Size Strength & Awesomeness

[Buildingup24]

Squat/Bench complex
SQUAT COMPLEX-4 ROUNDS
A1-Box Squat
235-5 reps
A2-Front Squat:
155-5 reps.
A3. DB Snatch:
65-2 reps
A4: Jump Squat
65-4 reps
A5-DB Front Squat:
65-6 reps
A6- Walking Lunges:
50-8 reps

BENCH COMPLEX: 3 ROUNDS
A1- DB Bench:
90-4 reps
A2-DB Floor:
70-5 reps
A3-Hang Clean:
125-4 reps
A4-Dips:
25lb-6 reps

ISOLATION CIRCUIT: 3 sets
Run 2.5 miles

 

[Buildingup24]

Picked up a new supplement- Surge Workout Fuel. Used it Today. Made a noticeable difference in perofrmance. I cut my rest time down yet my reps went up. weight too.

 

[Buildingup24]

SHOULDER COMPLEX- 4 ROUNDS
A1-Push Press:
140-4 reps
A2-Hammer Jerk:
100-5 reps
A3- SG High Pull:
95-8 reps
A4- Hang Clean:
115-4 reps
A5- DB Lateral:
30--11 eps

DL Complex: 4 rounds
A1-SG DL
225-5 reps
A2- Drop set DB RDL:
75/hand-6 reps
60/hand-6 reps

6 hill sprints

 

[Buildingup24]

Pull-Up->DB Deadstop row->Curl:
BW-4x10
75-4x10
75-4x6

Incline->Slow Dips->Lunges
135-3x7
BW-3x10
80-3x6

SG Rack Pull->Rear Delt->Lunges
265-3x3
20-3x10
80-2x6

Curls 4 the chicks

Sprints/foam roll

 

[NoFatChicks91]

You are doing an awesome job man! 235 x 5 box squats are very respectable, I feel like box squats are so much tougher. I did some yesterday. 315 is headed straight at you home boy

 

[Buildingup24]

You are doing an awesome job man! 235 x 5 box squats are very respectable, I feel like box squats are so much tougher. I did some yesterday. 315 is headed straight at you home boy

Glad you're stil following buddy

 

[Buildingup24]

A1-Box Squat:
245-3 reps
A2-Front Squat:
150-5 reps
A3- Jump Squat:
65-4-5 reps
A4- Walking Lunges:
50-8 reps
A5-DB Front Squat:
65-7 reps


A1-Decline BB bench or DB Flat
90-3 reps
185-3 reps
A2-DB Floor Press:
70-6 reps
A3-SG High Pull:
105-6 reps
A4-Weighted Dips:
25-8-9 reps

Weighted dips->cable Flyes
60-3x8
15-3x12
100-1x1 (yeah buddy)

Clean n press:
145-3x3

Face pulls
Core work
Jog home

 

[Buildingup24]

SHOULDER COMPLEX- 4 ROUNDS
A1-Push Press:
140-5 reps
A2-Hammer Jerk:
110-5 reps
A3- SG High Pull:
95-8 reps
A4- Hang Clean:
120-4reps
A5- DB Lateral:
30--15 eps
DL Complex: 4 rounds
A1-SG DL
235-4 reps
A2- Power Clean:
135-3 reps
A3- Drop set DB RDL:
75/hand-7 reps

7 hill sprints

Some shoulder isolation

 

[Buildingup24]

Weighted Pull-Up:
45-3x5

1 Arm BB Row->Rear Delt->Rope curl:
75-3x13
20-3x15
45-3x9

DB Deadstop Row->Rope Pull->DB curl:
100-2x8
55-3x12
25-4x10

1 Arm Cable Row-> rope pull to stomach:
50-2x10
100-3x8

Those Deadstop DB rows are interesting, keeps you honest on form plus you have to really explode from the ground using your back otherwise that dumbbell is not gonna go anywhere

 

[Buildingup24]

OHP: 30-40 sec rest
145-12 singles (great form)

Incline bench:
135-3x8 (nice)

Weighted Dips:
70-3x5
75-2x5 (PR)

DB Floor Press:
75-2x5

Rope push down: drop set
50lbs->35lbs-3 sets

3 sprits/4 sets abs