Week 14 #1

Back Squat (Belt):
410 x 4

Bench Press:
320 x 4

Deadlift (Belt):
451 x 4

This was supposed to be 5s-day, but turned into 4s-day. Considering I just did two high-stress weeks, not bad.

Week 13 #3

Back Squat (Belt):
405 x 1
435 x 1

Bleh, wanted 435 x 2-3, but that was all I had today.

Standing Overhead PRess (Belt):
235 x 3

Power Clean (Belt):
215 x 3/3/1
205 x 3/3

Needed to belt a lot of this due to fatigue. Good thing I have a min-volume week next week.

Training plan

Latest iteration. Started with Texas Method and then tweaked as necessary. Main differences are that I'll go for Sets Down and I do my Squat/Press 5x5 on seperate days.

Sets Down:

The sets are done starting with a top weight, then either staying
at that weight or removing weight for the next set.

Example:
Set 1 = 400 x 5
Set 2 = 390 x 5
Set 3 = 385 x 5
Set 4-5 = 375 x 5

Sets Accross:

The same weight is used for all sets. This has become
increasingly hard to do with heavier weights.

PR/x/x:

This means that you should go for a PR for the first set. The
fatigue from this set is expected to severely reduce your
ability to complete as many reps on the subsequent sets. So
far, this applies only to Chin-ups and Pull-ups.

Week A

#1
Squat:
5x5, Sets Across or Down, Belt+Knee Sleeves

Bench:
1x2 or 1x3

Deadlift:
1x5, Belt

#2
Squat:
3x5, Sets Across, No gear

Standing Overhead Press:
3x5, Sets Across or Down

Chin-ups:
BW x PR/x/x

#3
Squat:
1x3, Belt+Knee Sleeves

Bench Press:
5x5, Sets Across or Down

Power Clean:
5x3, Sets Across, Belt

Week B

#1
Squat:
5x5, Sets Down or Accross, Belt + Knee Sleeves

Standing Overhead Press:
1x2 or 1x3

Stiff-Leg Deadlifts w/ Quarter Plates:
1x8

#2
Squat:
3x5, Sets Across, No gear

Bench Press:
3x5, Sets Across or Down

Chin-ups:
BW x PR/x/x

#3
Squat:
1x2, Belt+Knee Sleeves

Standing Overhead Press:
5x5, Sets Across or Down

Barbell Row:
5x5, Sets Across, Belt Optional

Week C

Week C is just an A or B week with severely reduced volume. You
only hit one set for each lift. This maintains intensity while
allowing for recovery. Be aggressive during this week on PRs.

Example: Week A(C)

Squat:
1x5, Belt+Knee Sleeves

Bench:
1x2 or 1x3

Deadlift:
1x5, Belt

#2
Squat:
1x5

Standing Overhead Press:
1x5

Chin-ups:
BW x PR

#3
Squat:
1x3, Belt+Knee Sleeves

Bench Press:
1x5

Power Clean:
1x3

Week D

Week D is a special pre-contest deloading week with severely
reduced volume AND intensity. It should only be used when trying
to attempt a new 1RM for the lifts (ie contest).

#1:
Squat:
2x5, ~70% 1RM, Belt+Knee Sleeves

Bench Press:
2x5, ~70% 1RM

Chin-ups:
BW x PR

#2:
Squat:
2x5, ~60% 1RM

Bench Press:
2x5, ~60 1RM

CONTEST PREP EXAMPLE

7 week contest planning schedule, contest occurs on Saturday or Sunday
of week 7.

Week 1: A
Week 2: B
Week 3: A(C)
Week 4: B
Week 5: A
Week 6: B(C)
Week 7: D

Week 13 #2

Back Squat:
335 x 5/5/5

Bench Press:
310 x 5
305 x 4
295 x 5

Chin-ups:
BW x 8/5/5

Upper-back strength sucked today, probably because of the stiff-leg DLs on Monday.

Week 13 #1

Back Squat (Belt):
400 x 5
390 x 5
385 x 5
375 x 5

These all felt like death by the fifth rep. Hard work.

