Man v. Nature the road to victory

[Jay]

SPEED DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3

Add medium band resistance.

Set 3: 225 lbs × 1

225 was way too light, offered no real resistance to moving the bar as fast as I could.

Set 4: 275 lbs × 1
Set 5: 275 lbs × 1
Set 6: 275 lbs × 1
Set 7: 275 lbs × 1
Set 8: 275 lbs × 1
Set 9: 275 lbs × 1
Set 10: 275 lbs × 1
Set 11: 275 lbs × 1
Set 12: 275 lbs × 1
Set 13: 275 lbs × 1

SNATCH GRIP DL FROM 4" BLOCKS
Set 1: 315 lbs × 20

These were fucking horrible. Back felt great, but my ass was burning like I just caught the clap.... disclaimer... I never actually had the clap, that is just a metaphor for what I assume it feels like.

OLYMPIC SQUAT
Set 1: 135 lbs × 8
Set 2: 225 lbs × 8
Set 3: 245 lbs × 8
Set 4: 255 lbs × 8

Being that my ass, hamstrings and lower back were pumped beyond belief, this was a bitch weight.

SHRUGS
Set 1: 365 lbs × 12
Set 2: 365 lbs × 12
Set 3: 365 lbs × 12

45 DEGREE BACK EXT
Set 1: 50 reps

CLOSE GRIP LAT PULLDOWNS
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 110 lbs × 15
Set 4: 110 lbs × 15

My muscular endurance on these blows, dropped to 110 for the last two sets to get the full 15 in instead of jerking them around like every other bro in the gym.

WEIGHTED DECLINE SITUPS
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10

This was exactly what I needed, stuff like this will work my lower body and get it as strong as I want it to be.

[Jay]

PRESS
Set 1: 45 lbs × 15
Set 2: 95 lbs × 3
Set 3: 135 lbs × 3
Set 4: 155 lbs × 3
Set 5: 185 lbs × 3
Set 6: 225 lbs × 2
Set 7: 245 lbs × 1
Set 8: 265 lbs × 1
Set 9: 185 lbs × 5

BRADFORD PRESS
Set 1: 95 lbs × 20
Set 2: 105 lbs × 20
Set 3: 105 lbs × 20

DB FLOOR PRESS
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 100 lbs × 10

CHINUPS
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

HAMMER STRENGTH ROW
Set 1: 210 lbs × 15
Set 2: 210 lbs × 15
Set 3: 210 lbs × 15

KELSO SHRUGS
Set 1: 85 lbs × 12
Set 2: 85 lbs × 12
Set 3: 85 lbs × 12

INCLINE DB CURLS
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12
Set 3: 30 lbs × 12

STANDING CALF RAISES
Set 1: 225 lbs × 12
Set 2: 225 lbs × 12
Set 3: 225 lbs × 12

[Jay]

SQUAT
Set 1: 135 lbs × 5
Set 2: 135 lbs × 3
Set 3: 185 lbs × 3
Set 4: 225 lbs × 3
Set 5: 315 lbs × 3
Set 6: 365 lbs × 3
Set 7: 365 lbs × 3
Set 8: 365 lbs × 3
Set 9: 365 lbs × 3
Set 10: 365 lbs × 3

Good sets here. Solid weight, not heavy.

SSB WIDE STANCE GOOD MORNINGS
Set 1: 165 lbs × 8
Set 2: 165 lbs × 8
Set 3: 165 lbs × 8

These were humbling as hell. First time doing them in a wide stance. Completely different feel from my normal stance.

LUNGES
Set 1: 30 lbs × 15
Set 2: 30 lbs × 15
Set 3: 30 lbs × 15

I suck at lunges. Always have and probably always will.

Now for the finale. The hell set....

SAFETY SQUAT BAR SQUAT
Set 1: 145 lbs × 50

Had the idea of using the SSB to make them more challenging. Jesus.

Each rep after 30 was sheer willpower to get done. I wanted to quit 20 times but didn't. Doing these after an already volume filled workout was a pure test of mental will.

STANDING ABS
Set 1: 150 lbs × 50

Great session today. My legs are like steel beams right now but with jello inside them.

Not looking forward to stairs.

[Jay]

One of those days where taking it out in the gym was a must.

FLOOR PRESS
Set 1: 45 lbs × 10
Set 2: 135 lbs × 5
Set 3: 185 lbs × 5
Set 4: 225 lbs × 5
Set 5: 275 lbs × 5
Set 6: 275 lbs × 5
Set 7: 275 lbs × 5
Set 8: 275 lbs × 5
Set 9: 275 lbs × 5

Good sets here. Fast and strong.

