Get jacked

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Beer Jew
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Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Get jacked

Post by Beer Jew » Mon Mar 02, 2015 11:32 pm

New approach...

Workout A

Strict Press: 5 speed doubles
Squat: week 1 3x5
week 2 5x5 (same weight)
week 3 5x5 +5-10kg
week 4 top set of 5
week 5 top set of 3
week 6 up to a top single
Bench: Russian Masters Routine Workout A
Deficit Deadlift (beltless): 5 speed doubles
Leg Extensions: 5 x 15-20
Curls: 5 x 15-20

Workout B

Strict Press: 5 strict doubles
Deadlift: Russian Masters Workout A (6x3, 6x4 etc..)
Bench: Russian Masters Workout B (6x2 paused)
Deficit Rows: 5x6-8 (progression via form)
Smith Machine Incline: 5x6-8 (wide grip)

Alternate workouts A and B. Aim to train 3x weekly, however allows for 2x a week when necessary.

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Beer Jew
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Re: Get jacked

Post by Beer Jew » Mon Mar 02, 2015 11:34 pm

Today's efforts:

Strict Press:

80kg x 2,2,2,2,2 (Everything very fast and snappy)

Bench:

92.5kg x 4,4,4,4,4,4 (Close Grip. Last rep of every set 3s pause)

Squat:

150kg x 5,5,5 (High bar. First time squatting in 3 weeks. Very easy)

Deficit Deadlifts:

160kg x 2,2,2,2,2 (Beltless, 30s rest between sets. Very fast and explosive)

Leg Extensions:

35kg x 15,15,15,15,15 (Ouch)

EZ Bar Curls:

5kg per side x 20,20,20,20,20

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Beer Jew
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Posts: 3280
Joined: Sun Jan 16, 2011 6:35 pm

Re: Get jacked

Post by Beer Jew » Wed Mar 04, 2015 9:30 pm

Today:

Bench: (Paused 3s)

92.5kg x 2,2,2,2,2,2
100kg x 3

Deadlift:

Singles to 220kg x 1
180kg x 4,4,4,4,4,4 (First two sets beltless, all very snappy)

Smith Machine Incline:

60kg in plates x 7,7,7,7,7

Deficit Barbell Rows:

120kg x 6,6,6,6,6

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