Journey to 400 and 600

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    evanpiercey's Avatar
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    Journey to 400 and 600 (almost at 400!)


    Freshman in college, goals are to hit a 400 pound bench press and 600 pound deadlift as soon as possible (don't we all want to?). Done a variety of workouts ranging from different variations of westside to reg park and bill starrs 5x5 workouts. Now I'm utilizing more of a bodybuilding approach, similar to Jeremy Hoornstra's workout, and I'm getting pretty good results. The reason squatting doesn't make the cut is because I'm still healing a pretty bad knee, so my squat is not as high, but I still work it as hard. My bench currently is 360 and my deadlift is 560. Well wish me luck, keep lifting.

    I'll start by posting yesterdays workout.

    Monday February 2nd, 2009

    Bench Press
    BAR x 10
    135 x 10
    185 x 8
    225 x 1
    285 x 5
    320 x 2 (pause)
    355 x 1
    365 x 1 (negative)
    225 x 18 (not taken to failure)

    Incline Bench Press
    135 x 10
    225 x 1
    225 x 5
    225 x 5

    Dumbbell Arnold Flies
    50 x 12
    60 x 10
    40 x 10

    Weighted Floor SL Sit-Up
    40 x 12
    60 x 10
    80 x 10
    Last edited by evanpiercey; 02-03-2009 at 07:55 AM. Reason: new information

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    I totally thought you had a question and I just started at it, oh well. You're pushing more weight than me, you could go up 40lb in both of those in no time flat.

    I was gonna mention bill's 5x5 but I see it's already been done. I suppose that what you're doing now would be a good break from that kind of lifting style. Maybe afterwards look towards doing another powerlifting/big 3 centric workout like sheiko or bill starr again.

    What kinda food/supps are you taking in? It could be as simple as adding an inexpensive monohydrate to your day that gets those two lifts up in fast. Anyway, way to be around for over 4 months and having something like this as your first post instead of a "which is better" thread.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Haha, well, currently I'm supplementing with USP labs Prime, Super Cissus Rx, and at large nutrition's Results (a creatine, beta alanine, and HMB product taken 45 min pre-workout). I want to see what results I can get on this program, so I'll probably stay on it for about 2 months, then I might utilize a sheiko program.
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    Today, my back acted up again. Last week, I was able to pull off 540 pretty easily, but my back tightened up right after. This week, I wasn't so lucky lol.

    Tuesday February 3rd, 2009

    Deadlifts
    135 x 5
    225 x 1
    315 x 1
    405 x 1
    500 x 1
    550 x FAILED

    Yates Rows
    135 x 10
    185 x 10
    225 x 10
    225 x 10
    225 x 10
    225 x 10

    Towel Pull-Ups
    1 x 10
    8 x 2 (5-7 second hang)

    Regular Grip x 10
    Wide Grip x 10
    Curl Grip x 8
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    On your deads, did you maybe not do enough reps at the lower weights before attempting 550? Maybe have 225 and 315 as sets of 3 and 405 as a set of 2.

    What is that reg/wide/curl grip at the bottom? Are those regular pullups?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Ya, those were regular pull-ups. You're probably right, I would have realized that I should not have attempted 550 had I done more reps at 405 and 315 because my lower back probably would have started to act up then. I'll change that up for next time. Thanks for pointing that out!
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    Wednesday February 4th, 2009

    Standing Military Press
    Bar x 10
    95 x 10
    135 x 5
    165 x 5
    185 x 2
    185 x 2
    135 x 5
    115 x 5
    95 x 3

    Barbell Shrugs
    135 x 25
    225 x 25
    275 x 10
    275 x 10
    315 x 5/5
    225 x 10 (slow at top)

    Dumbbell Clean & Press
    55 x 4 LR
    70 x 4 LR
    80 x 4 LR
    85 x 4 LR

    Plate Raise Partner Series (45 lb)
    10, 15, 15, 20, 20

    Today’s workout went really well. The standing Military Presses were strict, and I stopped at 2 repetitions at 185 due to the soreness in my lower back. Next week I will hopefully go for more. The best set of the day was the dumbbell clean and press with 85 pounds. Haven’t done these since the summer when I was using kettlebells, but they felt great today and I will definitely do them next week. Overall, today was a good workout.
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    Thursday February 5th, 2009

