Building High-Performance Muscle™
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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

3/10/14

216.6 bw

W1d2 ALPHA

At universal

SQUAT

-Squat
45x12
135x8
185x5
225x3
275x1
315x1
365x12/5/5 - +belt +wraps +5 rep pr at weight.. only hit minimum goals on 2nd and 3rd sets today was wrecked

-Pause Squat
275x10/5/5 - same deal here.. this matches my pr should hopefully keep it at 10-12 whole time till past 315

-Rack Pull (from hole 25, just below knees)
405x12 -+straps very easy

-Lying Leg Curls
6x15/15/15/15

-Underhand CG Lat Pulldowns
140x15/15/15/15

-Ab Rollouts
BWx12/12/12/12

good day.. 500+ is mine soon enough

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chobbs
Level 1

Join date: May 2012
Location:
Posts: 2684

No homo lookin thick on IG

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

chobbs wrote:
No homo lookin thick on IG


Thanks man, I should prob throw that pic up on here too

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

3/13/14

215.6 bw

W1D3 Alpha

At school
BENCH 2

-Seated Overhead Press
170x12 -+wraps

-Closegrip Bench
205x12 -+wraps

-Spoto Press
225x12 -+wraps

-Dumbell Incline
80x15 -+wraps

-Standing BTN Press
100x12 -+wraps

-Close grip OH Rows
235x30 -+straps uh

-Barbell Curls
95x25

next workout is deads saturday.. deads 405x12, deficits 385x12, front squat 205x12, leg curls 1 top set, pulldowns 1 top set, back extensions 1 set to deat

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

3/14/14

214.6 bw

W1D4 ALpha

At universal

DEADLIFT

-Deadlift (touch n go)
135x12
225x8
275x5
315x3
365x1
405x12 -+belt +straps

-Deficit Deadlift (touch n go)
385x12 -+straps

-Front Squat
205x12

-Leg Curls (12+)
2x12
4x12
5x12
7x21

-Lat Pulldowns (12+)
50x12
100x12
120x12
140x23

-Back Extensions (12+)
bwx12
25x12
35x12
45x18

i will become legend

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

3/16/14

? bw

W2D1 Alpha

At universal

BENCH 1

-Bench (Paused)
45x12
95x8
135x5
155x3
185x1
205x1
225x11 -+wraps +2 rep PR

-Wide grip bench
215x15 -+wraps +10lb +3 rep PR

-Incline Bench
185x12 -+wraps +10lb +2 rep PR

-Dumbell Flyes
20x12
30x12
35x12
40x20

-Closegrip OH Rows
135x12
185x12
225x12
245x25 -+straps +10 rep pr at weight

-Skullcrushers
45x12
65x12
70x12
80x16 -+5lb +1 rep PR

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

3/18/14

217.6 bw

W2D2 alpha

At universal

SQUAT

-Squat
45x12
135x8
185x5
225x3
275x1
315x1
365x1 -+belt +wraps
385x11 -+belt +wraps +20lb -1 rep pr.. had 12 or more but i dint want to bend another bar by having to drop it off my back towards the end so i called it at 11

-Pause Squat
295x12 -+20lb +2 rep pr from 10rm. ive done 315x8 but this is good. I can do 315x12 next week

-Rack Pull (from below knees)
420x12 -+straps +15lb pr

-Lying Leg Curls
2x12
4x12
5x12
7x22 -+1 rep pr

-HS Pulldowns
+45psx12
+60psx12
+75psx12
+90psx30 - regular pulldowns were taken so i did these

-Ab rollouts
BWx22 -+10 rep pr..

kanyes drunk in love remix is a good song

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

3/20/14

217.8 bw

W2d3 alpha

At universal

BENCH 2

-Seated Overhead Press
180x12 -+wraps

-CLose grip bench
215x14 -+wraps +10lb +2 rep pr

-Spoto Press
235x14 -+wraps +3 rep pr

-Dumbell incline
40x12
60x12
70x12
85x15 -+wraps

-Standing BTN Press
45x12
65x12
85x12
105x16 -+wraps +5lb +4 rep pr

-HS Pulldowns
70x12
85x12
100x12
115x30 -+straps +25lb pr.. did these instead of rows cause i pulled my rear delt a little shoulder pressing so i didnt want to aggravate it with rows

-barbell Curls
45x12
65x12
85x12
100x25

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Spidey22
Level 1

Join date: Jun 2009
Location: Kentucky, USA
Posts: 3561

You do your own programming? Or are you doing some kind of actual routine? Workouts look interesting. Keep it up though, man.

