Impressive numbers ITT. Are you prepping for a powerlifting competition?

No current plans to do a PL meet but not opposed to doing one in the future. Currently just want to get stronger and a little bigger without getting too fat lol

May 9- short run

May 10: upper strength
was stubborn and did not lower the bench numbers 5 lbs and prob should have. got all the required reps but barley and hard to see it happening with 245 later this week.

bench:
95x10
135x8
155x5
185x3
210x1
work sets: 240x3x4-6
240x5
240x4
240x4

Tbar row: 3x6
2px10
3px6
worksets:
3.5px6 easyish
4px6 medium/hardish
4.5px5 didn't even attempt a 6th, form starts to breakdown at this weight

DB shoulder press: 3x6
40x6
65x6
70x6
70x6

weighted chin-ups: 3x6 BW-208
+45x6 @8.5
+45x6 @9.5
+45x6 @10

May 11- bball

May 12: legs
short workout today, very low volume, basically 2 working sets

squat:
warm-ups:
135x10
185x5
225x5
275x2
315x1
work set:
355x4-6=355x5

deadlift variation: RDL
135x10
185x8
work set:
225x8

was over pretty quick so did some more grip work. I don't like mixed grip and pull double overhand even when maxing out so would like to continue to work on this.

BB suitcase hold:
95x 30-60 sec, didn't time it
135x 30 sec per hand

farmers walk:
70lb kb per handx2 walks the length of the gym and back

I'm going to try this tomorrow, obv not with 70lb kettle bells.

Josie, nice!

May 13: upper

bench:
95x10
135x8
185x3
215x1
work sets: 245x3x4-6
245x5
245x4
245x3+f

once again failed the last required rep. time to stop being stubborn and lower the weight on bench going forward by 5 lbs. couple months ago did 245 for 6, 5, 4. I think bench has prob dropped to the 275-280 range. at least squat and DL seem to be holding steady.

BB bent over row: 3x6
135x6
work sets:
185x6
205x6
215x6

DB shoulder press:3x6
60x6
70x6
70x6

weighted pullups: 3x6 BW 208
+35x6
+35x6
+35x6

+35 pullups are about as hard, maybe even slightly harder, than +45 close grip chinups

down 6lbs in 6 weeks, so weight loss is going steady at a lb a week. will cut til mid june and then taking a two break for honeymoon trip to Italy. all gains will be lost and all weight lost will be put back on likely. sad.

May 14- light bball, long walk with the dogs

May 15- legs

Squat- 3x3
Warm-ups
135x10
185x5
225x5
275x2
315x1
Work sets:
360x3
365x3
370x3

Deadlift variation: RDL-2x6
135x10
225x6
Work sets:
255x2x6

Leg extension
210x12, 10, 10

GHR
3x12

May 16- upper

bench: 3x3
normal warmup sets and then:
240x3
245x3
250x3

cable row: 10-10-8-6 rep scheme
160x2x10
180x8
220x6

lateral raise (shoulders feeling fatigued from all the pressing so skipped shoulder press)
30x10
25x10
20x12

pullups:
BWx12, 10

chin-ups:
BWx10, 10

arms

May 18: legs

Squat:
135x8
185x5
225x5
275x2
315x1
335x1
Work sets:
370x3
385x1-2=385x2 (PR)

Sumo deads:
225x5
275x2
315x1
365x1
Work sets:
415x3
430x1-2=430x1

Maybe could have gotten 2 at 430 but exhausted at this point. This is probably the hardest workout of the routine. I go even heavier next week but this is the heaviest day with squats and deads on the same day.

May 19-upper
no energy today, body still sore and beat up from yesterdays workout.

bench:
95x10
135x8
185x5
205x3
225x1
work sets:
245x3
250x2-4=250x3
265x1-2=265x1

cable row:
160x10
180x10
200x8
220x6

incline DB press: did these instead of shoulder press and kept them light since my shoulders were feeling tired
70x3x10

pullups:
BWx4x10 (first two sets pullups, 3rd and 4th sets chin-ups)

arms

May 20-bball

May21- long walk with the dogs

Mostly taking it easy for max effort squats tmrw

May 22-legs

squat:
135x10
185x5
225x5
275x2
315x1
335x1
365x1
work set:
395x2 (PR)

This felt about as good as any set I've ever done. I went knowing I could get 1 and hoping for 2. I might have been able to do a 3rd rep even. Puts my estimated 1RM at 415.

light sumo deads:
305x4
315x4
335x2

leg extension:
200x3x10

GHR:
+25x3x12

Sick PR!

ty ty newly minted green overlord

Nice PR!

g4s, rav- thanks!