    Barbell Strict/Cheat Curls
    95 x 10
    115 x 10
    135 x 5
    165 x 5
    190 x 5
    95 x 10

    Seated Dumbbell Curls (30 second rest)
    50 x 8
    50 x 8
    50 x 8
    50 x 8

    Straight Leg Dumbbell Sit-Up
    60 x 15
    70 x 15
    80 x 15
    80 x 15

    Barbell Bus Drivers (speed)
    45 x 20
    45 x 20

    Hit a new PR on the cheat curls with 190 for 5 today. Overall had a good workout, and ready for tomorrows already. Weight is around 210-215, right where it should be now.
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    Friday February 6th, 2009

    Close Grip Bench Press
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    280 x 3
    280 x 3 (with pause on last rep)

    Weighted Dips
    45 x 10
    90 x 12, 5, 2 (DC style)

    Nose Breakers
    95 x 10
    135 x 3
    140 x 10, 4, 3 (DC style)
    65 x 10

    Today I was forced to lift in the morning, which was a slight shock since I haven’t lifted this early since December. Despite this, I had a pretty good workout, utilizing a slight DC style on the Dips and Nose Breakers. 280 for three went up pretty easily, next week I might try 290 for a 3x3 or maybe see if I can get 8 reps close grip with 275.
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    Saturday February 7th, 2009

    Front Squats
    135 x 5
    185 x 5
    225 x 5
    245 x 5
    275 x 3
    275 x 3

    Leg Press 2 x 10, 2 x 5

    Monday February 9th, 2009

    Bench Press
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x 1
    315 x 3
    315 x 2


    Incline Bench Press
    135 x 10
    225 x 13, x 4, x 3 (DC style)

    Cable Flies (3 second hold)
    8 x 10
    7 x 10
    6 x 10

    Plate Press Finisher
    45 x 10, 90 x 10, 135 x 10, 90 x 10, 45 x 70

    Saturday my knee was giving me some serious problems on the front squats, I have to see the doctor sometime soon to see if there is anything wrong (I had pretty serious knee surgery one year ago and am still feeling it). Monday I was feeling somewhat sore with the Bench Press which is why I didn't go too heavy, just two pretty easy sets at 315. But the incline bench press was a pleasant surprise. 13 reps at 225 felt really good. I enjoy mixing it up with a little DC style. The plate finisher is a great one that everyone should try, it makes you cry.
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    Tuesday February 10th, 2009

    Speed Deadlifts
    315 x 1 (8 sets)

    Pull-Ups
    47.5 lb DB (DC style)
    13, 4, 3

    Bent Over Strict Barbell Rows
    225 x 5
    225 x 5
    225 x 5
    Power Rows
    275 x 3
    275 x 3
    295 x 3

    Power Cleans
    225 x 2

    Barbell OH Sit-ups
    55 x 5
    75 x 5
    95 x 5
    95 x 5

    Today’s workout went well. Took a week off of heavy deadlifting due to my knee and just to give my body a rest. The pull-ups were good, and the rows were as well.
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    Standing Military Press
    95 x 5
    135 x 5
    185 x 3 (easy)
    Push-Press
    205 x 3 (easy)
    Military Press
    185 x 2

    Barbell Shrugs
    135 x 20
    225 x 20
    315 x 10
    315 x 10

    Dumbbell Clean & Press
    75 x 4 LR
    85 x 4 LR
    95 x 4 L 3 R
    100 x 4 LR *

    Standing Cable Cross Body Shoulder Raises
    4 x 10

    Today's workout was really good. I went pretty easy on the overhead presses because I wanted to be relatively fresh for the dumbbell clean and presses. The 315 on the shrugs was slow and felt extremely easy. On 95 with the dumbbell clean and press I missed the fourth rep on my right hand, and was pissed. So I went and grabbed the 100's and banged out 4 pretty easy reps on each hand. This set was by far the high point of the day and so far the high point of the week next to 225 for 13 on the incline bench press monday.
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    Thursday February 12th, 2009

    Barbell Cheat Curls
    95 x 12 (regular)
    135 x 5
    165 x 5
    185 x 3
    185 x 3
    185 x 3
    95 x 20 (regular)