Standing Overhead Press:
210 x 5/4
205 x 5
195 x 5
185 x 5

Stiff-Leg Deadlift w/ Quarter Plates (Belt):
365 x 6

Once contest is over I need to set up my cycles so that I do my 5x5 work for pressing/benching on Friday. I just can't do quality 5x5 work after the heavy squats. I have the energy for one good set on press and thats about it.

Week 12 #3

Back Squat (Belt):
425 x 3

Bench Press:
345 x 2

BENCH SHIRT MARATHON^MAX:
Added Inzer Rage-X
435 x 1
450 x 1

Added Metal Viking IPF Bencher
485 x 3-board x FAIL

Well, this is pretty good for not touching a bench shirt in forever. SHowed up to bench with Jason Kelske. Good times, we hit similar full-range numbers but he has way better lock-out than I do.

On bench shirts:
- The Rage-X fits pretty well, can touch ~425 in it
- The Bench is tight as hell, 455 didn't even come close to touching.

Week 12 #2

Back Squat:
325 x 5/5/5

Standing Overhead Press:
215 x 5/5/5

Chin-ups:
BW x 9/7/5

Week 12 #1

Back Squat (Belt):
395 x 5/5/3

Medium-Grip Bench Press:
300 x 5/5/4
285 x 5/4

Conventional Deadlift (Belt):
451 x 1

Was more tired than I expected. By the time I hit deadlifts I just ran out of steam. BLEH

Week 11 #2

Back Squat:
325 x 5

Bench Press:
320 x 3

Chin-ups:
BW x 10

Still pretty shot, so this was perfect. Get in and get out.

Week 11 #1

Squat (Belt):
390 x 5/5/3 //ARGH

Standing Press:
210 x 4/4 //terrible

Stiff-Leg DL:
407 x 2

So this pretty much confirms that I'm over-trained. This also confirms my belief that I had it right in the beginning with my Min-Volume week every three weeks. I am seriously beat right now. WIll just do a min-volume day on Thursday and hopefully the next two weeks will be productive.

CrossFit news

Looks like CrossFit is in trouble. I'm not a CrossFit fan per se (too much running around for my taste), but training hard should always be respected. Reminds me of how every trainer now uses bands, chains and boards to train people who have never even heard of a bench shirt. MEH

Training Plan

Random thoughts and observations on training so far:

- Try to pull "for real" 3x a week is tough to recover from at my stage. Experimented with Haltings, Power Cleans and Rack Pulls all in the same week, and this was just too much for significant progress. Will instead dial it back to the Texas Method template of:
#1 Haltings
#2 Chin-ups/High-Rep Hypers and what not
#3 Rack Pulls/Power Cleans (alternate by week)

This still gives plenty of pulling practice while giving the back more rest.

- Pressing ala the TExas Method is great. Alternating Standing Press w/ Bench Press and further changing the loads as 5x5, 3x5 and 1x3 or 1x1 is critical to progressing at my stage. It's pretty damn easy to just spin your wheels all year on the bench and gain maybe 5 lbs.

- NEED to just train 2x a week every three weeks. After two weeks I'm pretty shot and need to recover for super-compensation to occur. Otherwise, I start stalling. Signs include irratibility, muscle weakness, trouble sleeping and lack of motivation. Funny how these are almost the same signs as depression...

- Absolutely must stuff my face on training days, then eat less on non-training days. Mainly has to do with carbs. This evens out to maintain my weight, which fortunately has not changed much over the last year.

- Wish I had someone of similar strength level to train with. Right now everyone is either weak, likes non-effective training programs or likes to stay at the gym for 3 hours at a time (haha Brent). GARY WHERE ART THOU?

Week 10 #3

Shoulder-Stance Back Squat(Belt):
405 x 1

Back felt WAY tired, shut it down here.

Medium-Grip Bench Press:
340 x 2

Chin-ups:
BW x 9/8/5

Week 10 #2

Power Cleans (Belt):
225 x 3/3

Standing OVerhead Press:
215 x 5/5/3

Shoulder-STnace Back Squat:
320 x 5/5/5

Bleh. Was hungry going in, so didn't have any sort of staying power.

