Quantcast
Browsing latest articles
Browse All 70 View Live

Week 4: Bench Press 2, Upper Body, Back Training

July 5th, 2015 Paused Bench Press 145 x 6 x 4 Incline DB Press 18 kg x 18 x 4 Pull-ups 3 4 3 3 Total 13 Lat Pulldowns 40 kg x 25 x 2 45, 40, 35, 30, 25 x 10 dropset 55, 50, 45, 40, 35, 30 x 8 dropset...

View Article


Re: Week 4: Leg Day

why didn't you complete the workout? and was today a "strength" day that's why you worked up to 225 lbs? Or was this just a half-workout? in which case you should have gone back the next day and...

View Article


Week 5: Deadlift Main

July 7th, 2015 Deadlift 170 - 185 kgs @ 2.5 kgs increments 185 x 3 187.5 x 5 190 x 5 192.5 x 2 195 x 1 200 x 1

View Article

Week 5: Bench Press Main

July 9th, 2015 Bench Press 145 lb x 10 155 x 10 x 2 165 x 10 175 x 8 185 x 7 205 x 3 Unilateral OHP 18 kg x 10 x 4

View Article

Week 5: Heavy Rows

July 10th, 2015 DB Rows 50 kg x 5 x 2 50 kg x 6 x 3 55 kg x 5 60 kg x 3 Turned a 5 rep set to a 6 rep set Also added a set at 60 kg Dips 10 8 6 6 Total 30

View Article


Week 5: Leg Day

July 11th, 2015 Split Squats 20 kg x 8 x 4 20 x 10 Cable Pull-throughs 120 lb x 20 x 4 Back Squat 255 lb x 3 275 x 6 295 x 3

View Article

Week 6: Bench Press Main

July 13th, 2015 Bench Press 155 x 10 x 2 165 x 10 175 x 9 185 x (6 + 2) 205 x (3 + 1) Unilateral OHP 20 kg x 10 x 4

View Article

Week 6: Deadlift Main

July 14th, 2015 Deadlift 175 to 185 kg in 2.5 kg increments 185 x 3 187.5 x 5 190 x 5 192.5 x 2 195 x 2 200 x 2

View Article


Week 6: Bench Press 2, Upper Body, Back Training

July 16th, 2015 Paused Bench Press 145 lb x 6 x 4 Incline DB Press 18 x 18 x 2 18 x 20 x 2 Pull-ups 4 3 3 4 Total 14 Lat Pulldowns 40 kg x 25 x 2 45, 40, 35, 30, 25 x 10 dropset 55, 45, 40, 35, 30 x 8...

View Article


Week 6: Heavy Rows

July 17th, 2015 DB Rows 50 x 5 50 x 6 x 4 55 x 5 60 x 4

View Article

Week 6: Leg Day

July 18th, 2015 Split Squats 20 kg x 8 x 3 20 x 10 x 2 Cable Pull-throughs 120 lb x 20 x 4 Back Squats 225 lb x 5 x 2 225 x 12

View Article

Week 7: Bench Press Main

July 20th, 2015 Bench Press 155 lb x 10 x 2 165 x 10 x 2 175 x 9 185 x 8 205 x 5 (PR and new 5RM) Failed 10th rep at 175 Unilateral OHP 20 kg x 10 x 4

View Article

Week 7: Deadlift Main

July 21st, 2015 Deadlift 175 - 185 kg 2.5 kg increments 185 x 3 187.5 x 5 190 x 5 192.5 x 2 195 x 1 200 x 1 202.5 x 1 205 x 1 207.5 x 1

View Article


Week 7:: Leg Day

July 23rd, 2015 Strength oriented day Front Squats 225 lb x 5 x 2 235 x 4 245 x 2 255 x 2 Cable Pull-throughs 120 lb x 20 x 4

View Article

Week 7: Heavy Rows

July 24th, 2015 DB Rows 50 kg x 5 50 x 6 x 4 55 x 5 60 x 5

View Article


Week 8: Deadlift Main

August 4th, 2015 Deadlift 175 kgs - 185 kg in 2.5 kg increments 192.5 x 5 195 x 4 200 x 3 205 x 1 207.5 x 1 210 x 1 212. 5 x 1 215 x 1

View Article

Week 8: Bench Press Main

August 5th, 2015 Testing the max Bench Press 205 lb x 3 215 x 2 235 x 1 PR 255 x 0 115 x 20

View Article


Week 8: Heavy Rows

August 7th, 2015 DB Rows 50 kg x 6 x 5 55 x 5 60 x 5 Dips 7 7 8 8 Total 30

View Article

Week 9: Deadlift Main

August 10th, 2015 Deadlift 192.5 x 5 195 x 4 200 x 3 205 x 1 207.5 x 1 210 x 2 212.5 x 2 215 x 2 + 205 x 1