    Seated Dumbbell Curls (one at a time)
    50 x 8 (4 times, 30 second rest between sets)

    Curl Grip Pull-Up Lowers
    50 x 2 (2 sets)

    Just hitting the Biceps today, nothing out of the ordinary. The 185 on the cheat curls was much easier than it has ever been, so were the 4 sets of seated curls with 30 seconds rest. Overall, today went well, and I am ready to hit triceps tomorrow.
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    Your numbers are pretty damn impressive man. No doubt you're gonna get 400 and 600, probabaly by the end of March at the latest I'd be willing to bet.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Friday February 13th, 2009

    Close Grip Bench Press
    135 x 5
    225 x 10
    225 x 10
    225 x 11

    Overhead Dumbbell Extension
    Warmup: 60 x 10
    90 (DC style) x 15, 8, 5

    Lat Pulldown Triceps Pushdown
    10 x 5
    11 x 5
    12 x 6
    13 x 5, 6 x 10, 9 x 8

    Close Grip Lockout Burnout
    225 x 5 on 3rd pin
    30 second hold
    225 x 5 on 4th pin
    30 second hold
    225 x 5 on 5th pin

    Wanted to go lighter on the close grip bench presses today and see how 225 felt. Told myself that I was going to do three sets of ten and no more than 10 reps. On the first close grip set I felt that I could have gotten 20, but couldn’t break my own promise haha. The overhead dumbbell extensions felt very solid, and so did the triceps pushdowns. No dips today, wanted to take a break. The burnout was something new, but I liked it a lot. Anyone should try it if they want a good finisher for the triceps or on an upper body day.

    Thanks for the motivation silent bob, it's all about the work, I know it will pay off.
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    Saturday February 15th, 2009

    Good Mornings
    135 x 5
    185 x 5
    225 x 5

    Straight Leg Deadlift/Barbell Rollouts
    135 x 8/x10
    185 x 8/x10
    225 x 8/x10
    275 x 8/x10
    315 x 8/x10

    Dumbbell Single Arm Swings
    40 x 30 LR
    40 x 30 LR

    Went pretty light. See the doctor for my knee tomorrow and will be able to either resume normal leg workouts, or have to stop for a little while.
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    Monday February 16th, 2009

    Power Cleans
    135 x 2
    225 x 2
    225 x 2
    225 x 2
    225 x 2
    225 x 2


    Wide Grip (3 second eccentric) Pull-Ups/Pink Band Pull-Aparts
    8/10
    8/10
    8/10

    Plate (45 lb) Rows/Eccentric Only Wide Pullups
    2 x 12/1 x 15 sec
    3 x 12/1 x 15 sec
    4 x 12/1 x 15 sec
    4 x 12/1 x 15 sec
    4 x 12/1 x 15 sec

    Calf Raise
    200 x 12
    200 x 12

    For back, I have returned to Power Cleans, an exercise I have not performed since last year when I was training primarily for football. 225 felt really easy, but I want to slowly progress to higher weights. I’m hoping that the change in exercise from deadlifts to power cleans will help with back thickness, but also functional strength. The eccentric wide-grip pullups were very tough, but I can definitely feel how they will be beneficial to my lat strength (as prescribed by Rodja on my pic forum). The plate rows are a primitive exercise, but really work every inch of the body. Today overall was a great workout.
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    Tuesday February 17th, 2009

    Bench Press
    Bar x 8
    135 x 10
    185 x 5
    225 x 1 (pause)
    275 x 1 (pause)
    315 x 1
    340 x 1
    355 x 1
    370 x 1

    Incline Bench Press
    135 x 8
    225 x 13, 3, 3 (DC style)

    Back Squats
    135 x 4
    185 x 4
    225 x 4
    275 x 4
    315 x 4
    315 x 5

    Dumbbell Arnold Flies
    32.5 x 20
    32.5 x 20

    Hit a new personal best on the bench press today. Weights seemed light, only 30 pounds away from 400, and my weight is still around 210 that is great. Stopped at 13 repetitions on the incline bench, didn’t want to do a forced rep, but 13 felt great. Starting to squat twice a week, and slowly am easing into it, which is why I only worked up to 315. One of my best workouts in a few weeks.
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    Wednesday February 18th, 2009