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

Spidey22 wrote:
You do your own programming? Or are you doing some kind of actual routine? Workouts look interesting. Keep it up though, man.


I do my own programming, its not really programming its not that hard just start light and peak heavy

Thanks man

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

3/22/14

215.0 bw

W2D4 alpha

at universal

DEADLIFT

-Deadlift (touch n go)
135x8
225x5
275x3
315x1
365x1
405x1
425x12 -+belt +straps +20lb pr on 12rm

-Deficit (touch n go)
skipped this today wasnt gonna have the time

-Front Squat
220x12 -+15lb pr

-Lying leg curl
2x12
4x12
6x12
8x15 -+1 stack-7 rep pr

-Lat pulldowns (wide, front)
50x12
100x12
130x12
150x25 -+straps +10lb +2 rep pr

-back extensions
bwx12
25x12
45x12
55x22 -+10lb +4 rep pr

finished with copious amounts of lions head

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

3/26/14

217.2 BW

At Universal

OVERHEAD PRESS

-Overhead Press
45x12
95x8
105x5
125x5
140x13 -+wraps pretty big standing oh pr not sure exact # but big

-Incline Bench
(160x10)x5- +wraps

-Dumbell Shoulder Press
(70x10)x3 -+wraps

-Closegrip OH Rows
(225x10)x5 -+straps strict

-Barbell Curls
(95x10)x4

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

3/28/14

214.8 bw

W1D2 5/3/1 bbb

At universal

SQUAT 5s

-Squat
45x12
135x8
185x5
225x3
285x5
330x5 -+belt +wraps
375x5 -+belt +wraps only required reps didnt feel so hot today
415x1 -+belt +wraps
440x1 -+belt +wraps

-Olympic Pause Squat (3x10)
235x10x3

-Leg Press (3-5x10)
4.5pps x10x3

-Leg CUrls (3-5x10)
170x10x3

-Lat Pulldowns (3-5x10)
170x10x3

nothing crazy today, the squats were all very conservative and not hard at all. 440 looked like an opener.
the paused olympics were hard but working deep and paused and not getting bent over will be helpful to get me to that 500.. rest was just assistance work

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

3/29/14

? bw

W1D3 5/3/1 BBB

at universal

Bench 5s

-Bench
45x12
95x8
135x5
155x3
185x5 -+wraps
210x5 -+wraps
240x12 -+wraps
275x1 -+wraps

-Wide GRip Bench
225x10x3

-Dumbell Incline
80x10x5

-HS Pulldowns
+135ppsx10x4

-Skullcrushers
85x10x3

nice

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

4/1/14

? bw

at universal

DEADLIFT 5s

-Deadlift
135x8
225x5
275x3
315x1
330x5
385x5
435x5 -+belt +straps just required reps

-Rack Pulls
405x10x3 -+straps

-Hack Squat
1ppsx10x3 easy as hell

-Standing Leg curls
35x10x3

-Lat Pulldowns
130x10x3

I felt awful this day just got over being stupidly sick like 104 degree temperature

4/4/14

? bw

at moravian

OVERHEAD PRESS 3s

-Seated overhead press
45x12
95x8
115x5
130x3
150x3
165x14 -+wraps pretty good
190x1 -+wraps easy

-Incline Bench (3-5x10)
165x10x4 - +wraps its more than last time so thats good will slowly build up

-Dumbell Shoulder Press (3-5x10)
65x10x4

-CG OH Rows (3-5x10)
235x10x3

-Barbell CUrls (3-5x10)
100x10x3

Everything was OK, ive been stupid sick last few days still trying to come out of it and into normalcy

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

4/5/14

? bw

W2D2c1 5/3/1bbb

at home

SQUAAT

45x12
135x8
185x5
225x3
275x1
310x3
350x3 -+belt +wraps
395x3 -+belt +wraps was completely alone so didnt push it

-Olympic high bar Squat
240x10x3 - better

-DUmbell Rows
+110x10x3

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

4/8/14

214.0 BW

At Universal

SQUAT

-Squat
45x12
135x8
185x5
225x3
275x1
325x1
375x1 -+belt +wraps
(415x3)x3 -+belt +wraps

-High Bar Pause Squat
(275x6)x2 -+belt

-SLDLs
(315x8)x2

-Leg Curls
170x20/18/15

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

4/10/14

213.0 bw

At Universal

BENCH

-Bench (paused, 1-6 repsx 2-4 sets)
45x12
95x8
135x5
185x3
225x1
(250x4)x3 -+wraps
250x3 -+wraps

