[mrodock]

Sun. 6/15

Back Squats
3x5x255

Bench
5x155
4x155
4x150

DB Snatch
3x5x70


Wed. 6/18

Back Squats
4x265 (tried to go too heavy, too quick, scared myself and quit after 2 sets)
3x260 (I had been increasing on squats by 10 pounds a workout for several weeks but this time it was too much, so I decided to scale back and give my body sometime to recover, see next workout)

Overhead press
3x5x110

Deadlift
5x135
5x165
5x205
4x255 (supinated grip)

Lying Face pulls
15x15
11x15

Push-up plus
15
14 (seemed to get in the way of bench progress so I'm temporarily eliminating them)


Fri. 6/20

Back squats
3x5x240

Bench
4x155
2x5x145

DB Snatch
5x75
3x75 (left) 5x75 (right)
5x70

Chins
7 (weaker than I was 2 months ago but I'm also 13 pounds heavier on 6/20)
2x4


Sun. 6/22

Back Squats
3x5x245

Overhead press
3x5x112.5

Romanian deadlift
8x115
9x140
8x175
7x205

Lying Face pulls
16x15
15x15
11x15


Tues. 6/24

Front Squats
3x5x135

Bench
3x5x135 (someone advised me to decrease my bench to break out of my lack of progress and then try to add 5 pounds per workout)

DB Snatch
3x75 (R)
2x70 (R)
2x5x65 (R)
3x5x70 (L)


Thur. 6/26

Back Squats
3x5x250

Overhead Press
3x5x115

Deadlift
5x135
5x175
5x205
2x245 (supinated)
5x255 (supinated)


Sun. 6/29

Back squats
3x5x255

Bench
3x5x140

Romanian Deadlift
8x120
9x145
8x185
9x215

Lying Face pulls
15x15
12x15


Tues. 7/1

Front squats
3x5x145

Overhead Press (BB)
3x5x120

DB Snatch
2x5x75
5x70

Grip Strength (BB)
4x205 (holding onto barbell with a double overhead grip just off the ground for about 15 seconds)


Thur. 7/3

Back Squats
3x5x260

Bench
3x5x145

Deadlift
5x135
5x175
5x205
3x235 (supinated grip)
5x265


Mon. 7/7

Back Squats
3x5x265

Overhead Press
3x5x122.5

Romanian Deadlift
8x125
8x150
8x185
8x225

Lying Face pulls
20x12.5
17x12.5
13x12.5


Wed. 7/9

Front Squats
3x5x160

Bench
3x5x150

DB Snatch
5x3x75

Grip Strength
4x100 (holding two 100 pound dumbbells for 10-15 sec.)


Fri. 7/11

Back Squats
5x270
3x270 (bad unracking)
5x270

Overhead Press
3x5x125

Deadlift
5x135
5x175
5x205
5x235
5x275 (supinated)

Lying Face pulls
22x12.5
17x12.5


Sun. 7/13

Front Squats
3x5x175

Bench
3x5x155

DB Snatch
3x5x60 (deload, shoulders started feeling a little sore)

Grip Strength
4x90's (hold two 90 pound dumbbells for 20-30 sec.


Wed. 7/16

Back Squat
3x5x270

Overhead Press
3x5x122.5 (I idiotically forgot a 5 pound plate on the left side)
2x130 (tried to make up for it with a heavy set but it didn't work so well)

Romanian Deadlift
8x135
8x165
8x200
2x235 (grip strength failed
4x225 (grip strength failed, probably warmed up too heavy, or did too much grip volume)


Sat. 7/19

Front squats
3x5x135 (deload)

Bench
3x5x160

DB Snatch
3x5x65 (deload)


Mon. 7/21

Back squats
3x5x190 (deload)

Overhead Press
3x5x127.5

Romanian deadlift (deload)
8x105
9x125
8x145
8x160

Standing! Face pulls
2x20x60
18x60


Thur. 7/24

Back squats
2x5x270
4x270

Bench
2x5x165
4x165

DB Snatch
5x3x70 (slight deload)

Standing Face pulls
18x72
15x72
14x72


Sun. 7/27

Front Squats
3x5x185

Overhead Press (too much weight, ended up being more of a push press)
3x5x130

Deadlift
5x135
5x175
5x205
5x235
3x265 (supinated grip)
5x285 (supinated grip)

4-1 minute intervals at an average of 22 mph with 30 seconds rest between on the stationary bike
---the darn bike didn't have any straps on the pedals, that wasn't fun


Note: On all exercises I do warm-up sets, but I only list them on deadlifts because I only do 1 work set of these. For back squats my warm-up sets are as follows:

5x45
5x95
5x135
5x185
5x225
2x250

If I do 3x5x270 for my work set this is a volume of nearly 8000 pounds. I do not know if this is particularly high or not but it is not suprising to me I could not recover after doing this and deadlifting heavy in the same work-out, so I will not be doing that again. For most other exercises, bench press, overhead press I do 4 warm-up sets.