    Overhead Barbell Press
    135 x 2
    185 x 2
    185 x 5

    Barbell Shrugs
    135 x 20
    225 x 20
    315 x 10
    335 x 8

    Wide Grip Shrugs
    225 x 10
    225 x 10
    135 x 20

    Dumbbell Supine Grip Press
    55 x 10
    55 x 10
    55 x 10

    Pretty light, simple shoulder workout today. Didn’t want to go too heavy today, since I went pretty heavy yesterday on the bench press, but still got a solid lift in.
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    Thursday February 19th, 2009

    Curl Grip Pullups (15-25 second rest)
    90 lb, 8 x 2 reps

    Seated Dumbbell Curls (30 second rest)
    55 lb, 4 x 8 reps

    Barbell Bus-Driver Twists
    45 x 30 seconds
    45 x 60 seconds

    Just got a little blood flowing in the biceps, nothing too hard, but wanted to get some pull-ups in. The 90 pounds felt very easy, but wanted to do explosive reps. Nothing too tough today, tomorrow will be triceps, a little more intense.
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    Friday February 20th, 2009

    Close Grip Bench Press
    135 x 10
    185 x 5
    225 x 10
    230 x 10
    230 x 8

    Barbell Nosebreakers
    95 x 8
    140 (DC) x 12, 5, 4

    Pink Band Pushdown
    115 total reps over 6 sets

    Good overall day, chest a little sore, so didn't go very heavy on the close grip bench press. Got a total of 21 reps on the nosebreakers, 5 reps more than two weeks ago at 140, which was great. The band pushdowns are always a classic favorite of mine, and I always feel worn out after a few sets of those. A good triceps day, tomorrow will be the first day that I do legs for real in about a month and a half, so it will be a sick workout.
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    Saturday February 21st, 2009

    Back Squats
    135 x 5
    185 x 5
    225 x 3
    275 x 2
    315 x 6
    315 x 6

    Barbell Step-Ups/2-Arm Dumbbell Swings
    135 x 7 LR /100 x 8
    145 x 7 LR/100 x 10

    Single Leg Press
    180 x 12 LR
    250 x 8 LR

    Calf Raise Machine
    200 x 20 (slow tempo)
    200 x 20 (slow tempo)

    First real leg workout in over a month due to injuries (mainly broken foot and knee pains), but tried to go hard, but not overboard. The squats felt good, didn’t want to kill it today since I had no spot, and the step-ups/swings were really tough on the posterior chain. Overall, today was a great workout, and I look forward to getting my legs back into shape and as strong as they used to be.
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    Monday February 23rd, 2009

    Bench Press
    135 x 10
    185 x 5
    225 x 1
    27275 x 1
    315 x 1
    315 x 1
    315 x 2

    Incline Dumbbell Press
    100 x 10
    100 x 10

    Towel Cable Flies
    5 x 20
    6 x 20
    7 x 5 FAST x 2
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    Tuesday February 24th, 2009

    Deadlifts
    135 x 5
    225 x 3
    275 x 1
    315 x 3
    405 x 3
    500 x 5
    315 x 3

    Wide-Grip Pull-Ups
    BW x 10
    22.5 x 4 (eccentric)
    BW x 10

    Standing Dumbbell Rows
    42.5 x 8
    55 x 8
    75 x 8

    1 Arm Lat-Pulldowns
    6 x 7 LR
    8 x 7 LR

    Today the deadlifts felt amazing. My goal for 500 x 5 was optimistic, or at least I thought, but I hit 5 reps without even straining very much. Really felt the standing dumbbell rows, they were a new addition, and I will certainly continue with them. Best workout in a while.
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    Thursday February 26th, 2009

    Curl-Grip Pull-Ups
    45 x 6
    65 x 5
    70 x 6

    Barbell Strict Curls
    95 x 8
    105 x 8
    115 x 8
    120 x 5, 2

    Back Squats
    135 x 6
    225 x 1
    315 x 8

    Today I just wanted to hit the arms with my two favorite exercises (no cheat curls though). The pull-ups felt good, so did the curls, where I got more strict reps than I thought. Needed to do a leg movement, so I decided to just bang out a few sets of squats, 315 felt really easy, nothing too stressful since I only did one work set of 8. Overall, a good day, and I’m slowly tapering the amount of work down per day since I virtually will be taking a week (Saturday-Saturday) off of real regimented lifting for spring break. When I return, I will start up a Dorian Yates type upper/lower split, should be a nice change for rest.
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    PM

