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Tuesday

Olympic Squats: 5x5 (reduced 15-20%) 150
Standing Military Press: 5x5 95
Deadlifts: 5x5 250
RG Pulldowns: 5x5 170
Accessory (incline curls and abs) 2x10

Felt good again today, I think this is a good base point as well. Deadlifts were a bit difficult only because my grip started to go a bit on set 5. I'm planning on going strapless for as long as possible. RG Pulldowns were kinda easy but I think it will get harder as deads and military go up. Feeling pretty pumped to see how the last day of week 1 goes, just to see if I've got the right numbers for it too.

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Go ahead a put in a static hold at the end of your deadlifts. Hold it as long as you can. That will begin to strenghen your grip tremendously right now while your on this program.

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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.

Ok sweet. Thanks for the advice I appreciate it.

Thursday:

Olympic Squats: 1x5 (pyramid) 195
Benching: 5x5 165
JS Rows: 5x5 180
Accessory (weighted dips and abs) 2x10


Squats felt great! I've never liked squats, they've always been the bain of my existence, but I'm starting to get used to them now. Bench felt alright, its really tough for me to gauge how well I'm doing on bench for some reason, everyday feels like I have a different strength on the bench. Rows went well, maybe a bit heavy, so I won't increase the weight much, maybe only 5lbs.
On the whole it was good!

Sunday:

Olympic Squats: 5x5 190
Benching: 1x5 (pyramid) 195
JS Rows: 1x5 (pyramid) 215
Cleans: 3x5 115
Accessory (skullcrushers and abs) 2x10

Good workout. Felt strong on the Squats and especially strong on bench. Rows were difficult, I won't be increasing them much next week. I added cleans into the workout because I want to get some more shoulder work into the routine and gain some more strength.

Basically what I'm doing is taking my numbers from the first week and adding 5-10 lbs for week 2 and running with that increment size right through. So I basically know what I'm lifting for this entire program.

Week 2 is where I'm re-evaluating my increment, for example I'm planning on putting 10lbs on my deadlift every week, but if I hit the gym tuesday and after I'm done I feel like 10bs isn't a realistic increment, I will re-adjust my spreadsheet using 5lbs a week. Once I'm done week 2 I'll have all my numbers lined up for the whole program and I'll be good to blast the fuck out of myself.

Tuesday:

Olympic Squats: 5x5 (reduced 15-20%) 160
Standing Military Press: 5x5 110
Deadlifts: 5x5 260
RG Pulldowns: 5x5 185
Accessory (incline curls and abs) 2x10

Today's workout was pretty good. I went early this morning and didn't get quite as much sleep as I wanted to (only 5 hrs) but nonetheless I made the numbers.

My Hip flexors were a bit tight during the first few warmup sets of A2G but once I got into the 5x5 it wasn't too bad.

Standing OHP was great. In the past 115lbs has been my peak because my lower back wants to push through my abs at that weight or heavier, but I felt pretty strong at 110 and should be able to hopefully make it to 155 (target weight during intensity phase) without any lower back limitations.

Deadlifts were pretty good. I only did 4x5 though, I was running out of time before class and I felt like I was gonna barf after busting through 3 sets with 30sec rest between sets. I'm feeling pretty strong with deads, and I included the static hold that Eric suggested. I basically stood there with the bar after my last rep until my fingers uncurled.

RG Pulldowns felt strong, I blew through these sets like jackshit. Nuff said.

Incline curls were nothing special, I couldn't quite jump to the next DB so I pushed out one set at the new weight and one set at the old weight. I'm not worried about progression on these (although I'm still gonna try to progress every week), they're just the accessory.

I haven't been keeping a detailed log about my bodyweight like I used to. For right now I'm focusing on adding lbs to the bar instead of to my frame. I'm weighing in roughly around 180lbs +/-

Thursday:

Olympic Squats: 1x5 (pyramid) 205
Benching: 5x5 175
JS Rows: 5x5 185
Accessory (weighted dips and abs) 2x10

Workout felt pretty good. Rows were difficult near the end because I was taking a shorter break between sets. Squats felt real strong, I think I'll be seeing a good increase in my squat.

Sunday:

Olympic Squats: 5x5 200
Benching: 1x5 (pyramid) 205
JS Rows: 1x5 (pyramid) 220
Cleans: 3x5 135
Accessory (skullcrushers and abs) 2x10

Well boys and girls, this is the max week. I'm expecting to hit all my maxes (mostly estimated) this week, so from here on in is not for the faint of heart.

Squats: Felt real fuckin strong on these, complete domination during the entire 5x5.

Bench: Bench was tough, my strength is really fluxuating with this lift. Some days I feel like I can bang out sets with 225, other days 135 feels fuckin heavy enough. I'm gonna stick with it and keep progressing and do a shitload of bench work during the DFHT

Rows:Heavy

Cleans: I'm good to go for this lift, even threw in a few clean and jerks in the last set for fun.

Skullcrushers: Who cares, its the accessory. I did them

Thursday:

Olympic Squats: 5x5 (reduced 15-20%) 170
Standing Military Press: 5x5 115
Deadlifts: 5x5 275
RG Pulldowns: 5x5 190
Accessory (incline curls and abs) 2x10

I did this workout today because I couldn't make it to the gym on tuesday or wednesday.

Squats: Very relaxing. Nice and light.

Military: Pretty heavy, lower back started to push in on the last few reps of set 5. Overhead pressing is definitely feeling great.

Deads: Huge spike in my deadlift power. It felt lighter than last week almost and I added 15lbs! Needed to use my straps once my forearms completely gave out, included the static pause to help with grip strength again.

Pulldowns: Fuckin sweet! I'm seeing alot of strength on this as well, I'm really gonna jack the numbers up over the intensity phase.

Accesory: Done

Only 7 more workouts til the intensity phase kicks off. Fuck I can't wait.

Sunday:

Olympic Squats: 1x5 (pyramid) 215
Benching: 5x5 185
JS Rows: 5x5 190
Accessory (weighted dips and abs) 2x10

Again I got fucked up for timing. I should be able to keep a regular schedule from now on.

Squats: Good, heavy but still lots of room for progression.

Bench: Decent, struggled a bit on the last set. Needed the sides of my spotters fingers for the last 2 reps.

Rows: Good and heavy. Should be able to make good gains in a short time.

Not much to report, same shit different day