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spar4tee
Level

Join date: Sep 2010
Posts: 10538

Def is here.

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PlainPat
Level

Join date: Aug 2011
Posts: 2455

12/12/14

? bw

AT universal

HEAVY DEAD

A) Deadlift
135x8,5,3,2
185x5
225x3
275x1
315x1
365x1
405x1
455x1
500x1 -+belt ok after like no sleep last few nights and getting sick

B) Deficit Deadlifts
(405x3)x4 - beltless good stuff

C) T-Bar Row
105x10
115x8
130x11 - PR

D) Pulldowns
100x15
120x12
140x15 - PR

E) CSR
8x15
9x12
10x16 - PR

goals for next 3 weeks

Heavy stuff
squat 375x3
Bench 260x3
Dead 500x2
Press 165x3

Rep stuff
Squat 345x8
Bench 235x7
Dead 430x8
Press 145x8

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PlainPat
Level

Join date: Aug 2011
Posts: 2455

11/14/14

? bw

W4D1C1

At home

BENCH

A) Bench
45x12,8
95x8
135x5
155x3
185x1
225x1
235x9 -+Wraps +3 rep PR.. beat my goal for this wave

B) Wide-Grip Bench
(205x10)x4 - PR pretty easy.. tons of volume

C) Incline Bench
(155x10)x3 -PR again pretty easy

D) DB Incline 0x0 - no dumbells at home
E) OH extensions 3x8-12
F) Pushdowns 3x15-20

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PlainPat
Level

Join date: Aug 2011
Posts: 2455

had an absolute shit squat day the other day, not worth mentioning. didn't hit my goal for that at all, not even close :/

but today went well

12/18/14

198.4 BW

At home

REP PRESS

A) Standing strict Overhead Press
45x10
65x8
95x5
115x3
135x1
145x9 -+wraps +10lbs -1 rep pr over literally last session. Hit over my goal for this wave by 1 rep so that's really good. happy about that.

B) Standing BTN Press
(115x9)x4 -+1 rep PR

C) BB Front Raise 3x10-12
D) DB Lat Raise 3x10-15
E) DB Hammers 3x10-12
F) DB Curls 3x12-15

good session overall. really pushed food hard the day before and it showed.

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