From a mere mortal man to a Monster Log!!!!

[themondtster]

Day3 off

Day4
A1. Power cleans- 115 5*6
A2. BO DB lat raises- 30 5*6
B1. Front squat- 115 4*8
B2. BO shrugs- 45#DB 4*8
C1. WG Pullups- 4*6
C2. Walking lunges-25# DB 4*6
45 sec rest between all sets 1&2.

From My Droid MoFo!

 

[maybe]

how have you liked the snatch grip compared to a traditional shoulder width grip on your deadlift? I remember trying a few sets like that once and my upper back just being super sore.

EDIT: that is, a good sore. rebuilding muscle fibers and all that

 

[themondtster]

how have you liked the snatch grip compared to a traditional shoulder width grip on your deadlift? I remember trying a few sets like that once and my upper back just being super sore.

EDIT: that is, a good sore. rebuilding muscle fibers and all that

It bothered me but I think more because the routine calls for real short rest periods and I think that was the strain. Couldnt do near the weight I would like to and was hell on my wrist with the short breaks. Now I did like the snatch pull, it felt more natural. I do like the clean grip deadlifts....felt it in the Hams good.

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[themondtster]

Day5-off

Day6
A1. Hang grip deadlift(descending)- 10*6(215,205,195,185,175,165,155,145,135*2)
45-60sec rest between sets.
B1. Hang clean to press- 3*6(95) 45sec rest
B2. Romanian deadlift- 3*6(145) 45sec rest
C1. Thick bar Curl- 8*8 50# 45 sec rest
C2. Close grip bench press-8*8 125# 45sec

Day7-off

This is last week of this. Recommendation was three to four weeks. Ready to get the strength phase going. Monday Jello legs here I come. Feel like Im in better shape, might repeat it because it feels like cardio heart rate wise but Im lifting weights. Works up a good sweat if you stay true to the short rests.

Looking ahead I probably wont reach my strength goals by April like I wanted but I feel the volume Phase in a month is needed and will help in the future.

From My Droid MoFo!

 

[themondtster]

Ok today was first day of the Strength Phase(phase2 of 4). 4 weeks long. Each week ill get a daily max on several exercises on different days then do working sets then other days are light days where I do as many light/medium sets as I can in 15min for each exercise. Max days are gonna be about 120min and light days about 45min. Upping the carb intake a lil with a bulking shake or higher carb food after workout. Feels good to heavy again.

From My Droid MoFo!

 

[themondtster]

Day1 Legs/Back max

Squat-
Set1-3 (WU)-125*5,185*5,205*5

Set4-7 (Dailymax)- 225*2,265*1,285*1(might have not been parrallel),275*1

Set8-9 (max-40) 235*3,235*3

Set10-11 (max-20) 255*2,255*2

Deadlift
Set1-3 (WU)135*5,185*5,225*5

Set4-7 (Dailymax) 275*1,315*1,355*1(fail),335*1

Set8-9 (max-40) 295*1,295*1

Set10-12 (max-20) 315*1,315*1,315*1

Stiffleg Deadlift(knees slightly bent)
Set1-3 (WU) 135*5,185*3,195*2

Set4-7 (Dailymax) 205*1,225*1,235*1,245*1

Set8-9 (max-40) 205*3,205*3

Set10-12 (max-20) 225*2,225*2,225*2

From My Droid MoFo!

 

[themondtster]

Phase2 week1
Day2- push rep day(50%-70% 3-5 rep range)
As many sets in 15 min for each exercise

Bench press- (135*5)*3,(185*3)*3,(205*3)*3,(135*5)*4

Incline press- (95*5)*5,(115*3)*3,(135*3)*3,(155*3)*2,95*5

Push press- (95*5)*5,(115*3)*3,(95*5)*7

Good burn. Wore out. Think next time once I get up in the 3 rep range Ill stay there, more of speed sets for strength instead of volume.

From My Droid MoFo!

 

[johnnyrockit8665]

nice bro!

 

[themondtster]

nice bro!

Thanks! Was a lil dissapointed on my max day cause my daily's were a lil low compared to my overall max but I havent lifted heavy in a month and was trying to keep each exercise around 20-30. Now the rep day I was impressed with the volume I did in 15 min for each. Gonna keep it heavier next time.

From My Droid MoFo!

 

[themondtster]

Day3-off

Day4- was supposed to be my Leg/back rep day. Shift work, a fiance thats a full time student and in fitness training herself for her bombshell team, and a six month old lil girl is really wearing on my sleep. Mainly just the shift work....getting home off of nights and watching my daughter most of the day while the Mrs. Is at school leaves little to no rest at times. So took today off and Ill pick up tomorrow after I get some rest.

From My Droid MoFo!