Saturday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 5 reps
    • 205 lbs x 5 reps
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 65 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl
    • 165 lbs x 7 reps
  • Skull Crusher
    • 95 lbs x 15 reps
    • 125 lbs x 7 reps
  • Superset: Strict Biceps Curl & Overhead Triceps Extension
    • 65 lbs, 5 sets x 7 reps
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 25 lbs, 5 sets x 7 reps

Friday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 235 lbs x 5 reps*
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 190 lbs x 7 reps
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

Comments:

* I accidentally increased the weight by 10 lbs instead of 5 lbs and as a result failed on the 5th rep. I will attempt 230 lbs the next workout before trying 235 lbs the consecutive workout.

Thursday – Legs

  • Box Front Squat (w/ belt, 12″ box)
    • 225 lbs x 3 reps
    • 270 lbs x Failed*
  • Low Bar Back Squat (w/ belt)
    • 275 lbs x 5 reps

Comments:

* I failed on the box squat but have been setting new PRs over the last few weeks. My bodyweight is down to 165 lbs but I was still able to do a 265 lbs front squat the previous leg workout which is not too bad. I know that in Classic Powerlifting (raw) being able to bench press 100 lbs more than your bodyweight would qualify you for the nationals here in Canada. The weight an athlete can handle in the front squat is somewhat similar. The most I have ever seen any front squat on YouTube is around 600 lbs.

Wednesday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 5 reps
    • 200 lbs x 5 reps
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 60 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl
    • 160 lbs x 7 reps
  • Skull Crusher
    • 95 lbs x 12 reps
    • 125 lbs x 7 reps
  • Superset: Strict Biceps Curl & Overhead Triceps Extension
    • 60 lbs, 5 sets x 7 reps
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 20 lbs, 5 sets x 7 reps*

Comments:

* Using 20 lbs wasn’t much of a challenge however, I picked a starting point and will continue to add 5 lbs a workout until I can’t add any more weight. Then drop the weight back down and repeat the process using 3, 5, 12, 15, or 20 rep sets. This type of a pyramid allows me to continuously add 5 lbs each workout for months without failure. Chances are I get bored of the exercise long before I reach a plateau.

Tuesday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 225 lbs x 5 reps
  • Close-grip Bench Press
    • 155 lbs x 12 reps
    • 190 lbs x 7 reps*
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Conventional Deadlift (w/ belt)
    • 275 lbs x 5 reps
    • 355 lbs x 5 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 235 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 500 lbs x 25 reps
  • Double Overhand Isometric Hold
    • 345 lbs x 12 sec

Comments:

* I failed on the seventh rep.

Sunday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 5 reps
    • 195 lbs x 5 reps
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 55 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

Saturday – Chest & Back

  • Floor Press
    • 185 lbs x 5 reps
    • 220 lbs x 5 reps
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 12 reps
  • Conventional Deadlift (w/ belt)
    • 275 lbs x 5 reps
    • 345 lbs x 5 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 225 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 495 lbs x 20 reps
  • Double Overhand Isometric Hold
    • 335 lbs x 20 sec