Sunday – Push

  • Push Press
    • 145 lbs x 1 rep (warm-up)
    • 170 lbs x 2 reps
    • 170 lbs x 1 rep
  • Front Squat (w/o belt)
    • 195 lbs x 1 rep
    • 205 lbs x 1 rep
    • 215 lbs x 1 rep
    • 185 lbs x 5 reps
  • Floor Press
    • 185 lbs, 2 sets x 2 reps
    • 165 lbs, 3 sets x 5 reps
  • Back Squat (w/o belt)
    • 255 lbs x 2 reps
    • 275 lbs x 2 reps
  • Overhead Squat
    • 75 lbs, 3 sets x 7 reps
  • Weighted Dips (bodyweight = 171 lbs)
    • 27.5 lbs, 2 sets x 12 reps
  • Split┬áJerk
    • 155 lbs x 1 rep
    • 135 lbs, 3 sets x 5 reps
  • Rack Front Squats (w/o belt, 12th pin bottom)
    • 225 lbs, 3 sets x 5 reps
  • Rack Overhead Squat (w/o belt, 2nd pin top)
    • 185 lbs, 5 sets x 1 rep

Saturday – Pull

  • Power Clean
    • 140 lbs, 3 sets x 3 reps
  • Hang Power Snatch (w/ straps)
    • 80 lbs, 3 sets x 3 reps
  • RDL (w/o belt, w/ straps)
    • 280 lbs, 3 sets x 5 reps
  • Wide Grip Hammer Chin-ups (bodyweight = 172 lbs)
    • 45 lbs x 5 reps
    • 35 lbs x 5 reps
    • 25 lbs x 5 reps
  • Upright Row
    • 105 lbs, 3 sets x 3 reps
  • Reverse Barbell Curl 60 lbs, 3 sets x 5 reps
  • Rack Deadlift (w/o belt, w/ straps)
    • 325 lbs x 1 rep
    • 345 lbs x 1 rep
    • 365 lbs x 1 rep
  • Snatch
    • 125 lbs, 3 sets x 1 rep
    • 125 lbs x 2 Fails

Friday – Push

  • Wide Grip Bench Press
    • 235 lbs x 1 rep
    • 205 lbs x 3 reps
  • Front Squat
    • 230 lbs, 2 sets x 1 rep*
    • 185 lbs x 4 reps
  • Push Press
    • 165 lbs, 2 sets x 1 rep
    • 145 lbs, 3 sets x 3 reps
  • Back Squat (w/o belt)
    • 255 lbs x 2 reps
    • 275 lbs x 2 reps
  • Shoulder Press
    • 135 lbs x 1 rep
  • Weighted Dips (bodyweight = 171 lbs)
    • 25 lbs, 2 sets x 12 reps
  • Overhead Squat
    • 95 lbs, 3 sets x 3 reps

Comments:

* I don’t think I reached full depth on either set of front squats using 230 lbs.

Tuesday – Pull

  • Wide Grip Hammer Chin-ups (bodyweight = 167 lbs)*
    • 10 lbs x 5 reps
    • 20 lbs x 5 reps
    • 25 lbs x 5 reps
    • 35 lbs x 5 reps
  • Conventional Deadlift (w/ belt, concentric only)
    • 295 lbs x 1 rep
    • 325 lbs x 1 rep
    • 345 lbs x 1 rep
  • Upright Row
    • 75 lbs, 2 sets x 8 reps
    • 95 lbs, 2 sets x 4 reps

Comments:

* I decided to start doing one of my old favorites again. I started out light and used to chin with 75 lbs for 3 sets x 5 reps. I will be adding weight each workout to this exercise and expect a fast increase in strength in this movement because of muscle memory.