Week 4: Bench Press 2, Upper Body, Back Training
July 5th, 2015 Paused Bench Press 145 x 6 x 4 Incline DB Press 18Â kg x 18 x 4 Pull-ups 3 4 3 3 Total 13 Lat Pulldowns 40Â kg x 25 x 2 45, 40, 35, 30, 25 x 10 dropset 55, 50, 45, 40, 35, 30 x 8 dropset...
View ArticleRe: 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 ArticleWeek 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 ArticleWeek 5: Bench Press Main
July 9th, 2015 Bench Press 145Â lb x 10 155 x 10 x 2 165 x 10 175 x 8 185 x 7 205 x 3 Unilateral OHP 18Â kg x 10 x 4
View ArticleWeek 5: Heavy Rows
July 10th, 2015 DB Rows 50Â kg x 5 x 2 50Â kg x 6 x 3 55Â kg x 5 60Â kg x 3 Turned a 5 rep set to a 6 rep set Also added a set at 60Â kg Dips 10 8 6 6 Total 30
View ArticleWeek 5: Leg Day
July 11th, 2015 Split Squats 20Â kg x 8 x 4 20 x 10 Cable Pull-throughs 120Â lb x 20 x 4 Back Squat 255Â lb x 3 275 x 6 295 x 3
View ArticleWeek 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 20Â kg x 10 x 4
View ArticleWeek 6: Deadlift Main
July 14th, 2015 Deadlift 175 to 185Â kg in 2.5Â kg increments 185 x 3 187.5 x 5 190 x 5 192.5 x 2 195 x 2 200 x 2
View ArticleWeek 6: Bench Press 2, Upper Body, Back Training
July 16th, 2015 Paused Bench Press 145Â 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 40Â kg x 25 x 2 45, 40, 35, 30, 25 x 10 dropset 55, 45, 40, 35, 30 x 8...
View ArticleWeek 6: Leg Day
July 18th, 2015 Split Squats 20Â kg x 8 x 3 20 x 10 x 2 Cable Pull-throughs 120Â lb x 20 x 4 Back Squats 225Â lb x 5 x 2 225 x 12
View ArticleWeek 7: Bench Press Main
July 20th, 2015 Bench Press 155Â 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 20Â kg x 10 x 4
View ArticleWeek 7: Deadlift Main
July 21st, 2015 Deadlift 175 - 185Â kg 2.5Â 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 ArticleWeek 7:: Leg Day
July 23rd, 2015 Strength oriented day Front Squats 225Â lb x 5 x 2 235 x 4 245 x 2 255 x 2 Cable Pull-throughs 120Â lb x 20 x 4
View ArticleWeek 8: Deadlift Main
August 4th, 2015 Deadlift 175 kgs - 185Â kg in 2.5Â 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 ArticleWeek 8: Bench Press Main
August 5th, 2015 Testing the max Bench Press 205Â lb x 3 215 x 2 235 x 1 PR 255 x 0 115 x 20
View ArticleWeek 8: Heavy Rows
August 7th, 2015 DB Rows 50Â kg x 6 x 5 55 x 5 60 x 5 Dips 7 7 8 8 Total 30
View ArticleWeek 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 ArticleWeek 9: Bench Press Main
August 12th, 2015 Bench Press 175Â lb x 10 185 x 8 195 x 5 205 x 5 215 x 2 225 x 1 Unilateral OHP 20Â kg x 10 x 4
View ArticleWeek 9: Leg Day
August 15th, 2015 DB lunges 20Â kg x 7 x 4 DB Swings 30Â kg x 20 x 4 FSQ 225Â lb x 4 235 x 3 245 x 3 245 x 2
View ArticleWeek 9: Bench Press 2, Upper Body, Back Training
August 16th, 2015 Paused Bench Press 145Â lb x 6 x 4 Incline DB Press 18Â 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 20Â kg...
View ArticleWeek 10: Deadlift Main
August 19th, 2015 Deadlift 192.5Â 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 ArticleWeek 10: Bench Press Main
August 21st, 2015 Bench Press 175Â 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 22Â kg x 8 x 4
View ArticleWeek 10: Leg Day
August 23rd, 2015 DB lunges 22Â kg x 8 x 4 DB Swings 30Â kg x 20 x 4 Finished off with some Pull-ups: 5 5 5 3 Total 18
View ArticleWeek 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 ArticleWeek 12: Deadlift
September 1st, 2015 Deadlift 200Â 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 ArticleWeek 13: Bench Press Main
September 2nd, 2015 Bench Press 175Â lb x 10 185 x 9 195 x 7 205 x (5+1) cluster 215 x (3+1) cluster 225 x 2 Unilateral OHP 22Â kg x 10 x 2 RP 22 x 8 x 2
View ArticleWeek 13: Heavy Rows
September 4th, 2015 DB Rows 55Â kg x 5 x 5 57.5 x 3 Dips 9 8 5 7 Total 29
View ArticleWeek 13: Leg Day
September 6th, 2015 DB lunges 22Â kg x 10 x 5 DB Swings 30Â kg x 20 x 4
View ArticleWeek 14: Bench Press Main
September 9th, 2015 Bench Press 185Â lb x 10 195 x 9 205 x 6 215 x 4 x 3 225 x 2 225 x 1 Chest-Supported DB Rows 20Â kg x 20 x 3 Unilateral OHP 22Â kg x 8 x 4
View ArticleWeek 14: Heavy Rows
September 11th, 2015 DB Rows 57.5Â kg x 5 x 5 62.5Â kg x 3 Dips 11 8 8 8 Total 35
View ArticleWeek 14: Full Week
Deadlift Day QVT W1 205Â 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 92.47Â % 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 ArticleWeek 15
Deadlift Day Deadlifts QVT W2 205Â 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 ArticleWeek 16: Full Week
Deadlift Main Deadlift 205Â 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 57.5Â kg x 5 x 5 62.5 x 4 75 x 4...
View ArticleWeek 17: Complete
Deadlift Day Deadlift 205Â 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 ArticleWeek 18: Complete
Deadlift Day Deadlifts 205Â 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 57.5Â kg x 5 x 4 57.5 x 6 65 x 5 Dips 11 13 Leg Day BB Reverse Lunges 75Â lb x 8 x...
View ArticleWeek 19: Deadlift Main
Deadlifts 205Â 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 ArticleWeek 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 195Â lb x 10 205 x 6 215 x 4 x 3 225 x...
View ArticleWeek 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 ArticleWeek 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 ArticleWeek 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 ArticleRe: 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 ArticleWeek 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 ArticleWeek 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 ArticleWeek 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 ArticleWeek 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...
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