DUMBBELL INCLINE BENCH
Set 1: 95 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 15

Every set was to near failure.

BAND PRESSDOWNS
Set 1: 100 lbs × 100

STANDING DB PRESS
Set 1: 50 lbs × 10
Set 2: 55 lbs × 10
Set 3: 55 lbs × 10

CABLE CROSSOVERS
Set 1: 77 lbs × 15
Set 2: 77 lbs × 15
Set 3: 77 lbs × 10

I suck at these. Big time.

BARBELL CURLS
Set 1: 45 lbs × 100

Added these in because I wanted some extra bicep work.

SITUPS
50 total reps

[Jay]

Today was a needed workout. Channeled some internal shit to get this done.

RACK PULL FROM BELOW MID SHIN
Set 1: 135 lbs × 3
Set 2: 185 lbs × 2
Set 3: 225 lbs × 2
Set 4: 275 lbs × 1
Set 5: 315 lbs × 1
Set 6: 365 lbs × 1
Set 7: 405 lbs × 1
Set 8: 455 lbs × 1
Set 9: 495 lbs × 1
Set 10: 545 lbs × 1
Set 11: 600 lbs × 1

I have always sucked at this height. Getting 600 was a nice mental step for me to get my pull back to where it should be.

SUMO RDL
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6

These were different. Not sure what to make of these yet.

DUMBBELL ROWS
Set 1: 105 lbs × 10
Set 2: 105 lbs × 10
Set 3: 105 lbs × 10

DB SHRUGS
Set 1: 90 lbs × 20
Set 2: 90 lbs × 20

UP AND DOWN PLANK
Set 1: 50 reps

Planks blow. Hard.

Good workout. In and out in less than an hour which is amazing for a lower body pull day for me. Guess that channeling helps....

[Jay]

Bodybuilding day with some heavyish presses.

PRESS
Set 1: 45 lbs × 10
Set 2: 95 lbs × 5
Set 3: 135 lbs × 2
Set 4: 155 lbs × 2
Set 5: 185 lbs × 2
Set 6: 205 lbs × 2
Set 7: 205 lbs × 2
Set 8: 205 lbs × 2
Set 9: 225 lbs × 2
Set 10: 135 lbs × 12

BAND RESISTED PUSHUPS
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10
Set 3: 150 lbs × 10

HAMMER STRENGTH ROW
Set 1: 180 lbs × 20
Set 2: 180 lbs × 20
Set 3: 180 lbs × 20

NEUTRAL GRIP LAT PULLDOWNS
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15

FACE PULLS
Set 1: 150 lbs × 12
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

CABLE CURLS
Set 1: 137 lbs × 15
Set 2: 137 lbs × 12
Set 3: 137 lbs × 10

DUMBBELL EXTENSIONS
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20

No matter how much you love getting stronger, nothing beats the pump.

[Jay]

SQUAT
Set 1: 45 lbs × 8
Set 2: 135 lbs × 5
Set 3: 225 lbs × 2
Set 4: 275 lbs × 2
Set 5: 315 lbs × 2
Set 6: 365 lbs × 2
Set 7: 365 lbs × 2
Set 8: 365 lbs × 2
Set 9: 365 lbs × 2
Set 10: 365 lbs × 2

REVERSE BAND SQUAT
Set 1: 455 lbs × 2

PAUSE OLYMPIC SQUATS
Set 1: 275 lbs × 5
Set 2: 295 lbs × 5
Set 3: 315 lbs × 5
Set 4: 315 lbs × 5
Set 5: 315 lbs × 5

LEG PRESS
Set 1: 450 lbs × 12
Set 2: 450 lbs × 12
Set 3: 450 lbs × 12
Set 4: 450 lbs × 12

REVERSE HYPER
Set 1: 210 lbs × 12
Set 2: 210 lbs × 12
Set 3: 210 lbs × 12

KB SWINGS
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15

STANDING ABS
Set 1: 150 lbs × 50

Speed squat day.

Excellent workout today. Everything felt fast, solid and I got a wicked pump from the hypers.

[Jay]

Bench day.

Nobody to hold the boards and nobody to lift off until my last set of 3 board presses. Good day, kind of draining surprisingly.

