The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
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notbig
Level

Join date: Feb 2013
Posts: 107

Thursday...

slight decline bench-

Ramp- 135 x 3, 155 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 1, 275 x 1, 295 x 1

Cluster- 265 x 3, 255 x 3, 245 x 4, 245 x 3, 245 x 3

HDL ext sets- 205 x 10/r/6

straight bar incline skull crushers- 95 x 12, 95 x 12, 95 x 12

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notbig
Level

Join date: Feb 2013
Posts: 107

Friday...

Snatch Grip HP-

Ramp- 135 x3, 155 x 3, 175 x 3, 205 x 3, 225 x 3, 245 x 1, 265 x 1, 275 x 1

Cluster- 250 x 6, 250 x 4, 250 x 4, 250 x 3, 250 x 3

HDL extended set- 225 x 10/r/5

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notbig
Level

Join date: Feb 2013
Posts: 107

Sunday...

Deadlift-

315 x 5, 335 x 5, 365 x 5, 385 x 5, 415 x 5

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gorillavanilla
Level

Join date: Dec 2010
Posts: 2719

Nice volume on the deads.

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notbig
Level

Join date: Feb 2013
Posts: 107

Thanks GV. Would like to get to 515 by end of July for 1RM. I'm thinking bout going to sets of 3 next. I'm planning to alternate squat one week and deads the next for heavy 5 of 5 for another 4-6 weeks. Any thoughts? The reason I'm alternating is due to the type of sessions I have set up during the week. It's impossible to get a full squat or DL day in on any other day and I'm seeing decent progress right now. I Appreciate any comments or suggestions.

Monday...

Flat Bench- from pins 1 inch

Ramp- 145 x 3, 165 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 1, 265 x 1, 275 x 1, 295 x 1

HDL extended sets- 255 x 5/r/1, 255 x 3/r/1, 255 x 2/r/1

Max pump - from top, no pins (hold few inches off chest for 5 sec then 5 reps, 4 sec hold +4 reps, etc. down to 1)
150 x 2 sets

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notbig
Level

Join date: Feb 2013
Posts: 107

Tuesday...

High Pulls-

Ramp- 135 x 3, 155 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 1, 265 x 1, 275 x 1, 285 x 1

HDL extended sets- 225 x 10/r/5, 7/r/5, 5/r/5

Max Pump- 135 x 2 sets

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notbig
Level

Join date: Feb 2013
Posts: 107

Wed...

Bicep Work (5 sets + 1 drop set total)

Rear Delt raises (2 Drop sets)

ABS- circuit

nothing stellar today... I just feel like crap if I take wed off!

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notbig
Level

Join date: Feb 2013
Posts: 107

Thursday.... 6/6/13

incline Press (20 degrees)

Ramp- 135 x3, 155 x 3, 175 x 3, 205 x 3, 225 x 3, 245 x 1, 255 x 1, 260 x 1

HDL ext. sets- 225 x 6/r/1, 215 x 7/r/3, 215 x 6/r/2

Max pump x 2 sets. 150, 150


One leg extensions 2 sets x 20 each leg

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notbig
Level

Join date: Feb 2013
Posts: 107

Friday...

SGHP-

Ramp-135 x 3, 155 x 3, 175 x 3, 205 x 3, 225 x 3, 245 x 1, 265 x 1, 280 x 1

HDL ext. sets- 230 x 10/r/6, 250 x 6/r/4, 250 x 5/r/3

Max Pump- x 2 sets 135, 135

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notbig
Level

Join date: Feb 2013
Posts: 107

Saturday-

Side Raises x 3 sets

Weighted dips x 3 sets

Ab work

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notbig
Level

Join date: Feb 2013
Posts: 107

Been a busy week... no time to log...

Monday- 6/10

Bench- from pins at 1 inch
Ramp- 135 x 3, 155 x 3, 175 x 3, 205 x 3, 225 x 3, 245 x 3, 265 x 3, 285 x 3

Cluster- 255 x 4, 255 x 3, 255 x 3

HDL- Hard 5 (5 reps, rest 15-30 sec, 5 reps rest 15-30, 5 reps) x 3 sets 225, 205, 205- from top w/o pins

Tuesday- High Pulls

Ramp- 135 x 3, 155 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 3, 265 x 3, 285 x 3

Cluster- 255 x 6, 255 x 5, 255 x 4

HDL Hard 5- 225, 225, 225

Wed.

Squat- 315 x 5, 345x 5, 365 x 5, 385 x 5, 415 x 5

Glute Bridge- 135 x 10 x 3 sets

Stiff Leg- 225 x 10 x 2 sets

Thursday... Seated OHP- Pins at nose

Ramp- 135 x 3, 155 x 3, 175 x 3, 195 x 3, 205 x 1, 215 x 2

Cluster- 185 x 4, 185 x 3, 185 x 3

HDL Hard 5- 145, 135, 135

Friday...

SGHP-

Ramp- 135 x 3, 155 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 3, 265 x 3, 285 x 3

Cluster- 255 x 6, 255 x 4, 255 x 4

HDL Hard 5- 225, 225, 225

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notbig
Level

Join date: Feb 2013
Posts: 107

Been a while since I've logged anything... have taken the time to keep up with some others and read some articles but havn't had enough to put anything down. Still been grinding at it pretty good. got some much needed deadlift advice a couple of weeks ago which helped tremendously and I think 515 in the next month is possible. snatch grip HP'd 315 for a triple last week, so all is well.

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gorillavanilla
Level

Join date: Dec 2010
Posts: 2719

Snatch grip work is excellent stuff for building all kinds of power. I'm eager to see you pull that 515.

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hel320
Level 1

Join date: Nov 2007
Posts: 3873

Really good numbers. Read your first post. You're from Kentucky and you got turned on to this site by a pro-HG competitor. KO?

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notbig
Level

Join date: Feb 2013
Posts: 107

hel, that's the guy. We were roomates/ training partners in college. I only live about 30 min from him now so we get together when we can to push the limits a little (or try to kill each other, not sure which sometimes).

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