From a little Rican... To a FREAKIN' RICAN!

[ricanx99]

Day 4:

- Back Squats - 5x5 - Straight Sets at 275lbs
- Jump Shrugs - 5x5 - 185, 225, 245, 275, 295, 1x20x185
- T-Bar Rows - 5x8 - (weight only) - 80x8, 90x8, 100x8, 115x8, 135x8 (3 plates)
- Barbell Curls - 5x5 - 60,70,80,90,100, 1x10x60

A very, very hard day... In the sense of so much volume.... those squats were KILLER! Jump shrugs... Never done em until this workout and I like the difference in the hit of the trap... especially on the 20rep set.. They were on FIRE! The T-Bar rows were also relatively new.. hadn't done them in a very long time but felt good. Just gonna have to get used to that new form... I may implement Pendlay Rows back in for day 2... I'm gonna see how they go this second coming week. Other than that... GOOD LIFT!

 

[ricanx99]

Day 1: Week 2
- Flats 3x5, 2x3 - 150x5, 180x5, 210x5, 240x3, 270x3
- Incline dumbells - 3x85x10
- Hammer Strength Dips - 2x10x230
- Bodyweight Dips - 2x15
- Cable Crossovers - 3x10x60
- Weighted Abs - 4x8 w/25lb plate

Those incline DBs were pretty damn easy... unfortunately, within 2 weeks I won't be able to go past 95lb dbs because our gym doesnt go any higher than that. But everything else was great. Nice and easy day. Looking forward to tomorrow morning's back session.

 

[jpt]

that is alot of volume for chest....you sore today???

don't think i know what a hammer strength dip machine is...

 

[ricanx99]

that is alot of volume for chest....you sore today???

don't think i know what a hammer strength dip machine is...

Yea, my chest is a bit sore but not as much as last week from this volume load... the hammer strength dip machine is seated w/chest support. The handles are on each side and its like a tricep pushdown. We make sure to focus the pushing on tricep and chest without letting the weight bounce. Its a bit different then what I'm used to but I like the feeling it gets.

 

[ricanx99]

Day 2 Week 2

Back Squats - 3x5, 3x3 - 155,185,215.... 245,275,305
Chest supported rows - 5x5 - 90x5, 180x5, 230x5, 270x5, 340x5, 190x10
Chins U.H. - 18reps, 11reps, 10reps
Lat pulldowns - 3x10x140
Hammer DB curls - 3x8x40

 

[ricanx99]

Day 3 Week 2

Standing Push Press - 100x5, 115x5, 130x5, 145x5, 160x5
Flats - 135x8, 160x8, 185x8, 210x8, 235x8
Cable Pushdowns - 1x10x190, 2x10x160
Close-grip bench - 115x8, 135x8, 155x8, 175x8

 

[ricanx99]

Day 4 week 2

Back Squats - 5x5 - straight set w/280lbs
Jump shrugs - 185x5, 215x5, 245x5, 275x5, 305x5...... 215x17
T-Bar rows - 5x8 (weight only) - 90, 105, 120, 135, 150
Barbell Curls - 5x5 - 70, 80, 90, 100, 110..... 70x10

Good, solid workout. I'll be in Vegas the next four days so I probably won't have a chance to cruise the boards. Have a great weekend!

 

[ricanx99]

Day 1 Week 3

Flats - 155x5, 185x5, 215x5, 255x1, 305x1
Incline DB - 3x90x10
BW dips - 4x15
Cable Crossovers - 3x70x10
Weighted decline abs - 4x8 w/35lb plate

Good start on my return from Vegas! 305 is a new max for me and I was surprised to get it so easy after being in Vegas for 4.5 days and only on 4.5 hours of sleep... Long trip home due to delays and shit... ah well, back on track w/a full head of steam!

 

[iggy]

i like your working a lot and i'm about to start my own 5x5 next week! haha
so i'm subscribing man.
best of luck!

 

[ricanx99]

i like your working a lot and i'm about to start my own 5x5 next week! haha
so i'm subscribing man.
best of luck!

Nice.. thanks brotha... It's a slightly modified version of the 5x5... I did that for 9 weeks and had lots of success.... Switched up the routine to accomodate my training partner ZgZaz due to injury. But it looks as tho he's coming back with a full head of steam! Good luck on your training! I'll be keeping up with ur progress!