2 BOARD BENCH RAW
Set 1: 135 lbs × 5
Set 2: 185 lbs × 5
Set 3: 225 lbs × 5
Set 4: 275 lbs × 3
Set 5: 315 lbs × 2
Set 6: 365 lbs × 2
Set 7: 405 lbs × 2

3 BOARD BENCH RAW
Set 1: 315 lbs × 12
Set 2: 315 lbs × 12
Set 3: 315 lbs × 10

WIDE GRIP PULLDOWNS
Set 1: 137 lbs × 15
Set 2: 137 lbs × 15
Set 3: 137 lbs × 15

TRICEP PRESSDOWNS
Set 1: 125 lbs × 15
Set 2: 165 lbs × 15
Set 3: 185 lbs × 15
Set 4: 205 lbs × 15

STANDING DB PRESS
Set 1: 55 lbs × 10
Set 2: 65 lbs × 10
Set 3: 75 lbs × 10

SHRUGS
Set 1: 315 lbs × 15
Set 2: 315 lbs × 15
Set 3: 315 lbs × 15
Set 4: 315 lbs × 15

BARBELL CURLS
Set 1: 45 lbs × 100

GLUTE HAM SITUPS
Set 1: 20 reps

[Jay]

DEADLIFT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 3
Set 4: 405 lbs × 3
Set 5: 495 lbs × 3
Set 6: 545 lbs × 3

Easy sets. 545 went up smooth. Would have been better if the plates didn't slide to the end of the bar almost.

Good indication that my pull is coming back. Happy with it.

2" BLOCK PULL (SNATCH GRIP)
Set 1: 365 lbs × 10
Set 2: 365 lbs × 10
Set 3: 365 lbs × 10

Fuck these things. Hard. They are nasty.

BUFFALO BAR SQUAT
Set 1: 195 lbs × 10
Set 2: 195 lbs × 10
Set 3: 195 lbs × 10
Set 4: 195 lbs × 10

Did these in my deadlift stance. A lot harder than you think.

GLUTE HAM RAISE
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

BACK EXTENSION. UNWEIGHTED
Set 1: 50 reps

Good workout today. Had to mentally battle this one every single set....

Tomorrow is a new day. Progress.

[Blaidd Drwg]

You get any weird balance thing with the buff bar? Occasionally, I feel like if I get to deep, it throws me forward like a camber bar...but then I've hit some lifetime PR's with it as well and was fine.

[Jay]

You get any weird balance thing with the buff bar? Occasionally, I feel like if I get to deep, it throws me forward like a camber bar...but then I've hit some lifetime PR's with it as well and was fine.

I never had a balance issue with it thankfully... I like it to save my shoulders on occasion. Same as the SSB.

Cambered bar squats are a bitch. I hate those...

---

Today:

Day of the swole....

INCLINE BENCH
Set 1: 45 lbs × 15
Set 2: 135 lbs × 15
Set 3: 185 lbs × 15
Set 4: 185 lbs × 15
Set 5: 135 lbs × 15

BEHIND NECK STANDING PRESS
Set 1: 45 lbs × 15
Set 2: 95 lbs × 15
Set 3: 115 lbs × 15
Set 4: 115 lbs × 15

BAND PULL APARTS WITH MEDIUM BAND
Set 1: 20
Set 2: 20
Set 3: 20

NEUTRAL GRIP LAT PULLDOWNS
Set 1: 130 lbs × 15
Set 2: 137 lbs × 15
Set 3: 137 lbs × 15

CABLE ROWS
Set 1: 170 lbs × 15
Set 2: 170 lbs × 15
Set 3: 150 lbs × 15

ROPE PRESSDOWNS
Set 1: 50 lbs × 15
Set 2: 50 lbs × 15
Set 3: 37.5 lbs × 12

STANDING CALF RAISES
Set 1: 205 lbs × 15
Set 2: 205 lbs × 15
Set 3: 205 lbs × 15

[Bobby]

Ah,cable crossovers!Haven`t done those since the ninties.

[Jay]

Ah,cable crossovers!Haven`t done those since the ninties.

Same here man.... they are killing my ego going so light with them.