    Back Squats
    135 x 6
    225 x 4
    315 x 4
    315 x 10
    315 x 10

    Calf Raise Machine (2 second pause at top)
    200 x 12
    200 x 20
    200 x 20

    This afternoons leg session was the best I have had in a while. 2 sets of 10 at 315 felt really easy…Since I have been able to squat more, and do more leg work because my foot and knee have been deemed ok to workout on, I have been squatting more weight every week.
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    Friday February 27th, 2009
    Floor Press
    135 x 6
    185 x 6
    225 x 5
    275 x 6

    Nose Breakers
    95 x 10
    135 x 5
    155 x 3

    Pink Band Pushdown
    2 x 20

    Overhead Dumbbell Extension
    80 x 10

    Today’s workout went well, but was a little shorter than usual. Wanted to see where my floor press was, so I did a set for around a max 6 reps, 275 felt good. Good day, but now I’m essentially taking a week off of real heavy lifting to get ready for my next program.
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    Wednesday March 4th, 2009

    Wide Grip Pull-Ups (no weight)
    10, 10, 10, 10

    Incline Bench Press
    225 x 6
    185 x 9, 9, 5, 6, 4

    RDL
    225 x 10, 10, 9, 11

    Barbell Strict Curl
    105 x 9, 8, 6, 6, 4, 6, 1

    Performed 40 repetitions of each exercise, resting 45 seconds between sets. Looking to maintain size and strength, while also helping to maximize fat loss. I am scheduled for a very small surgery on my knee, but It will not allow me to do squats or any exercise that I put pressure on my knee for 5-6 weeks, so I want to get cut to ensure that my weight doesn’t become fat during that period.
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    Good luck with the knee man. With your dedication I hardly see 5-6 weeks as enough to set you back much if at all.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Impressive number's man! wish you luck in reaching your goals
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    Monday March 9th, 2009
    Back Squats (20 minutes, 315 lb, 6 reps/set)
    6 total sets in time

    Half Squats From Bottom Position (20 minutes, 185 lb, 6 reps/set)
    14 total sets in time

    Leg Press (15 minutes, 540 lb +machine, 6 reps/set)
    9 total sets in time

    Leg Extensions (10 minutes, 210, 230 lb, 6 reps/set)
    7 total sets in time

    One of the hardest leg days I have ever done.
    Thanks for the support Trapstar, every bit helps.
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    Wednesday March 11th, 2009

    Push-Press (20 minutes, 185 lb, 6 reps/set)
    7 total sets

    Strict Military Press Lockouts (20 minutes, 135 lb, 6 reps/set)
    8 total sets

    Floor Press (15 minutes, 225 lb, 6 reps/set)
    7 total sets

    Curl Grip Pull-Ups (10 minutes, 45 lb, 6 reps/set)
    6 total sets in time

    Today really kicked the crap out of me haha. I failed on a few sets with the push-press, getting to 5 reps on one following the 7th, and not able to complete it. That gives me incentive for next time. Overall, a great day, and looking forward to Friday which is deadlift day.
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    Thursday March 12th, 2009

    15 minutes of HIIT treadmill cardio.
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    Friday March 13th, 2009

    Deadlifts (20 minutes, 405 lb, 6 reps/set)
    7 total sets in time

    Wide-Grip Cable Rows (20 minutes, 150 lb, 6 reps/set)
    17 total sets in time

    Good Mornings (15 minutes, 185 lb, 6 reps/set)
    7 total sets in time

    Probably should have done closer to 450 on the deadlifts, but its ok. The rows and the good mornings were a little too light as well, but I still got a very good lift in today. After a full week on this program, my body is pretty sore, but Iím sure Saturday and Sunday will serve as well needed rest days and Iíll be ready to go again on Monday, attempting to best my sets on Squat day. Any feedback is welcomed.
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    Monday March 16th, 2009

