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Day One Chest/Back (workout done yesterday)
179lbs
A1-Bench Press 185 190
A2-Dumbbell Pullover 80 80
B1-Incline Bench 135 140
B2-Incline Flyes 30 30
C1-Lat Pulldown 150 150
C2-DB Rows 55 55
D1-JS Rows 135 145
D2-Seated Cable Row 125 125

I've posted weeks 1 and 2 for easy comparison of my progress. 180lbs is just around the corner! I'm starting to get stuck in flat bench..after 2 sets I tried to up it to 195, got one set out, went to 200 got half the set out, and went back to 190. Next workout I'm going to try pyramiding 180, 185, 190, 195, 200 and then the next week try 185, 190, 195, 200, 205 etc... Other than that nothing new to report.

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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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all the best

Day Two Shoulders/Traps
179lbs
A1-Standing Military Press 95 105
A2-DB Front Raises 10 10
B1-Arnie Press (DB) 40 45
B2-Side Laterals 15 15
C1-Bent Over Laterals 30 35
C2-Hammer Strength Row 180 180
D1-Power Shrugs 225 245
D2-Close Grip Upright Rows 95 95

Again I am posting weeks 1 and 2 for comparison. My hip flexors were screaming after the I put the weights down on Militaries and the Bent Over Laterals (curse of the OVT leg day?!? ). I cannot weight (haha) to break the 180lb mark . Other than the immense pain in my hip flexors after releasing the DB/BB and my amazing use of puns...nothing new to report ;)

Kane, on your leg workout:

I'm sure you had your reasons, but I would keep the weight up on squats, it's a superior exercise. Maybe go down on something else.

And besides:

Seems like your numbers have dropped considerably accross the board. What's it been, a month since you worked legs? I'm not asking ot make you feel weak, I'm just wondering if you intended to drop, for instance, 110 lbs off the machine squat (if I'm reading everything right)?

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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.

Happy to answer the question Eric, and yes you're reading it right. I switch from A2G Front Squats to A2G Back Sqauts and its (I'm hoping) just a question of getting form down before the weight comes up.For the squat machine I've got A2G back squats and leg press, which both hit the entire leg, right before it...so it fatigued my legs more than expected.The deadlifts went down a bit just because of the fatigue in my legs.

I kinda planned for a drop when I switched the exercises, just to get used to them, but unfortunately the drop has been a bit higher than expected. I planned this block for 5 weeks to compensate for a possible drop in week 1, so expect the numbers to go up when I post my next leg workout ;)...I hope

Kane, dont worry so much about the wieght drop, focus on getting your form down. I'm going through the same thing right now, i havent done any squats at all in over a year, A2G's are amazingly hard to do.

Lookin good though, good wieghts keep workin hard bro.

__________________
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

My apologies, bro. I'm usually a thorough reader, but I didn't catch the change from front squats to back. Also, although I noticed the large drop in the machine squat, I totally failed to notice the change from lunges to leg press. I must be losing it. Definitely will take some adjustment, and by all means you should wait to get your form down on the A2G back squats.

Definitely don't worry about the numbers, then, they should come up pretty quick. I just didn't read your journal thoroughly enough. Have to stop thinking I have a photographic memory .

Just wanted to make sure you hadn't gotten to caught up in the overall volume part of it and forgotten the basic tenants of the routine. That kind of thing happens to the best of us, but I see you have things well under control .

Thanks man, I appreciate the support

Don't worry about it, it gives me a chance to double check my methodology anyway. And I'm guilty of it too lol.

I won't

Day Four Arms (done today)
179lbs
A1-Barbell Curl (100) 75
A2-DB Curls 20
B1-Preacher Curls (EZ Bar) (85) 75
B2-Hammer Curls 20
C1-Weighted Dips (BW+45) BW+50
C2-Standing Triceps Extensions (DB) 50
D1-Close-Grip Bench (115) 135
D2-Skullcrushers 75

I changed my journal format a little...the number in brackets is my current max going into the workout. After Eric's post, I realized I haven't been giving the -1s the proper attention. So this way it will be easier to see where I am , as far as maxes go.

First of all, I did the workout today because I was out of town thursday, friday, and saturday. Leg day will be tomorrow and I will be back on track for tuesday's workout.

I decided to do a 5x5 of A2G squats just to see how I could do outside of OVT legs. Here's the result:
A2G Squat [5x5] 95, 115, 135, 155, 185
Basically this means that I can do more weight on leg day...I'll just have to reduce my -2's. This got me really pumped for the arm workout!

On to the arm workout...I couldn't curl more than 75lbs because it aggrevated my forearms. So I went with a 302 tempo instead of 201 for -1 and 802 tempo instead of a 602 for -2. After biceps, I proceeded to absolutely murder my triceps and then I did some forearm work at the end.