[Jay]

BENCH
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 275 lbs × 3
Set 4: 315 lbs × 3
Set 5: 355 lbs × 3
Set 6: 370 lbs × 3
Set 7: 385 lbs × 3

Easy 385 actually... could have gone heavier but I think 5-10 extra pounds would have made this a hard grinder at 3. Not in the plan for today

PRESS
Set 1: 135 lbs × 10
Set 2: 165 lbs × 10
Set 3: 175 lbs × 10

BAND PULLDOWNS WITH MEDIUM BAND
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15

MEDIUM BAND PRESSDOWNS
Set 1: 100 reps

SIDE LATERALS
Set 1: 8 lbs × 100

100 in a row of these seriously fucking sucked... range of motion towards the end was horrific and I looked like I was having a damn seizure in the last 10-15 reps.

DECLINE SITUPS
Set 1: 20 reps
Set 2: 20 reps

ELLIPTICAL
30 minutes

Blood work came back from the doctor... Cardio is a must for me from now on. I don't care what it takes for me to keep myself healthy, its going to happen.

[Jay]

SQUAT
Set 1: 45 lbs × 10
Set 2: 135 lbs × 5
Set 3: 185 lbs × 3
Set 4: 225 lbs × 2
Set 5: 275 lbs × 2
Set 6: 315 lbs × 1
Set 7: 365 lbs × 1
Set 8: 405 lbs × 1
Set 9: 435 lbs × 1
Set 10: 465 lbs × 1
Set 11: 500 lbs × 1

500 sans wraps. Tweaked knee a little but nothing crazy.

REVERSE BAND SQUAT
Set 1: 545 lbs × 1

Wrapped up for this one.

SAFETY SQUAT BAR SQUAT
Set 1: 75 lbs × 12
Set 2: 165 lbs × 10
Set 3: 215 lbs × 10
Set 4: 215 lbs × 8

Pretty much have dead legs and these sucked today.

LEG PRESS
Set 1: 450 lbs × 20
Set 2: 450 lbs × 20
Set 3: 450 lbs × 20

REVERSE HYPER
Set 1: 220 lbs × 12
Set 2: 220 lbs × 12
Set 3: 220 lbs × 12

WEIGHTED 45 DEGREE BACK EXT
Set 1: 25 lbs × 60

WEIGHTED STRAIGHT LEG SITUPS
Set 1: 45 lbs × 8
Set 2: 45 lbs × 8

[Bobby]

You still around 260-270? One tip from me would be to be careful with benching.Starting to have trouble with shoulders after I hit 40.
Mainly from that one.
Hope you have a happy and healthy new year!

[Jay]

You still around 260-270? One tip from me would be to be careful with benching.Starting to have trouble with shoulders after I hit 40.
Mainly from that one.
Hope you have a happy and healthy new year!

I am about 270ish right now... I hear you on the shoulder thing. If I am not careful with form and keep mobility up, they have issues.

Happy new year to you as well

[Jay]

First official workout of 2013.

DEADLIFT - SPEED
Set 1: 135 lbs × 3
Set 2: 225 lbs × 2
Set 3: 315 lbs × 1
Set 4: 405 lbs × 1
Set 5: 405 lbs × 1
Set 6: 405 lbs × 1
Set 7: 405 lbs × 1
Set 8: 405 lbs × 1
Set 9: 405 lbs × 1
Set 10: 405 lbs × 1
Set 11: 405 lbs × 1

2" BLOCK PULL - SNATCH GRIP
Set 1: 315 lbs × 15

Lower back started to be a whore at about 12. Even during speed pulls my form was shit. I wasn't loose at all and I warmed up like a douche... that means no warmup.

OLYMPIC SQUAT
Set 1: 135 lbs × 6
Set 2: 225 lbs × 6
Set 3: 275 lbs × 6
Set 4: 315 lbs × 6

Set 5: 365 lbs x 6

SHRUGS
Set 1: 365 lbs × 15
Set 2: 365 lbs × 15
Set 3: 365 lbs × 15

45 DEGREE BACK EXT
Set 1: 60 reps

AB ROLLER
Set 1: 40 reps

Realized when I left the gym that I forgot lat pulldowns...

That's all good, tomorrow is "Day of the Swole" so I will make up for that.

Cardio done today for 20 mins. Starting to lean up a little bit again. Shit is getting real up here.

[Jay]

DUMBBELL INCLINE BENCH
Set 1: 30 lbs × 15
Set 2: 60 lbs × 10
Set 3: 100 lbs × 8
Set 4: 100 lbs × 6
Set 5: 100 lbs × 12

Rest paused the last set.

CHEST SUPPORTED ROW
Set 1: 90 lbs × 12
Set 2: 135 lbs × 12
Set 3: 135 lbs × 12
Set 4: 90 lbs × 11

Last set was super slow. Made for a burn like nothing else.

