2G Squats[1x5] 135,155,165,175,185
Leg Press [2x8-10] 200
Leg Curls [2x8-10] 130
Seated Calf Raises [5x15] 90
Abs

I decided to change A2G Squats from a [5x5] to a [1x5] just so I can really pound my legs. I did a warm-up first and then my working sets and when all was said and done...I did 9 sets of A2G squats :17: ...Everything else was pretty much standard, ie. lots of muscle pain (the good kind though). I did ab work but its nothing crazy so I'll spare the details.

Here's what I did for my warm-up (A2G Squats):
1x10 70lbs
1x10 95lbs
1x8 105lbs
1x6 120lbs

next time try this out:
1x10 70lbs (normal to fast)
1x8 95lbs (slowish to normal)
1x6 105lbs (normal)
1x4 120lbs (normal to slow)
1x2 135lbs (slow down and fast power up)

you will actually do less reps and more weight so you will be able to get use to the load. also I find the last set of slow and really focus on powering up fast helps with the muscle fibers firing off in a power lifting sort of way, (like doing speed lifting), just make sure you don't lock your knees, you could hurt yourself that way, just stop shy of lockout.

Your warm up is not wrong, it is good. I just wanted to share what I do and see if anybody else would have good results with it. what do you think?

Dave's way is closer to what I do, but I don't go slow down on the acclimation sets. Unless he just means normal and controlled as opposed to the fast power up, in which case I do.

But regardless, keep in mind that a warm-up, including the acclimations, shouldn't really be taxing to you. They should get you ready and enable you to lift to your maximum, but not take anything out of you really. The only reason I mention this is because you mentioned the number of sets you did including the warm-ups (and also the "tears"). Makes me thing they are impacting you in some way if only phsychologically.

I think that warm-up looks good man. I will giv'er a shot next time :D


I put the tears in because I was in the squat box for so long lol. The warm-up sets weren't super super easy, but they didn't take anything off of my workout sets. Thanks for looking out for me Eric. :hbang:

That's what I thought but I figured it doesn't hurt to make sure!