View Article

Week 9: Bench Press Main

August 12th, 2015 Bench Press 175 lb x 10 185 x 8 195 x 5 205 x 5 215 x 2 225 x 1 Unilateral OHP 20 kg x 10 x 4

View Article

Week 9: Leg Day

August 15th, 2015 DB lunges 20 kg x 7 x 4 DB Swings 30 kg x 20 x 4 FSQ 225 lb x 4 235 x 3 245 x 3 245 x 2

View Article


Week 9: Bench Press 2, Upper Body, Back Training

August 16th, 2015 Paused Bench Press 145 lb x 6 x 4 Incline DB Press 18 kg x 20 x 4 Pull-ups 5 5 5 3 Total 18 Lat Pulldowns 45 x 25 x 2 45, 40, 35, 30, 25 x 10 55, 45, 40, 35, 30 x 8 CS DB Rows 20 kg...

View Article


Week 10: Deadlift Main

August 19th, 2015 Deadlift 192.5 kg x 5 195 x 4 200 x 3 210 x 3 212.5 x 3 215 x 3 217.5 x 1 x 2

View Article

Week 10: Bench Press Main

August 21st, 2015 Bench Press 175 lb x 10 185 x 8 195 x 7 205 x 5 215 x 3 225 x 1 failed 2nd rep at 225 Unilateral OHP 22 kg x 8 x 4

View Article

Week 10: Leg Day

August 23rd, 2015 DB lunges 22 kg x 8 x 4 DB Swings 30 kg x 20 x 4 Finished off with some Pull-ups: 5 5 5 3 Total 18

View Article


Week 11: Deadlift Main

August 25th, 2015 Deadlift 195 x 5 200 x 4 210 x 3 212.5 x 3 215 x 3 217.5 x 1 220 x 1

View Article

Week 11: Heavy Rows

August 27th, 2015 DB Rows 55 kg x 5 x 5 Dips 6 10 7 Total 23

View Article

Week 11: Leg Day

August 29th, 2015 DB lunges 22 kg x 8 x 5 DB Swings 30 kg x 20 x 4

View Article

Week 12: Deadlift

September 1st, 2015 Deadlift 200 kg x 5 210 x 3 210 x 1 212.5 x 3 215 x 3 217.5 x 2 220 x 2 225 x 2 227.5 x 1 230 x 1 x 2

View Article



Week 13: Bench Press Main

September 2nd, 2015 Bench Press 175 lb x 10 185 x 9 195 x 7 205 x (5+1) cluster 215 x (3+1) cluster 225 x 2 Unilateral OHP 22 kg x 10 x 2 RP 22 x 8 x 2

View Article

Week 13: Heavy Rows

September 4th, 2015 DB Rows 55 kg x 5 x 5 57.5 x 3 Dips 9 8 5 7 Total 29

View Article

Week 13: Leg Day

September 6th, 2015 DB lunges 22 kg x 10 x 5 DB Swings 30 kg x 20 x 4

View Article

Week 14: Bench Press Main

September 9th, 2015 Bench Press 185 lb x 10 195 x 9 205 x 6 215 x 4 x 3 225 x 2 225 x 1 Chest-Supported DB Rows 20 kg x 20 x 3 Unilateral OHP 22 kg x 8 x 4

View Article


Week 14: Heavy Rows

September 11th, 2015 DB Rows 57.5 kg x 5 x 5 62.5 kg x 3 Dips 11 8 8 8 Total 35

View Article

Week 14: Full Week

Deadlift Day QVT W1 205 kg x 3 207.5 x 1 210 x 2 212.5 x 1 215 x 3 217.5 x 2 x 2 220 x 1 Average 212.67 92.47 % of max 15 reps Bench Press Main Day Bench Press 185 x 10 195 x 9 205 x 6 205 x 4 215 x 5...

View Article

Week 15

Deadlift Day Deadlifts QVT W2 205 kg x 2 207.5 x 1 210 x 2 212.5 x 1 215 x 3 217.5 x 1 220 x 2 220 x 1 222.5 x 1 225 x 1 227.5 x 1 average 215.5 93.68% 16 reps Bench Press Main Day Bench Press 195 x 9...

View Article


Week 16: Full Week

Deadlift Main Deadlift 205 kg x 2 210 x 2 212.5 x 1 x 2 Bench Press Main Bench Press 185 x 12 195 x 8 205 x 3 x 2 205 x 4 205 x 5 Unilateral OHP 20 x 10 x 2 Heavy Rows 57.5 kg x 5 x 5 62.5 x 4 75 x 4...

