Wednesday – Upper Body Workout

  • Power Snatch (w/o straps)
    • 95 lbs, 7 sets x 3 reps
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 180 lbs x 2 reps*
  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Seated Dumbbell Curl
    • 30 lbs, 5 sets x 12 reps

Comments:

* I felt my shoulder pull out of joint lowering the weight on the second rep and quit immediately. This is an old injury from a year ago that has taken so long to heal. However, this is still the heaviest I have ever lifted in the power jerk and am confident I could have gone heavier but didn’t want to risk hurting my shoulder.

Monday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 255 lbs x 1 rep*
  • Paused Squat
    • 150 lbs, 7 sets x 3 reps
  • Squat Clean
    • 135 lbs, 7 sets x 3 reps
  • Weighted Dip (BW = 192 lbs)
    • 5 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 55 lbs, 3 sets x 7 reps

Comments:

* I finally broke through a bench press plateau gaining 10 lbs on my competition bench press. At my current bodyweight of 192 lbs I am close to qualifying for the nationals in the Masters Classic Bench Press. I will have to add another 10 lbs to my bench press and wait until I turn 40 next year. It is kind of weird qualifying at this age but am proud of the fact that I have never used steroids.

Friday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 250 lbs, 3 sets x 1 rep
  • Pause Squat
    • 145 lbs, 7 sets x 3 reps
  • Thruster
    • 80 lbs, 7 sets x 3 reps
  • Weighted Dips* (BW = 193 lbs)
    • 2.5 lbs, 3 sets x 12 reps

Comments:

* I am starting weighted dips with only 2.5 lbs this time around and am going to slowly work my way back up to a heavy weight. I used to perform this exercise with over 100 lbs for set of 12 reps but after I injured my left shoulder I had to eliminate this exercise for over half a year. Since that time I have also gained an additional 30 lbs of bodyweight which makes this exercise more of a challenge.

Wednesday – Full Body Workout

Legs

Chest & Back

  • Superset: Chin-up & Dips*
    • BW = 193 lbs, 5 sets x 7 reps

Arms

  • Superset: Bent-arm Pullover & Barbell Curl
    • 75 lbs, 5 sets x  7 reps
  • Incline Dumbbell Curl**
    • 35 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 3 reps
  • Barbell Overhead Triceps Extension
    • 75 lbs, 3 sets x 7 reps

Comments:

* When performing these two exercises as a superset my muscles quickly become fatigued and I have to do partial reps on the last few sets in order to finish. When performing these exercises individually I can easily add additional weight in excess of 25 lbs for the same amount of reps.

** The lactic acid burn I feel in the incline dumbbell curl when doing higher reps is phenomenal. Even after completing a set it takes several seconds for the pain in my biceps to subside.

Monday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 250 lbs x Failed
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 175 lbs x 3 reps
  • Incline Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
  • Superset: Arnold Press & Bent Over Lateral Raise
    • 30 lbs & 15 lbs x 15 reps
    • 30 lbs & 15 lbs x 12 reps
    • 30 lbs & 15 lbs x 10 reps
    • 30 lbs & 15 lbs x 8 reps
  • Muscle Clean & Press
    • 50 lbs, 3 sets x 7 reps

Saturday – Arm Workout

  • Superset: Barbell Curl & Overhead Triceps Extension
    • 45 lbs x 12 reps
    • 55 lbs x 12 reps
    • 65 lbs x 12 reps
    • 75 lbs, 3 sets x 12 reps
    • 85 lbs x 10 reps
  • Superset: Incline Dumbbell Curl & Bench Dips
    • 30 lbs x 12 reps & 15 reps w/ BW
    • 30 lbs x 10 reps & 15 reps w/ BW
    • 30 lbs x 8 reps & 15 reps w/ BW
    • 30 lbs x 8 reps & 15 reps w/ BW

Comments:

My arms measured 17″ at the end of this workout. My arms have never measured this big before and is evidence to me how much supersets can actually pump up the muscles.