Week 10 #1

SHouleer-Stance Back Squat (Belt):
385 x 5/5/5

Bar felt light the entire time, even though a few of these were tough reps. Good sign.

Medium-Grip Bench Press:
305 x 4/4/4/4

Bad bench day, do better.

Conventional Halting Deadlift (Belt):
429 x 7

Had to gut the seventh rep out, but it went.

Week 9 #3

Shoulder-Stance Back Squat:
Belt

395 x 4

Wanted 395 x 5, but this is still a good PR.

Standing Overhead Press:
245 x 1

Rack Pull @ Below Knee:
Belt

475 x 3

Bleh, wanted 5, not happening. Maybe need to alternate Rack Pulls with something lighter like Stiff-Legs or Rows.

Week 9 #2

Shoulder-Stance Back Squat:
315 x 5/5/5

Medium-Grip Bench Press:
315 x 4/4/3/3

Power Clean(Belt):
225 x 3/2/1

Need to do Power Cleans first or figure something else out. Don't have the explosiveness needed for "heavy" cleans after all the other work.

Week 9 #1

SHoulder-Stance Back Squat(Belt):
380 x 5/5/5

Standing OVerhead Press:
225 x 3/3
215 x 4/3

Convetional Halting Deadlift(Belt):
429 x 6

Bleh, really need to eat more on training days. Felt tired from hunger. Squats still went well.

Week 8 #3

Shoulder-Stance Back Squat(Belt):
405 x 1
425 x 1
445 x 1

Medium-Grip Bench Press:
315 x 1
335 x 1
355 x 1

Rack Pulls @ Below KNee (Belt):
495 x 2
535 x 1

Bleh, everything felt harder than it should have, but oh well.

Week 8 #2

Shoulder-Stance Back Squat:
275 x 5

Power Cleans (Belt):
215 x 3/3/3/3/3

Standing Overhead Press:
225 x 4/4/2/3 (bleh)

This was tough to do directly after Monday's session. Also, need to do my 80% of Monday squats before power cleans, tried doing them last and it just ain't gonna happen. Can see what happens with a day of rest in between.

Week 8 #1

Shoulder-Stance Back Squat (Belt):
375 x 5/5/5

Medium-Grip Bench Press:
315 x 3/3/3/3/1

Halting Deadlifts (Belt):
428 x 5 (bleh)

Squat went great, bench sucked, pull so-so.

Week 7 #2

Power Cleans:
215 x 3/3/3

Standing Overhead Press:
225 x 4/4/3/2

Front Squat:
285 x 2/2

Week 7 #1

SHoulder-Stance Back Squat (Belt):
370 x 5/4/5
405 x 1

Medium-Grip Bench Press:
305 x 5/4/5
325 x 2

Halting Deadlifts (Belt):
415 x 6/7

Reverse Hyper:
BW x 30

Chin-ups:
BW x 8/6/5

Week 6 #1

Increase +5
Belt, Knee SLeeves
Shoulder-Stance Back Squat:
365 x 5/5/5
395 x 1

Medium-Grip Bench Press:
305 x 4/4/3/4

Bent-Over Row:
235 x 4/5/4

Week 5 #2

Shoulder-Stance Back Squat (Belt):
405 x 1
425 x 1/1/1
405 x 2

Medium-Grip Bench Press:
335 x 2/3/2
355 x 1

Conventional Rack PUlls @ Below Knee (Belt):
500 x 3
525 x 2

Frustrating. Squats completely sucked, everyhing else went well.

Week 5 #1

Front Squat:
275 x 3/3/3/3

Bent-Over Row:
225 x 5/5/5/5/5

Standing OVerhead Press:
220 x 4/4/4/4

CHin-ups:
BW x 9/6/3

Man, sucked on chins today.

Week 4 #3

TOUGH session.