View Article


Week 17: Complete

Deadlift Day Deadlift 205 kg x 3 207.5 x 1 210 x 2 212.5 x 1 215 x 3 215 x 2 215 x 1 Bench Press Main Bench Press 195 x 10 205 x 6 x 2 215 x 4 215 x 3 215 x 2 total 31 Unilateral OHP 20 x 10 x 2 22 x...

View Article

Week 18: Complete

Deadlift Day Deadlifts 205 kg x 3 207.5 x 1 210 x 2 212.5 x 1 215 x 3 217.5 x 1 220 x 2 x 2 Total 15 Heavy Rows DB Rows 57.5 kg x 5 x 4 57.5 x 6 65 x 5 Dips 11 13 Leg Day BB Reverse Lunges 75 lb x 8 x...

View Article

Week 19: Deadlift Main

Deadlifts 205 kg x 3 207.5 x 1 210 x 2 212.5 x 1 215 x 3 217.5 x 1 220 x 1 220 x 2 Total 14

View Article

Week 20: Complete

Deadlift Main Deadlift 205 x 3 207.5 x 1 210 x 2 212.5 x 1 215 x 3 217.5 x 1 220 x 3 222.5 x 1 227.5 x 2 Total 17 Avg 215 Avg % 93.48 Bench Press Main Bench Press 195 lb x 10 205 x 6 215 x 4 x 3 225 x...

View Article


Week 21: Complete

Deadlift Main Deadlift 205 x 3 207.5 x 1 210 x 2 212.5 x 1 215 x 3 217.5 x 1 220 x 3 222.5 x 1 227.5 x 2 Total 17 Avg 215 Avg % 93.48 Heavy Rows 62.5 x 5 x 5 72.5 x 4

View Article

Week 22: Complete

Deadlift Day Deadlifts 205 x 3 207.5 x 1 210 x 2 212.5 x 1 215 x 3 217.5 x 1 220 x 1 x 2 Bench Press Day Bench Press 185 x 5 195 x 8 205 x 5 205 x 4 225 x 1 215 x 4 225 x 1 185 x 4 Cable Rows (Stack +...

View Article


Week 23: Complete

Deadlift Day Deadlifts 205 x 3 207.5 x 1 210 x 2 212.5 x 1 215 x 3 217.5 x 1 220 x 3 222.5 x 1 227.5 x 2 Total 17 Avg 215 Avg % 93.48 Bench Press Day Bench Press 195 x 10 205 x 6 215 x 5 215 x 4 x 2...

View Article

Re: Yuvraj's Strength Training Routine With Hypertrophy Emphasis On The Back

Deadlift Day Deadlift 205 x 3 207.5 x 1 210 x 2 212.5 x 1 215 x 3 217.5 x 1 220 x 3 222.5 x 1 227.5 x 3 Total 18 Avg 215.7 Avg % 93.78 Bench Press Day 195 x 10 205 x 6 205 x 5 215 x 5 215 x 4 x 2 225...

View Article


Week 25: Complete

Deadlift Main Deadlifts 200 x 3 210 x 2 222.5 x 2 235 x 1 PR** 242.5 x 1 PR* 250 x 1 PR Bench Press Day Bench Press 195 x 10 205 x 7 215 x 5 215 x 6 215 x 5 225 x 4 225 x 3 Total 40 Unilateral OHP 18...

View Article

Re: Yuvraj's Strength Training Routine With Hypertrophy Emphasis On The Back

Why no updates?

View Article

Week 26: Complete

Deadlift Main Deadlift 205 x 5 215 x 1 207.5 x 5 217.5 x 1 210 x 5 220 x 1 Bench Press Main Bench Press 195 x 9 205 x 7 215 x 6 225 x 3 225 x 2 225 x 3 225 x 2 225 x 3 Unilateral OHP 16 x 15 x 4...

View Article

Week 27: Complete

Deadlift Main Deadlift 205 x 5 215 x 2 207.5 x 5 217.5 x 2 210 x 5 220 x 2 Bench Press Main Bench Press 205 x 7 x 4 225 x 4 Unilateral OHP 16 x 15 x 4 Heavy Rows 60 x 6 x 5 70 x 3 Leg Day DB Lunges 20...

View Article


Week 27: Complete

Deadlift Main Deadlift 205 x 5 215 x 2 207.5 x 5 217.5 x 2 210 x 5 220 x 2 Bench Press Main Bench Press 205 x 7 x 4 225 x 4 Unilateral OHP 16 x 15 x 4 Heavy Rows 60 x 6 x 5 70 x 3 Leg Day DB Lunges 20...

View Article

Browsing latest articles
Browse All 70 View Live