-Slingshot Bench (paused, 1-6 reps x 2-4 sets)
(315x1)x4 -+wraps

-Widegrip Bench (paused, 3-8 reps x 2-4 sets)
(225x8)x2 -+wraps

-Dumbell Incline Bench (12-20 reps x 3-4 sets)
80x12)x3 +wraps

ok session. total volume was a pr on 250 but really need to be moving that for like 10 paused right now

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

4/11/14

214.0 bw

at moravian

ARMS

-Barbell Curls
95x12)x3

-Dips
+25x8x3

-Dumbell Hammer Curls
50x20x2
50x15

-Skullcrushers
85x12x3

pulling tmrw

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

4/12/14

? bw

At Universal

DEADLIFT

-Deadlift
135x8
225x3
275x1
315x1
365x1
405x1
(465x4)x2 -+belt pretty good and technically a PR

-Block Pulls
(475x5)x2 -+belt nice +1 rep pr

-Dumbell Rows
115x15/15/12 -+straps

-Back Extensions
50x12/12/12

good session... natural light out the ass and food tonight... overheads tmrw

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

4/13/14

? bw

At universal

OVERHEAD

-Seated Overhead Press
45x12
95x6
135x3
155x1
(185x6)x4 -+wraps easy

-Seated overhead press
(155x12)x4 -+wraps.. threw these around

-Seated DB Press
(70x15)x2

-Barbell Rows
(225x15)x3 -+straps

squat tuesday

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

4/15/14

216.0 bw

At universal

SQUAT

-Squat (1-6x2-4)
45x12
135x6
185x3
225x1
275x1
315x1
375x1 -+belt +wraps
(415x4)x2 -+belt +wraps +1 rep pr at weight

-High bar Pause Squat (1-6x2-4)
(305x4)x3 -+belt +30lb -2 rep pr.. easy

-SLDLs (3-8x2-4)
(325x8)x2 -+10lb PR

-Leg Curls (12-20x3-4)
150x20x4

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

playing catch up here..

4/17/14

BENCH

-Bench (paused)
45x12
95x8
135x5
155x3
185x1
225x1
(250x5)x2 -+wraps +1 rep pr from last.. matches paused pr but now did 2 sets of it

-Slingshot Bench (paused)
(315x2)x4 -+wraps +1 rep from last time

-Widegrip Bench (paused)
(235x5)x3 -+wraps better than last

-Dumbell Incline Bench
80x19/14/10 -+wraps big PR

next..

4/18/14

ARMS

-Barbell CUrls
(105x12)x2 -+10lb pr

-Dips
(+25x9)x2 -+1 rep from last

-Reverse Curls
(65x20)x3 - normally db hammers but was at home so had to work with what i have

-Skullcrushers
(75x20)x3 -big pr

finally..

4/19/14

DEADLIFT

-Deadlift
135x6
225x3
275x1
315x1
365x1
405x1
455x1 -+belt
525x1 -+belt +10lb pr only 1 set.. grinder but i got it and its on my stiff power bar not a pull bar like normal so thats cool

-Block Pulls
495x3 -+belt absolutely thrashed.. wanted to do 2 sets but oh well. +20lb -2 rep pr

-Dumbell Rows
+115x15x3 -+straps pr..


ok couple days wish i got more volume on deadlift .. overheads tmrw

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

4/20/14

215.0 bw

OVERHEAD

-Seated overhead press
45x12
95x8
135x5
155x1
185x1
(205x4)x3 -+wraps pr
205x3 -+wraps

-Seated overhead press
(160x12)x4 -+Wraps

-Barbell Rows
225x20/16/15 -+straps

this took 1.25 hours actually lol

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PlainPat
Level

Join date: Aug 2011
Location: New Jersey, USA
Posts: 2199

4/22/14

215.8 bw

At universal

SQUAT/DEAD

-Safety Squat (3s)
45x12
135x8
185x3
225x3
275x3 -+belt
315x3 -+belt
340x3 -+belt +wraps .. this is all assuming its a 45 bar i know its not though.. pretty good for first time with it in awhile. deff PR
(275x3)x3

-SLDLs
315x12x2

-Hack Squats
+70ppsx30/20

-Leg Curls
180x22/22/16

-Back Extensions
50x25x2

benchin with some 3s thursday.. probably gonna do 2 boards

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