Shoulder-Stance Back Squat(Belt):
385 x 3/3/3/3/3

Medium-Grip Bench Press:
315 x 3/3/3/3/3

Stiff-Leg Deadlift(Belt):
385 x 5/5/5

Man, doing all this was a grinder. Mike T is right about the deadlifts, I thought my lower back was done but still got some decent deadlift training in with the belt.

Week 4 #2

Front Squat:
275 x 3/3/3

Bent-Over ROw:
230 x 5/5/5/5

Standing Overhead Press:
210 x 5/5/5/5/5

Chin-ups:
BW x 8/7/5/5/4

Week 4 #1

HOO-buddy.

Shoulder-Stance Back Squat(Belt):
350 x 5/5/5/5/5

Medium-Grip Bench Press:
295 x 5/5/5/5/4

Haltings (Conventional Deadlift to Above Knees)(Belt):
385 x 5/8/8

Week 3 #2

Shoulder-Stance Back Squat(Belt):
345 x 5/5/5/5

Standing Overhead Press:
210 x 5/5/5/5

Bent-Over Row:
220 x 5/5/5/5

Week 3 #1

Shoulder-Stance Back Squat(Belt):
345 x 5/5/5

Medium-Grip Bench Press:
295 x 5/5/5

Chin-ups:
BW x 8/4/4

Need to do this on Tuesday of C week instead, still feel annihilated from previous two weeks + weekend.

Week 2 #3

Shoulder-Stance Back Squat:
275 x 5

Bent-Over Row:
235 x 5/5/5

Standing Overhead Press:
225 x 3/2/3
235 x 1

Chin-ups:
BW x 8/8/5/5

Week 2 #2

Shoulder-Stance Back Squat(Belt):
405 x 1
415 x 2/1/2
385 x 2
375 x 2

Medium-Grip Bench Press:
315 x 5
325 x 2/3
345 x 1

Conventional Rack Pulls @ Below Knee(Belt):
495 x 2
515 x 2

Week 2 #1

Shoulder-Stance Back Squat:
275 x 5

Power Cleans:
221 x 3/3/3
216 x 3/3

Standing Overhead Press:
216 x 4/4/4/4

Chin-ups:
BW x 8/7/5/4

Week 1 #3

Shoulder-STance Back Squat:
375 x 3/3/2
345 x 4/4

Medium-Grip Bench PRess:
305 x 4/3/3/4/2

Bent-Over Rows:
215 x 6/6/5

Man, tough day. First week of training from contest, so should improve next week.

Week 1 #2

Shoulder-Stance Back Squat:
275 x 5

Power Cleans:
210 x 5/4/4/5/4

Standing Overhead Press:
205 x 5/5/5/5/5

Chin-ups:
BW x 8/5/5

Week 1 #1

Unless I note it, no gear (including belt) is used

Shoulder-Stance Back Squat (Belt):
335 x 5/5/5/5/5

Medium-Grip Bench Press:
285 x 5/5/5/4/4

Stiff-Leg Deadlifts w/ Quarter Plates:
356 x 4/5/5

Man, 5x5 is tough as hell. Thankfully, only have to do this 1x/3 weeks

Week 0 #1

Gear:
None / no belt

Shoulder-Stance Back Squat:
335 x 4

Medium-Grip Bench Press:
290 x 5/4

Stiff-Leg deadlifts:
385 x 4

USAPL CA State Games results

242 Men's Open Raw Powerlifting

BW: 107.9 kg
Squat: 451
BEnch: 352
Deadlift: 529
Total: 1332 (+20 PR)

Well, this didnt go as well as I wanted. Got 4 hours of sleep due to my goddamn sleep problems. Then I weighed in at 107.9, which is about 5 lbs less than last contest (109.7 kg). So lessons learned:

- rent a hotel for out-of-city meets, its seriously WORTH IT just to make sure you get enough sleep
- bring more food (we had to go to the local mall to find food)
- be aware of the meet tempo. This meet only had 30 lifters and went MUCH faster than all of the other meets I've been to

Here's the video.

