nice work! prob good for more too looking at the jumps

Had to travel for work and got sick, so it's been awhile. I feel like I've turned the corner on the sickness so I'm getting back into it.

2-17

6 Rounds:
Fat Grip Close Grip Bench- 125x8
EZ Car Curls- 57x8
Rest 1:30

3 Rounds:
Reverse Curls- 55x12
DB Skull Crushers- 20sx12

So it's been about 2.5 months of this volume training stuff, I think I'm going to start tailoring it a bit more to my goals. I'm thinking:

1. Arms - Fat Grip Close Grip Bench, Curls, Reverse Curls, Skull Crushers
2. Legs/Abs - Squat 3x5, Speed Deadlifts, Ab Wheel
3. Horizontal Push/Pull - DB Bench, DB Row, Incline Flyes, RD Flyes, Shrugs
4. Off
5. Arms - Fat Grip Close Grip Bench, Curls, Reverse Curls, Skull Crushers
6. Legs/Abs - Squat 3x5, 5/3/1 Deadlifts, Ab Wheel
7. Vertical Push/Pull - OHP, Pullups, Dips, Pulldowns, Shrugs
8. Off

whats the purpose of fat grip bench press?

Functional training in case a fat bar is about to land on you

Nothing specific really, it's a little easier on the elbows and really awkward. I guess it kind of prevents going too heavy, which definitely needs to be avoided with the above template.

2-18

Squat- 45x5x2, 155x5, 198x3, 220x2, 242x5x2
Deadlift- 242x5, 286x3, 308x2, 330x5
Ab Wheel Rollouts- 2 sets of 8 standing into 10 kneeling

2-19

10 Rounds:
Press- 95x5
Pullups- BWx5
Rest 1:30

3 Rounds:
Dips x12
Pulldowns x12

Shrugs- 2 sets

2-21

8 Rounds:
Fat Grip Close Grip Bench- 130x8
EZ Bar Curls- 57x8
Rest 1:30

4 Rounds:
Reverse Curls- 60x8
DB Skull Crushers- 25sx10
Rest 1:30

2-23

Squat- 45x5x3, 154x5, 198x3, 220x2, 240x1, 250x5x3
Speed Deadlifts- 198+Orangesx2x10 -1 min rest between sets
Shrugs- 335x10x3
Ab Wheel Rollouts- 2 sets of 10 standing followed by kneeling to failure

2-24

8 Rounds:
DB Bench- 80sx5
DB Row- 100sx5
Rest- 1:30

3 Rounds:
Incline Flyes- 30sx12
RD Flyes- 20sx12
Rest 1:30

Seated Lateral Raises- 15sx15x3

Definitely going to sleep well tonight. Will probably try to move up to the 85lb DBs next workout.

2-26

10 Rounds:
Close Fat Grip Bench- 135x6
EZ Bar Curls- 62x6
Rest 1:30

3 Rounds:
Reverse Curls- 65x10
DB Skull Crushers- 25sx12
Rest 1:30

Do you feel dirty after 13 sets of curlz? Are your gunz geting huge?

It is pretty sweet, not gonna lie. Though I'm really looking forward to having a strong squat again, if that ever happens.

2-27

Squat- 45x5x2, 133x5, 199x3, 226x2, 243x1, 258x5x3
Deadlift- 199x3, 287x5, 307x5, 327x6
Shrug Cleans- 133x3x5
Elevated Ab Wheel Rollouts- 3 sets of 20

Started 5/3/1 for deadlifts.

Was gonna take today off but then I ate 5 pieces of pizza and 5 cookies for lunch so I figured what the hell.

2-28

10 Rounds:
Press- 105x5
Pullups- BWx7
Rest 1:30

3 Rounds:
Dips- +20x10
Pulldowns- 110x12
Rest 1:30

Sitting Lateral Raises- 15sx15x4

Felt good, press was easy. Will try 115 next time. I think this 3 on/1 off schedule is completely unsustainable once my squats and DLs get heavy, so I'll be tweaking it over the next couple of weeks. Right now I'm thinking of some sort of 3 day rotation of squat, upper body, rest. The squats will be either light, volume, dynamic, or max effort. I'd like to high bar squat 286x5x3 first though, which I think would be a PR.

You could steal the lower body set up from Elite Method for the Meatheaded which is basically 2 lower body workouts/week rotating between Dynamic, Max Effort, and Volume.