    Back Squats (20 minutes, 315 lb, 6 reps/set)
    6 total sets in time

    Half Squats From Bottom (20 minutes, 225 lb, 6 reps/set)
    13 total sets in time

    Leg Press (15 minutes, 540 lb, 6 reps/set)
    10 total sets in time

    Leg Extensions (10 minutes, 230 lb, 6 reps/set)
    9 total sets in time

    Today was a great workout. I wanted to get 7 sets on the squat, but I just couldnít get there today, maybe next week. The leg press and half squats felt great though, stronger and more powerful that last week even.
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    Wednesday March 18th, 2009

    Bench Press (20 minutes, 275 lb, 6 reps/set)
    5 Total Sets + 1 Cluster Set In Time

    ľ Bench Press Close Grip Lockouts (20 minutes, 335 lb, 6 reps/set)
    11 Total Sets In Time

    Very Strict Standing Barbell Military Press (15 minutes, 95 lb, 6 reps/set)
    11 Total Sets In Time

    Curl Grip Pull-Up (10 minutes, 45 lb, 6 reps/set)
    6 Total Sets In Time

    Today was good workout. Havenít benched in almost a month, so I felt very fresh on the first few sets, then my lack of endurance kicked in and I began to falter a little bit. The military presses were very good, explosive but very strict since I made sure to flex my lower body to ensure that I would use no leg drive. Overall, today went well. Weighed myself today and was 209, so weight is staying pretty constant, I usually weigh 208-210 on higher carb days and 205-207 on lower carb days, so I thought that was a good weight.
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    Thursday March 19th, 2009
    7:30 Minutes HIIT treadmill cardio
    5.0-11.0 Incline
    9.0-10.0 Speed

    Strict Seated Dumbbell Double Curls
    30 x 8 (30 second rest, 4 totals sets)

    Strict Barbell Curls
    65 x 8 (30 second rest, 4 total sets)

    3 Big Hill Runs

    Just a little cardio and beach muscles this morning. Starting to get back into doing sprints and power exercises, so I need to gradually add more and more each week to ensure that I donít over do it.
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    Friday March 20th, 2009

    Deadlifts (20 minutes, 405 lb, 6 reps/set)
    6 total sets in time

    Wide-Grip Cable Rows (15 minutes, 160 lb[questionable], 6 reps/set)
    13 total sets in time

    Good Mornings (5 minutes, 185 lb, 6 reps/set)
    3 total sets in time

    Hamstring Curls (10 minutes, 112.5 lb, 6 reps/set)
    9 total sets in time

    Had to workout 6:00 AM today so I thought the numbers were going to be a bit off, but for the most part they were on target. I went a little easier on the good mornings because on my last set of deadlifts I felt a potential strain in my lower back, so I didnít want to really aggravate that. Overall, today was a good day, and now Iím ready for the weekend to REST!

    See you guys again on Monday, or I might do something light this weekend.
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    Monday March 23rd, 2009

    Back Squats (20 minutes, 315 lb, 6 reps/set)
    7 total sets in time *

    Ĺ From Pin Squats [1 pin lower] (20 minutes, 185 lb, 6 reps/set)
    11 total sets in time

    Leg Press (15 minutes, 540 + machine, 6 reps/set)
    10 total sets in time

    Leg Extensions (10 minutes, 230 for half, 250 for half, 6 reps/set)
    10 total sets in time *

    Calf Raises (200 x 30, 200 x 30, 200 x 30)

    * means personal best
    Todayís workout was great. I got 7 sets on the squat which is 1 more than the past two weeks and felt that I could have gotten more. Overall, I felt really strong today and can really see a drastic increase in strength from Week 1 to this week being the third.
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    Tuesday March 24th, 2009

    Circuit 1 (10 minutes)
    Reverse Sit-Ups x 12
    Barbell Rollouts x 10
    High Intensity Jump Rope x 20 seconds

    4 total circuits in time

    Circuit 2 (5 minutes)
    Squats x 10
    Side Lunges x 10
    Flutter Kicks x 120
    High Intensity Jump Rope x 20 seconds

    2 total circuits in time

    Just some relatively easy circuit cardio training. I try to get in 2-3 days of this each week, just to keep up.
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