Week 3 # 1

Gear:
None / no belt

Shoulder-Stance Back Squat:
345 x 5

Medium-Grip Bench Press:
315 x 4

Stiff-Leg Deadlifts w/ Quarter Plates:
356 x 7

Last heavy-ish session before comp., just some light bullshit on Wednesday.

Bench Trening

Narrow Grip Bench Press (with a pause):
255 X 3
275 X 3
265 X 4
Haven't paused in a while but they weren't too bad.

Speed Bench:
135 + 140lbs chain (not even close to being deloaded at top so bar moved fast)
9 sets of 3 reps (3 different grips)

Overhead Press:
145 X 6
145 X 5

Skullcrushers
Cable Pressdowns
Side Lateral Raises
Front Raises

Deadlift Trening

Deficit Deadlifts (off ~7 inch box):
335 X 1
405 X 1
455 X 2

Speed Pulls (standing on green band):
315 X 1
365 X 1
405 X 1
455 X fail

Pull Ups
Barbell Rows

Week 2 #3

Gear:
None / no belt

Shoulder-Stance Back Squat:
315 x 8

Power Cleans:
225 x FAIL

Lower back too tired to do these, so

Strict Bent-Over Rows:
225 x 5/5/6

Standing Overhead Press:
225 x 3/3/3
250 x 1 (+5 PR)

Press felt strong on the 225 sets, so decided to go for a PR.

Chin-ups:
BW x 8/7/5

Modified Attempts

Squat:
#1 205 kg (451)
#2 215 kg (473)
#3 220 kg (485)

Bench:
#1 155 kg (341)
#2 160 kg (352)
#3 165 kg (363)

Deadlift:
#1 240 kg (529)
#2 250 kg (551)
#3 260 kg (573)

Bench Trening

Carpet Press:
225 X 3
275 X 3
295 X 2
295 X 2
285 X 3

Floor Press:
225 X 5
265 X 5
245 X 9

Seated Dumbbell Shoulder Press
Floor Skullcrushers
Rolling Dumbbell Extensions
Side Lateral Raises

Week 2 #2

Gear:
Belt (squat+pull)
APT Knee Sleeves

Shoulder-Stance Back Squat:
407 x 1
429 x 1 (hard)
407 x 1/1/1/1

Medium-Grip Bench Press:
325 x 3
345 x FAIL
325 x 2
315 x 2

Conventional Deadlift w/ 2" Blocks:
496 x 2/2

Well, monday I felt great and today feel like shit. Go figure. Guess we'll see what happens.

Squat Trening

Squat:
275 X 5
275 X 5
315 X 3 (3 sets)

High Bar, Close Stance Squat:
225 X 5
275 X 5
315 X 3
Did these in order to improve quad strength.

SS Bar Box Squats w/blue bands:
135 X 2 (2 sets)
155 X 2 (2 sets)
185 X 2

Hamstring Curls
Calves
Abs
BICEPS

Week 2 #1 (15)

Gear:
None / no belt

Back Squat:
275 x 5
335 x 1

Power Clean:
205 x 5 (easy)
215 x 5/3/3

Standing Overhead Press:
205 x 5
210 x 5/3/4

Chin-ups:
BW x 10/5/5

Bench Trening

Narrow Grip Bench:
185 X 4
225 X 4
245 X 4
265 X 4
275 X 3
275 X 4
245 X 6
205 X 10

Incline Dumbbell Press:
70s X 10
80s X 10
90s X 8 (weighed them, they're actually 95s)
65s X 15

Shrugs
Seated Dumbbell Presses
Band Pull Aparts
Skullcrushers
Pushdowns
Abs

Week 1 #2

Gear:
None / no belt

Shoulder-Stance Back Squat:
335 x 5
315 x 5

Leg strength felt great, but lower back was tired. Probably the stiff-legs on Monday.

Standing Overhead Press:
225 x 3
215 x 4
205 x 5

Chin-ups:
BW x 8/7/4

Mike T. hits 860 DL in training

Tuesday DBS
Suit Deadlift (2)
85x1 90x1 95x1 90x1x2 85x2 85x1
735 x 1 x 1 @ 8
785 x 1 x 1 @ 8.5
825 x 1 x 1 @ 9
860 x 1 x 1 @ 10
785 x 1 x 1 @ 9
735 x 2 x 1 @ 8.5

Guy is a friggin monster, now just bring it together on meet day.

