TweetSquats/Deads

~Definitely not my best lifting that I have done. Taking a stab at rehabbing this lower back/hip injury. We'll see.... stay tuned

Squats
225x3 w/u
275x3 295x3 310x3

Deads
365x3 385x3 405x3

Hypers
10/10/10/10/10

Seated Calves
200x10/10/10

Ab Work;

Decline Crunches
10/10/10

Hanging Knee Ups
10/10/10

Side Bends w/ Plate
10/10/10

~Lifts felt weak but no real signs of pain, yet.

TweetAM @ Work

DB Rows
100x10/10/10/10

Cybex Seated Rows
250x5/5/5/5

Cybex Lat Pull Downs
150x10 210x5 290x4

PM @ Home

Bench
135x15 225x10 315x5 360x3 380x2 405x1 ~ No pain tonight, hopefully start progressing again.

BB Shrugs
500x10 600x10 700x5

DB Curls ~ Rehab
25x15/15/15

Rotator Rehab;

Outside Rotation
15/15/15

Face Pulls
15/15/15

TweetStepping away from my past training format and going to bastardize the 531 format to my liking. All lifts are starting super light and gradually ramping up to my current short term goals. Im hoping that this gradual progression will alow me to meet my goals in all three lifts and rehab these nagging issues that I have had (hip, lower back, knee and shoulders).

Here goes.....

Training, Week of Saturday 9/7/16 – Friday 9/13/13

Saturday 9/7 Light Bench, 3x5 @ 75,80,85%

Bench Warm Up
Bar x 20 135x20 225x15

Work Sets
285x5 305x5 325x5

CGBP
225x10/10/10

Lat Pull Downs
100x15/15/15

BB Shrugs
225x25 405x10 500x10 600x10

Rehab;
DB Curls
25x10/10/10

Face Pulls w/ #2 Band
15/15/15

Outside Rotation w/ #1 Band
10/10/10


Sunday 9/8 Squats & Deads 3x5 @ 75,80,85%

Squats Warm Up
135x5 225x5

Work Sets
275x5 290x5 310x5

Deads
275x5 290x5 310x5

Hypers
10/10/10

Seated Calves
200x10/10/10

Ab Work;

Decline Crunches
10/10/10

Hanging Knees
10/10/10

Side Bends w/ Plate
10/10/10


Monday 9/9 OHP @ 3x5 70,80,85%

Seated OHP Warm Up
Bar x 20 135x5

Work Sets
150x5 160x5 170x5

Skull Crushers
90x10/10/10

DB Rows
55x10/10/10

BB Shrugs
225x25/25/25

Rehab;
BB Curls
Bar x 15/15/15

Face Pulls w/ #2 Band
15/15/15

Outside Rotation w/ #1 Band
10/10/10

Tuesday 9/10 Squats 3x3 @ 80,85,90%

AM @ Work

Cybex Seated Rows
190x10 250x10 290x5

Cybex Back Extensions
210x10 290x5/5

Standing Calves
187x10/10/10

PM @ Home

Squats Warm Up (Sumo)
135x5 225x5

Work Sets (Sumo)
290x3 310x3 325x3

Ab Work;

Decline Crunches
10/10/10

Hanging Knees
10/10/10

Side Bends w/ Plate
10/10/10

Wednesday 9/11 Bench 3x3 @ 80,85,90%

Bench Warm Up
Bar x 20 135x20 225x15

Work Sets
305x3 325x3 345x3

CGBP
315x3/3/3

Lat Pull Downs
100x15/15/15

BB Shrugs
405x10 500x10 600x10

Rehab;
DB Curls
25x10/10/10

Face Pulls w/ #2 Band
15/15/15

Outside Rotation w/ #1 Band
10/10/10

Thursday 9/12 Squat/Deads 531 @ 75,85,95%

Squats
135x5 225x5

Work Sets
275x5 315x3 350x1

Deads
275x5 315x3 350x1

Hypers
10/10/10

Friday 9/13 OFF

TweetSaturday 10/18

Bench
135x15 225x10 w/u
335x5 385x3 425x1 445x1

CGBP
315x5/5/5

Lat Pull Downs (BTN)
100x15/15/15

BB Shrugs
405x10 500x10 600x10

TweetSunday 10/20

Squats
135x5 225x5 315x5 405x1 455x1 500x1

Leg Extensions
135x15/15/15

Hypers
10/10/10

Seated Calves
200x15/15/15

BB Curls
Oly Bar x 20/20/20

TweetNo leg curls?why

Tweet

Originally Posted by wutlisstrice

No leg curls?why

Ill do some on Thursday, my scheduled Deadlifting day.

Tweetfair enough

TweetMonday 10/22

Bench Warm Up
135x20 225x20

Speed Bench
315x3/3/3/3/3/3/3/3/3/3

Seated OHP
135x10/10/8

**Ran out of time, Shrugs and BB Rows tomorrow.

TweetTuesday not Monday

TweetRemainder of last night's training session...

BB Rows
135x10 225x8 315x4/4

BB Shrugs
405x10 500x10 600x10

TweetSaturday 10/26 @ The Mecca

Bench
140x10 230x10 320x10 410x3 460x1/1

Bench w/ Super Ram
500x1 525x1 545x1

TweetSunday 10/27

Squat
135x5 225x5 315x5 405x1/1/1 500x1

Leg Extensions
180x10/10/10

Hypers
10/10/10

BB Curls
Bar x 20/20/20

Seated Calves
200x10/10/10