REVERSE GRIP PULLDOWNS
Set 1: 130 lbs × 12
Set 2: 130 lbs × 12
Set 3: 130 lbs × 12

PRESS
Set 1: 45 lbs × 10
Set 2: 95 lbs × 10
Set 3: 155 lbs × 6
Set 4: 155 lbs × 14

Rest paused last set. Again.

BAND PULL APARTS
Set 1: 100 lbs × 75

CABLE CURLS
Set 1: 90 lbs × 12
Set 2: 120 lbs × 8
Set 3: 120 lbs × 6
Set 4: 120 lbs x 13

Again. More rest pause.

STANDING CALF RAISES
Set 1: 225 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 16

Maxed out last set until my calves caught on fire.

Theme of the day..... Rest pause. Just wanted to mix it up some.

[Jay]

Tweaked my knee a little bit this weekend so instead of doing week 5 of the program, I am taking a lighter week on the lower body and doing full body workouts to recover it some.

SPEED SQUAT
Set 1: 155 lbs × 3
Set 2: 245 lbs × 2
Set 3: 245 lbs × 2
Set 4: 265 lbs × 2
Set 5: 265 lbs × 2
Set 6: 285 lbs × 2
Set 7: 285 lbs × 2
Set 8: 285 lbs × 2
Set 9: 285 lbs × 2

SPEED BENCH
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 225 lbs × 3
Set 4: 225 lbs × 3
Set 5: 245 lbs × 3
Set 6: 245 lbs × 3
Set 7: 245 lbs × 3

POWER CLEAN
Set 1: 135 lbs × 3
Set 2: 185 lbs × 3
Set 3: 205 lbs × 3
Set 4: 205 lbs × 3
Set 5: 205 lbs × 3
Set 6: 205 lbs × 3

First time doing these in a long time, form wasn't bad, easy ass weight... after my 10 week run I am going to incorporate these back in full time. Kept them light to keep form solid since its been about 50 years since I did full power cleans.

CHINUPS
Set 1: 7 reps
Set 2: 6 reps
Set 3: 7 reps

Superset with:

DB RDL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10

DIPS
Set 1: 10 reps
Set 2: 15 reps
Set 3: 12 reps

PLANKS
Set 1: 60s front
Set 2: 60s right side
Set 3: 60s left side

[Jay]

FRONT SQUAT
Set 1: 135 lbs × 3
Set 2: 185 lbs × 3
Set 3: 225 lbs × 3
Set 4: 275 lbs × 3
Set 5: 275 lbs × 3
Set 6: 275 lbs × 3

Kept them light today.

PRESS
Set 1: 135 lbs × 5
Set 2: 155 lbs × 5
Set 3: 185 lbs × 5
Set 4: 185 lbs × 5
Set 5: 225 lbs × 5
Set 6: 235 lbs × 5

Solid 5 rep set here

SEATED DUMBBELL SHRUGS
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

DB PULLOVERS
Set 1: 110 lbs × 10
Set 2: 110 lbs × 10
Set 3: 110 lbs × 10

Brought out the old school shit for this

DUMBBELL CURLS
Set 1: 45 lbs × 12
Set 2: 45 lbs × 12
Set 3: 45 lbs × 12

DUMBBELL EXTENSIONS
Set 1: 35 lbs × 12
Set 2: 35 lbs × 12
Set 3: 35 lbs × 12

45 DEGREE BACK EXT
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

HANGING L-SIT
Set 1: 28s
Set 2: 25s

[Jay]

HACK SQUAT
Set 1: 90 lbs × 10
Set 2: 180 lbs × 10
Set 3: 270 lbs × 10
Set 4: 270 lbs × 15

God I hate these with a flaming passion.

HAMSTRING CURLS
Set 1: 150 lbs × 20
Set 2: 150 lbs × 15
Set 3: 130 lbs × 20

HAMMER STRENGTH BENCH
Set 1: 90 lbs × 12
Set 2: 180 lbs × 12
Set 3: 270 lbs × 6
Set 4: 270 lbs × 6
Set 5: 270 lbs × 13

BAND SCAPULA RETRACTIONS WITH SUPER HEAVY BAND
Set 1: 15
Set 2: 15
Set 3: 15

BARBELL CURLS
Set 1: 45 lbs × 100

BAND PRESSDOWNS
Set 1: 150 lbs × 50

Severe level of swole tonight.

Back to regular program Sunday. Needed the lighter week.