May 23- short run

will start logging some meals:

normal breakfast: ommelette with bell pepper, onion, turkey sautéed in a little olive oil, 3 eggs, shredded cheese, hot sauce, slice of toast around 600 cal

lunch: leftover homemade pad thai with chicken and veggies 700 cal

snacks: half sandwich with turkey and hummus, greek yogurt with granola 500 cal

dinner will be chicken bruschetta avocado mozzarella melt topped with reduced balsamic vinegar over spinach from this recipe below, prob with a side of cous cous 800ish calories

http://iowagirleats.com/2013/01/30/a...hetta-chicken/

May 24: upper, max bench

Bench:
95x10
135x8
185x4
225x1
250x1
275x1

Could maybe do 280 right now but doesn't really matter. Bench has dropped a little on the cut from 285 a couple months ago.

Did some extra light bench work, 60 sec rest
195x10
175x10
155x10

Chin-ups:
Bw warmup
+35x1
+70x1
+105xf same as last time, get 3/4 of the way up and stall
+95x1
Pull-ups:
bw x2x10

One arm DB row:
95x3x10

Bi/tri/facepull super set

Recipe looks tasty!

2.5 wheels on bench is nothing to sneeze at; plans on going for 315 once the cut is over?

Almost getting +105 at 200+lbs bw (I think?) is super impressive -- given my elbow travails, I think +100 is a ways away for me.

For your chin-up and DB rows, I'm assuming your notation is supposed to mean 2 sets of 10 at bw and 3 sets of 10 at 95, respectively? weight x reps x sets is de rigueur around here (or the reverse) -- pretty much anything that keeps weight next to reps.

/sperg

yea, I def want to hit 315 at some point but bench improves so slow for me. I'm hoping for 300 by the end of the year and 315 at some point next year. also hoping for a 500 DL by years end, wanted 300, 400, 500 and right now squat is is the only one ive achieved thus far.

yea, 2 or 3 sets of 10, guess I'm logging it backwards, always get it mixed up

BW is 207

May 26- max sumo DL

sumo DL- everything double overhand
135x8
225x5
275x3
315x2
365x1
405x1
425x1
455xf lost grip on the way up
455x1 ties PR but this is at a lighter BW
465xlol nope

first time I failed due to grip strength in years, stuck with double overhand for the second 455 attempt and got it but could still feel it about to roll out of my hands. time to start working in some mixed grip

leg extension:
210x12,12,10

farmers walk:
70 lb kb per hand
these are easy if I don't do the suitcase holds before hand. these are the heaviest KB we have tho, could do DBs but they always feel awkward. will prob start using a trap bar

this is the end of the program. So through 7-8 weeks, BW is down around 7 lbs and squat and DL strength has maintained while bench has dropped 5-10 lbs. will prob just do my own thing for the next 2 weeks and continue cutting until trip to Italy.

Sick PR, especially DOH. Five plates probably not far off with either mixed grip or straps I'd imagine.

Thanks. I've never used straps and prob won't unless grip is holding me back even after trying mixed grip. I'll continue to work on it tho with suitcase holds, farmers walks and sometimes a long hold on the last rep of my DLs

took off over the weekend. needed some rest after maxing out and was traveling anyway. took a short road trip to champagne, france with the wife and dogs. Ate a lot, drank a lot, walked a lot, weighed 208 when I got back. For the next two weeks gonna go on the lighter, high rep side and try to get back to some exercises I haven't done in a while.

DB bench press:
50x10
70x10
90x10
80x10
70x10

chest was already on fire after a couple sets. body not used to the high rep work

incline BB press
135x3x10

pec fly
3x10

dip press machine
190x3x10

rope press down/lateral raise super set
3 sets

gonna do push/pull/legs for now. will work in shoulder press eventually but shoulders were already tired after benching.

May 30-Pull:

BB bent over rows:
95x10
135x10
185x8x3

HS high row:
2p x 10
3p x 10
3.5p x 10x2

Chin-up
BWx10x3

Lat pull down:
140x10x3

Cable row:
160x10x3

Superset face pulls and curls
4 sets each

Changed the notation to weight x reps x sets