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^^ x2

IW

mon MMA

wed...
BW 220.4

standing milt press
bar x 10
95 x 5
115 x 3
135 x 1
150 5x5

deads
135x8
185x5
205x1
225x1
275x1
315x1
335x1

pull ups
bw 3x5

db curls
60's x 5
55's x 8
45's x 8

reverse grip curls
40 x 10
60 x 8

thoughts: feelin a bit better, starting to eat more again but still short some major calories.

So how long you going to follow this style program? Any plans?

IW

Figured I would stick with it till I start stalling then move to a 3x5 or mix in a couple months of a different split. But for now I don't see much reason to change it.

I have decided i want to set some mean lift goals for about the end of june or so. Bench squat and deads. Any input on numbers?

What are you maxes at now? Its easier to set goals if you know exactly where you're at.


Here are my lifts so far:

MP: 165lb
Bench: 245lb
A2G Squat: 280lb
Parallel Box Squat: 315lb
Anderson Squat: 235lb
Deadlift: 170kg (~375lb)


IW

I'm not really sure where things are at. thats why I've being tossing in those random heavy lifts that don't follow my 5x5. Trying to get a feel for the heavy wieghts. I think i should start throwing in a max day once in awhile to really see where the bar is. I guess maybe I'll hold of setting goals for another week or two.

BW 219.8

bench
barx10
135x6
185x4
205x2
225x2
235x1
245x1
265 5x5
225x11 burn out set

squat
barx10
115x5
135x4
155x2
185x1
205x1
230 3x5 ( died so fast today f#@k)

p rows
165 5x5

dips
BWx17

diet=bad on the weekend but good today

wed = MMA

today (fri)
DB shoulder press
25's x8
35's x5
45's x3
55's x2
70's 5x5

Deads
135x8
185x5
205x1
225x1
245x1
265 5x5

pull ups
BW 3x5

Hack squats
50x11
50x10
50x10

Zottman curls
35's x8
45's x8

reg db curls
50's 2x8

BW= 222.0

Workout felt great today. Hopefully I can keep the food intake up all weekend.

BW 221.4

bench
barx10
135x6
185x3
205x1
225x1
245x1
270 x4x5x5x5
225x11

squat
barx8
135x5
185x3
205x1
230 5x5

hs rows
360 x8
360 x6
270 x15

dips
BW 2x15

Precor vert chest press (close grip)
200x12
200 x10

Thoughts: bench went crappy between me and the four different spotters the 5x5 didn't happen f$#k. Might go back 10 lbs and move forward again.

Thats a fricken solid bench regardless. A reset could help though. Keep it up.

IW