[Jay]

SQUAT
Set 1: 135 lbs × 5
Set 2: 185 lbs × 3
Set 3: 225 lbs × 2
Set 4: 275 lbs × 2
Set 5: 315 lbs × 2
Set 6: 365 lbs × 2
Set 7: 365 lbs × 2
Set 8: 365 lbs × 2
Set 9: 365 lbs × 2
Set 10: 365 lbs × 2
Set 11: 365 lbs × 2

SQUAT
Set 1: 225 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10

BW WALKING LUNGES
Set 1: 15
Set 2: 15
Set 3: 15

DECLINE SITUPS
Set 1: 20 reps
Set 2: 20 reps

LIGHT CARDIO
15m

Started program back up after a lighter week. I am in the midst of a horrific cold/flu so I kept today's workout lighter than usual and skipped the 50 rep squats. I didn't think it was a good idea to do 50 reps of back squats while feeling like a runaway bus fell off a bridge onto my chest.

I tweaked a little bit of my form on the squats and they felt fast, easy and loose.

Did some cardio at the end wearing my hoodie to bring up a massive sweat storm onto my sick body.

Wasn't the smartest idea to lift today, but fuck it... we aren't always smart as lifters, but we are determined as hell.

[Jay]

FLOOR PRESS
Set 1: 135 lbs × 5
Set 2: 185 lbs × 3
Set 3: 225 lbs × 3
Set 4: 275 lbs × 3
Set 5: 315 lbs × 3
Set 6: 315 lbs × 3
Set 7: 315 lbs × 3
Set 8: 315 lbs × 3
Set 9: 315 lbs × 3
Set 10: 315 lbs × 3
Set 11: 315 lbs × 3
Set 12: 315 lbs × 3

DUMBBELL INCLINE BENCH
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

BAND PRESSDOWNS WITH MEDIUM BAND
Set 1: 100

STANDING DB PRESS
Set 1: 65 lbs × 6
Set 2: 80 lbs × 6
Set 3: 80 lbs × 6
Set 4: 80 lbs × 6

DUMBBELL FLIES
Set 1: 35 lbs × 15
Set 2: 45 lbs × 15
Set 3: 45 lbs × 15

Did some assorted handstand holds and standing ab wheel stuff after. Been working on getting my handstand ability back... Why? Because I want to.

Jogged 10 mins. Been a long time since I did that. Kind of suck at it now.

Good workout today. Kept the pace quick.

[Jay]

After last week's blog post I had quite an epiphany. As you all know who read this blog (all 10 of you) I have suffered from massive training ADD for years. The two programs I stuck with for a long period of time were 5/3/1 and my own Ashman Strength System.

Of those two, my own system worked far better for me than anything I ever used.

I did a couple days of DC training last week and after some thought I decided to go back to my system for a few reasons.

1. It gives me rep work on accessory lifts and on main lifts
2. I can tweak the lifts at times to include some speed work
3. I do infrequent ME work, so I stay fresher longer and still work on overall strength
4. Overhead work is a main lift, I love pressing overhead heavy
5. Its not pure BB training and its not pure PL training. Its powerbuilding, which is what I always had the most success doing
6. Since I am selling this system as an e-book soon, it would be wise to keep doing my own program and document the results instead of flipping around with it
7. In the previous months that I have followed my program to the letter I saw increases in all lifts while losing weight, increase muscularity and symmetry, my traps became an incorporated village and my legs finally started to catch up to my upper body in terms of size and strength

Since this was a "first thing in the AM workout" I did 15 minutes of elliptical to get blood flowing and my body warmed up. Followed up by PVC rolling and some stretching.

SQUAT
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 185 lbs × 8
Set 4: 225 lbs × 8
Set 5: 275 lbs × 8
Set 6: 315 lbs × 8

LEG PRESS
Set 1: 360 lbs × 20
Set 2: 360 lbs × 27 (20, 5, 2)

Rest paused the last set to burn out my quads

HAMSTRING CURLS
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 130 lbs × 10
Set 4: 90 lbs × 5

150 for 15 on set two was a struggle, so I dropped to 130 and then decided to do a drop set with that

DB SHRUGS
Set 1: 85 lbs × 20
Set 2: 95 lbs × 20
Set 3: 95 lbs × 20

INCLINE DB CURLS
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12
Set 3: 30 lbs × 12

GLUTE HAM SITUPS
Set 1: 10 reps
Set 2: 45 lbs x 10 reps

Good workout.