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

[ricanx99]

Day 2 Week 3

Squats - 160x5, 190x5, 220x5..... 250x3, 280x3, 310x3
Bent-over Rows - 135x5, 155x5, 175x5, 195x5, 215x5..... 155x10
Chins U.H. Grip - 1x23, 1x15, 1x11
Pulldowns - 3x10x150
Db Hammer Curls - 3x8x45

Good workout... a little earlier than the usual but everything went fine. Subbed the bent over rows in for chest supported rows because we want to get back to our main compound movements. Felt a lot better than the other ones for sure. Felt a better pull with these rows. Next week I'll be back to 3 wheels for reps on the squats. That'll be sweet... Man-pon son

 

[ricanx99]

Day 3 Week 3

Push Press - 105x5, 120x5, 135x5, 150x5, 165x5
Flats - 140x8, 165x8, 190x8, 215x8, 240x8
Pushdowns - 3x10x170
CG Bench - 3x6x185
Decline bench ab-work - 3x15xBW
Hammer Strength wide grip bench - 2x8x180 (weight only)

Good good workout... the first attempt of Push Presses at 165 I was only able to get 3 reps.... I racked the weight... Took about 4 minutes to get myself psyched back up and ATTACKED that bitch and OWNED it! Got all 5 reps. Felt good about that. Everything else was cake...

 

[JohnRobHolmes]

You have a pretty interesting split going on, it looks to have a good balance and variety without straying too much from the staples. It looks like the poundages are moving up steady for you. Did you deload the weight a bit from your prior 5x5?

 

[ricanx99]

You have a pretty interesting split going on, it looks to have a good balance and variety without straying too much from the staples. It looks like the poundages are moving up steady for you. Did you deload the weight a bit from your prior 5x5?

Yessirr... In part to my training partner having a slight back issue that seems non-existent anymore. I did have to deload the flats and squats because I had reached a peak on both. I havent done deads since doing this new routine so I think they may be added in really soon. Maybe either on day 2 or 4 in place of one of the rows. I'm tyring to decide which row suits me best, whether its pendlay, 45 degree, chest supported or T-bar rows. Whichever one we decide on, we'll substitute deads in for the next back session. And thank you very much on the compliment. The pounds have been moving up due to a much better understanding of training and nutrition thanks to a lot of you on here. More than I can name so I give credit to many...

 

[ricanx99]

Day 4 Week 3

Squats - 5x5 w/285lbs straight set
Jump Shrugs 5x5... 1x20 - 195, 225, 255, 285, 315.... 215x20
T-Bar Rows 5x8 (weight only) - 105, 120, 135, 150, 165
Barbel Curls - 3x8x70, 1x8x80 1x5x90

Man, these day 4s are tough.... they are the most demanding, but I love em.... Man-Pon

 

[ricanx99]

Day 1 Week 4

Flats 5x5 - 175, 200, 225, 250, 275*
DB Incline presses - 3x8x95*
Hammer strength dip/pushdowns - 2x10x250
BW dips - 2x15
Cable Crossovers - 3x10x50
Weighted situps on decline - 4x10 w/35lb plate

This session wasn't one of my best for a few reasons. One, I was still groggy and tired from lack of sleep. Two, I was only able to complete 3 reps on my last flat bench set. Three, on my last set of incline DB presses, I got 7 reps, not 8. I think we are going to run this for a few more weeks and if the progress begins to halter, we may have to switch up this program. I like the amount of volume we do, but if it hinders gains then it will be time to reformulate.

 

[ricanx99]

Day 2 Week 4

Squats - 3x5, 3x3 - 165x5, 195x5, 225..... 255, 285, 315
Deadlifts - 4x5 - 165, 215, 265, 315
Chins - 1x23, 1x14, 1x9
Hammer DB Curls - 3x10x45

Good lifts today.... felt good to get those deadlifts back in. I'll be doing 10lb jumps on those for 3-4 weeks then probably slow down to 5lb jumps. Everything else went well.. We cut the pulldowns out to ease the volume amount and also because we added deads... Lookin' forward to Day 3.

 

[ricanx99]

Day 3 Week 4

Push Press - 5x5 - 95, 110, 135, 150, 170
Flats - 5x8 - 145, 170, 195, 220, 245*
Pushdowns - 3x10x180
CG Bench - 3x8x185
Decline bench situps - 3x15xBW
Wide grip hammer strength press - 3x8x180(weight only)

Felt great today. Had a lot of energy and fully focused. I missed my top set of flats as I got 7 reps. Will re-try next week. Still felt good tho and looking forward to tomorrows straight set of squats with 290 5x5!

 

[majutsu]

hey, not bad, mang

good progress. Good luck on the 290 squats. I can smell 315 from here, bro . . .

congrats

 

[ricanx99]

hey, not bad, mang

good progress. Good luck on the 290 squats. I can smell 315 from here, bro . . .

congrats

Thanks man... I'll keep it pushing! if all else fails, I'll just use my Man-Pon!