Size Strength & Awesomeness

[Buildingup24]

Squat/Bench Complex

SQUAT COMPLEX-4 ROUNDS
A1-Box Squat
225-5 reps
A2-Fromt Squat:
145-4 reps.
A3. DB Snatch:
60-3 reps
A4: Jump Squat
60-3 reps
A5-DB Front Squat:
60-8 reps

BENCH COMPLEX: 4 ROUNDS
A1- DB Bench:
85- 4-5 reps
A2-DB Floor:
60-6 reps
A3-Hang Clean:
120-3 reps
A4-Dips:
10 reps

ISOLATION CIRCUIT:
WG Bench->Cable Kickbacks:
135-3x7
15-3x8
Smith Guillotine Press:
90-2x10

DB Lunges:
35/side-3x8

Didn't use barbell for the benching and no elbow issues so ill stick to dumbbells.

 

[Buildingup24]

A1- Push Press
135-4 reps
A2- Strict Press:
115-3 reps
A3- SG High Pull:
115-3 reps
A4- Hang Clean:
115-2 reps
A5-Heavy Partial Lateral:
30-8 reps

Isolation Circuit:
Hammer Press->Laterals:
55/side:12-10-10-10
10-4xAMAP

Hill Sprints

A1-DB RDL:
60/hand-10 reps
A2-SG DL:
185-8 reps
A3-Long Stride Lunges:
25/hand-8 reps

Went easy on lower back today
4 rounds for Press
5 rounds for DL

 

[Buildingup24]

Day off- hamstrings sore.

Shoulders n legs looking bigger. Legs getting more defined as well. Love this program

 

[NoFatChicks91]

Good to hear you are already seeing results. That squat complex looks pretty gnarly!

 

[Buildingup24]

Good to hear you are already seeing results. That squat complex looks pretty gnarly!

Thanks for checking in man. And yeah, I've tweaked it to my needs, but stayed to the concepts of the design

 

[Buildingup24]

SQUAT COMPLEX-4 ROUNDS
A1-Box Squat
235-3 reps
A2-Front Squat:
145-3 reps.
A3. DB Snatch:
60-4 reps
A4: Jump Squat
60-4 reps
A5-DB Front Squat:
60-8 reps
A6- Walking Lunges:
50-8 reps

BENCH COMPLEX: 4 ROUNDS
A1- DB Bench:
85-5 reps
A2-DB Floor:
65---5-6 reps
A3-Hang Clean:
120-4 reps
A4-Dips:
10 reps
A5- Decline Push-Ups:
BW-5 reps

ISOLATION CIRCUIT:
Smith Guillotine Press-> Cable Flyes:
90-4x10
10-4xAMAP

6 hill sprints-

 

[Buildingup24]

Pics as of 10/28

 

[Buildingup24]

DL/OHP

A1-SG DL:
225-4x5
A2-DB RDL:
60/hand-4x8
A3- Long Lunges:
25-4x9

Sumo DL:
225-3x6

Push Press:
165-1x1 (PR-slight knee bend)

A1-Close Grip OHP
95-115-125-135-3 reps
A2- SG High Pull:
110-4x6
A3- Hang Clean
110-4x5
A4-DB OHP:
35-4x8

Shoulder & Tricep isolation circuit
5 hill sprints

 

[Evan Tipps]

Pics as of 10/28

Looking real good bro!!

 

[Buildingup24]

Looking real good bro!!

Thanks buddy. Nice 405 for set of 3 pull the other day btw.