Meet Videos

540lb Squat


369lb Bench


534lb Deadlift

the results of my TRENING

A.A.U. North American Powerlifting Meet

Squat
1st attempt: 474 (3 whites)
2nd attempt: 501 (3 whites)
3rd attempt: 535 (3 whites, WR)
4th attempt: 540 (3 whites, upped my WR)

Bench
1st attempt: 352 (2 whites, WR)
2nd attempt: 369 (3 whites, upped my WR)
3rd attempt: 385 (no lift)

Deadlift
1st attempt: 501 (3 whites)
2nd attempt: 534 (3 whites, WR)
3rd attempt: 562 (no lift)

1443 Total (WR)
4 A.A.U. World Records for 165lb (20-24yr) division
video will be posted soon

Competition Plan

Here's the plan for the next three weeks (starting 6/29), let me know if anything looks wacky:

Week 1#

Squat(belt):
390 x 5
380 x 5
370 x 5

Bench:
320 x 5
310 x 5
300 x 5

Stiff-Leg Deadlift:
405 x 5/5

Dips:
BW+80 x 8/8/8

Week 1 #2

Squat:
330 x 5
320 x 5
315 x 5

Standing Overhead Press:
220 x 5
210 x 5
205 x 5

Chin-ups:
BW x 8/8/8

Week 1 #3

Squat(belt):
415 x 3
405 x 3
395 x 3

Power Cleans:
225 x 3/3/3

Bench Press:
330 x 3
320 x 3
315 x 3

Dips:
BW+80 x 8/8/8

Week 2 #1
Squat:
330 x 5
320 x 5
315 x 5

Standing Overhead Press:
220 x 5
210 x 5
205 x 5

Chin-ups:
BW x 8/8/8

Week 2 #2

Squat (belt):
445 x 2
435 x 2
425 x 2

Bench Press:
345 x 2
335 x 2
325 x 2

Conventional Deadlift(belt):
496 x 2-3

Week 2 #3

Squat:
330 x 5

Standing Overhead Press:
220 x 5

Chin-ups:
BW x 10

Week 3 #1 (monday)

Squat:
335 x 5
325 x 5
315 x 5

Standing Overhead Press:
225 x 5
215 x 5
205 x 5

Chin-ups:
BW x 10/8/8

Week 3 #2 (wed)

Squat:
275 x 5

Standing Overhead Press:
185 x 5

Chin-ups:
BW x 10

Dips:
BW x 10

Week 3 #3 (comp):

Squat:
205 kg (451)
220 kg (485)
230 kg (507)

Bench:
155 kg (341)
160 kg (352)
165 kg (363)

Deadlift:
240 kg (529)
250 kg (551)
260 kg (573)

Hard Week #3

Gear:
Belt (squat only)
APT Knee Sleeves

Shoulder-Stance Back Squat:
405 x 3
395 x 3
385 x 4

Medium-Grip Bench Press w/ Pause:
315 x 3
305 x 4
295 x 3

Stiff-Leg Deadlifts:
396 x 5/4

Standing Overhead Press:
195 x 5/5

Hard Week #2

Gear:
None / no belt

Shoulder-Stance Back Squat:
325 x 5
315 x 5

Standing Overhead Press:
215 x 4
205 x 5
185 x 5

Good Mornings:
135 x 8/8

Chin-ups:
BW x 9/6/5

SQ/DL Triples

6/12 529 DL

3 days later...

6/15 485 SQ

2nd week--easy#1

Knees felt like shit/off balance. What the hell?

Excluding warmups, strict form, loose knee wraps no belt:
Squats: 405 5/5/5
Overhead Press: 205 1, 185 3/3
Rows: 235 5/5/5

We don't fuck around in bear lodge. Easy day is brutal.

