Size Strength & Awesomeness

[Buildingup24]

6/14/13

Dips: 10 min cluster
75lb- 34 reps (nice!)

Hammer Strength Incline:
75/side-3x10

Push Press: 10 minute cluster
135-30 reps

DL:
315-1x5 (chalk & Belt-PR!)


Abs/Laterals-3 sets
20 min interval stairclimber

 

[Buildingup24]

DL/Squat


Warm up/Foam Roll

Sumo Deadlift: (superset light leg curls)
255-3x3
275-2x2 (nice)

Back Squat: drop set-1/4/10 rep scheme
235-185-135--4 sets (INTENSE)

Front Squat: 90% Max
195-5x2
205-1x1

Leg Press-3x15 (short rest)

 

[Buildingup24]

Upper Body 6/16

5 min interval Stairmaster

Rear Delt Flyes->Upright Cable Row:
30-4x12
100-4x10

Military Press: 12 minute Cluster
140-25 reps (PR)

DB Low Incline->Pendlay Row:
85/hand-6-6-5-5 (PR)
165-4x6

Bench>DB Row->High Pulls:
165-3xMAX
90/hand-2x13
105-3x6

1 Arm Row->Pull-Ups->Cable Chest Flyes:
50-2x15
BW-3xmax
30-2x15

Laterals-high rep stuff

Hill Sprints

 

[Buildingup24]

Legs/Armz

Front Squat:
6 warm up sets
190-1x1 paused
210-1x1 Paused (badass)

Snatch Grip DL: light
225-3x6

Deadlift: 80%max speed
275-3x3

Leg Press:
315-3x15

Timed Arm Blast:
Curl: 8-4-2-4-8
55-75-95-75-55

CGBP:
165-5x3

Cable Overhead extension->Cable Curl:
80-3x25 seconds
80-3x25 seconds

Cable Pushdown->DB Hammer Curl:
65-3x25 seconds
30/hand- 3x25 seconds

Tomorrow is conditioning

 

[Buildingup24]

Upper Body 6/19


Bench: work up to heaviest single
3 warm up sets
205-1x1 (crap)

Weighted Chin-Up->Cable Row:
50-4x5 (added 1 set from last week)
100-4x8

Weighted Dips: 10 minute cluster--up 5lbs
80lbs-25 reps

Kayak Row-> Hammer Incline Press:
90-3xMAX
80/side-3x8 (added 5lb from last week)

DB Close Grip Press:
50-2x11

Clean & Jerk:
135 singles & Max out at 155

 

[Buildingup24]

Back Squat:
worked up to 245-1x1
185-6x3 speed

Hill sprints--10 i think
abs/calves/rear delts

 

[Buildingup24]

Clean & Jerks-135--singles--purely form stuff

SLDL-185-3x10--YAWOZAH!

Leg Curls-100-3x12

Pull-Ups/Dips/Abz

 

[Buildingup24]

DL/Squat

Snatch Grip High Pulls from blocks:
105-1x5
115-3x4
120-1x3

Sumo DL:
260-3x3 (added 5lbs from last week)
280-2x2 (added 5lbs from last week)

DL:
315-3x1

SLDL from 3 inch lift:
135-1x20
185-2x12

Front Squat:
210-1x1
145-3x12

Face Pulls/Rear Delt work-3 sets
Hill Sprints-8

 

[themondtster]

Chin-Up-->High Pull-->Face Pull:
50-3x5 (Dope)
115-3x4 (form felt off)
110 on cable-3x10

BB Row-->Seated curl (drop set):
155-3x8 (nice added 1 rep to each set)
30->20-3x9x6

Clean & Press->Cable Row->Cable Curl:
140-1x3--135-3x3
100-2x10
65-3x8

DB Row->Upright Row:
90-2x11 (nice-good contraction)
95-2x6

Kayak Row
95-2x10

Hill sprints

Looking good!

 

[Buildingup24]

Upper Body

Rear Delt Flyes
30-4x15

Hang Clean & Press: 12 minute cluster
140-26 reps (PR!)

Hang Clean & Push Press->DB Row:
135-12 reps
95-2x13 (added 5lbs-no swing)

DB Low Incline->Pendlay Row:
85/hand-7-7-5-6 (PR)
165-8-8-7 (PR)

Floor Press->Cable Row->Face Pulls:
175-2x5
100-2x10
100-2x15

Chest Flyes & Pull-Ups
Hill Sprints