Squat Trening

Fifth and final week of the Brent Tanaka Squat Peaking Program. Full gear baby.

Squat:
485 X 3
Form wasn't great and my back was still pretty drained from Friday's deadlifts, but I took the weight down and squatted it up god damnit.

Cambered Bar Box Squats (for speed):
light weight X 2 (6 sets)

Hamstring Curls
Calves on Leg Press
Abs
Biceps
Chain Drag

Week 1 #1

Gear:
Belt (squat + pull)

Shoulder-Stance Back Squat:
405 x 1
445 x 1
475 x FAIL (ugh)
425 x 2

Medium-Grip Bench Press:
315 x 1
335 x 1
315 x 3 (bleh)

Conventional Deadlift:
476 x 1
506 x 1

Well this sucked. SLeep was wacky this weekend and I paid the price. Still think the 2-week scheme can work, but might have to be revised to something like:
Week #1 (1RM)
Week #2 (med)
Week #3 (2RM)
Week #4 (med)
Week #5 (low)
Week #6 (new 1RM)

ie a 5-week cycle, increase by 20 lbs / 5 weeks. We'll see.

Week 2 #3

Forgot this, woops

Gear:
None / no belt

Shoulder-Stance Back Squat:
315 x 5/5

Standing Overhead Press:
205 x 5/5

Good Mornings:
135 x 8/8

Chin-ups:
BW x 8

Sixth and final week of the Ed Coan Peaking Program. Inzer Fusion straps up son. Bodyweight at 169.5lbs yesterday morning.

Deadlift:
529 X 3
video coming soon

Bodyweight Pullups:
a bunch

Dumbbell Rows:
115s X 8 (each arm)
165s X 8
165s X 10
185s X 6

Barbell Rows
Biceps
Chain Drags
Trey checked out the gym and I think he liked it and is going to join.

Week 2 #2

Gear:
Belt (squat)

Shoulder-Stance Back Squat:
385 x 4
375 x 5
365 x 4

Medium-Grip Bench Press:
325 x 3
315 x 4
305 x 4

Chin-ups:
BW x 8
BW x 5
BW x 6

Lower back was way tired, revised template to allow more recovery.

Two-Week Cycle v 1.1

Week 1 #1 (hard)

Squat(belt):
X = new 1-2 RM x 1-2
X - 20 lbs x 2-3

Bench:
X = new 1-2 RM x 1-2
X - 20 lbs x 2-3

Deadlift(belt):
new 1-2 RM x 1-2

Dips:
BW x 8/8/8

Week 1 #2 (easy)

Squat:
70-80% x 5/5/5

Standing Overhead Press:
75-80% x 5/5/5

Good Mornings:
70-80% x 8/8/8

Chin-ups:
BW x 8/8/8

Week 1 #3 (hard)

Power Cleans:
X = new 3RM x 3
X - 10 x 3
X - 20 x 3

Squat (belt):
X = new 5RM x 5
X - 10lbs x 5
X - 20lbs x 5

Bench Press w/ Pause:
X = new 5RM x 5
X - 10lbs x 5
X - 20lbs x 5

Dips:
BW + XX x 5/5/5

Week 2 #1 (easy)

Squat:
70-80% x 5/5/5

Standing Overhead Press:
X = new 1-2 RM x 1-2
X - 10 lbs x 2-3
X - 20 lbs x 3-5

Good Mornings:
70-80% x 8/8/8

Chin-ups:
BW x 8/8/8

Week 2 #2 (hard)

Squat (belt):
X = new 3-4 RM x 3-4
X - 10 lbs x 4-5
X - 20 lbs x 4-5

Bench Press:
X = new 3-4 RM x 3-4
X - 10 lbs x 4-5
X - 20 lbs x 4-5

Stiff-Leg Deadlifts:
X = new 5 RM x 5/5

Standing Overhead Press:
75-80% x 5/5/5

Week 2 #3 (really easy)

Squat:
70% x 5/5

Standing Overhead Press:
70% x 5/5

Good Mornings:
70% x 8/8

Chin-ups:
BW x 8/8