5/9/09
went on a HIIT jog with my gf

CONDITIONING
~3miles total :
45 second jog
10 second sprint
30 second jog
pushups*
repeat 11 times

*pushups were done in a 21 down pyramid style
so i did
21,20,19,18,17,16,15,14,13,12

got home

INCLINE DOUBLE MEDICINE BALL PUSHUPS
11,10,9,8,7,6,5,4,3,2,1

total pushups=231
66 of which were incline med ball
this was a toughhhh workout :]]]]

PWO: much apple juice, whey

"i train hard because everyone has the oppertunity to be a champ as long as they put in the hard work"

lol yea, nsb and i had a lot of fun being really sore for the next 2 days as well lol!

5/11/09

DEADLIFTS
20 @ 245

PULLOVERS
20 @ 25

CLOSE GRIP BENCH
135X10
135X3X8

BENT OVER DB ROWS
2X6 @ 85
2X5 @ 85

PULLUPS bw +10lbs
8, 5,3,4 total = 20

DIPS bw +10lbs
4x8

PWO: apple juice and whey(40g whey now)

5/13/09
wrestling lift
FULL SQUATS
3x10@ 185,185,205
not hard. going up next time

CALF RAISE COMPLEX
3x30

INCLINE DB BENCH
3x10@ 40,40,45

SALT SHAKERS
3x10 @ 50+bar, 40+bar, 40+bar

SHOULDER COMPLEX (lateral raise, then mil press, then front raise)
3X10

DECLINE MED BALL ABS WITH RUSSIAN TWIST
3X20 each

WIDE GRIP PULLUPS
10,
6x5 @ bw+12

pwo: usual

1 hour wrestling tech

5/16/09

deadlifts
21 @ 250

pullovers
20 @ 25

wide grip bench
135x12
145x12
155x10

bent over bb rows
135x4x6

pwo: Usual

note: the 20 rep deadlifts are going well. i got 21 with 250 and it felt great. i was doing them in a row too, without resting. so i have high hopes. form is good throughout.

Have you been bulking along with this?

Your progress looks awesome btw.

hey, jman! yeah im bulking, trying to eat a lot to gain.
im 165, trying to hit 170 by the end of the program.
thanks for the comment and encouragement bro!

5/18/09

FULL SQUATS
6x2 @ 240
these felt great. im upping the weight next time.

SUPERSET WITH REST:
MILITARY PRESS
6x3 @ 115
total = 18

WIDE GRIP PULLUPS with 12.5lbs attached
11
5x5
4
total = 40

CLAPPING PUSHUPS
5x5
(done for speed chest work)

PWO: 40g whey, 3 cups oj, watermelon

5/20/09

WRESTLING LIFT

SUPERSET:
BENCH
175x3x5
175x3, assisted 2
175x2, assisted 3
i no longer arch my back, and i am doing around the same weight i used to when i arched before.
HAMMER CURLS
4x8 @ 40's

SUPERSET:
INCLINE DB BENCH:
45X5
40x8
40x6
SALT SHAKERS
set
set
set(weight doesnt matter to me..i just did some hard shizz)

GIANT SET:
PULLUPS
10, 10, 5 and 5 assisted
UPRIGHT ROWS
3x8 @ 65
BENT OVER ROWS:
3x8 @ 75
the weight on these is low because you go right into the next exercise, and the muscles are burnt out... lol not a great feeling

SUPERSET:
POWER CLEANS
135x5, 155x5, 160x5, 165x5
CRUNCHES
4x20

SUPERSET:
GOODMORNINGS
3x12 @ 85
DB LUNGES
2x10 @ 45lb dbs, 1x11 @ 50lb db's

PWO: USUAL

Open Matt for 1 hour. practiced.

5/22/09

DEADLIFTS
20 @ 260

PULLOVERS
20 @ 25

CLOSE GRIP BENCH
135x3
165x3
170x2x2
165x4x2
no back arch.

BENT OVER BB ROWS
135x6x5
total =30

FULL BB BACK SQUATS
245x6x2
felt great

PWO: usual

20 reps @315 deadlifts. That should be your goal

anyways, great pulling! KEep up the good work.

5/25/09
HOME WORKOUT

FRONT SQUATS
135x2
185x3
205x2
215x2
220x6x2
225x2

DB SITTING MIL PRESS
6x5 @ 45
7 @ 45

CHINS
5x6 @ +27.5

SNATCH
5 @ 65
5 @ 85
3 @ 95
2 @ 115
1 @ 125
1 @ 125
1 @ 130 NEW PR
im going to get 135 soon woo!

FLOOR DB PRESS
8 @ 45

EXPLOSIVE PUSHUPS
5X5

PWO: USUAL

great thread.

I have jumped on the higher reps bandwagon myself, I don't know my 5rm (I don't think it matters) but I've been training 1-3's for years now, and have done hard singles up to 420ish (that was at my best) (at 190lb).

I've since dropped down to 175 in the last 2-years and slowly built up to higher rep squats, I just did 234x24 pretty casual.

I'm training the deads about once a week sofar-
296x16, 1-week later 322.5x12 (up from 320x10) light tap and go and holding at lockout mixed grip and no belt.

goal for me is over 300 for 20-25, and to keep going UP!

5/27

WRESTLING LIFT

OLYMPIC SQUAT
195X10
205X10
215X10
SUPERSET WITH
CALF RAISES
3X30 with 45lb dbs

DUMBELL INCLINE BENCH
10 @ 45
8 @ 45
8 @ 45
SS
SALT SHAKERS
3x10 @ 65

SHOULDER COMPLEX
10lbs

INCLINE MEDICINE BALL THROWS
3X20
SS
RUSSIAN TWISTS
3X20
this superset is killer

CLOSE GRIP PULLUPS
5x5 @ +25lbs
3 @+25
2 @+25
1
total=31

PWO: USUAL

Hi, thanks for the visit.
Those are my PRs, not that stong now

Here is what I used for my bench. Don’t miss PDF files at the bottom.

WorldWideWeb.criticalbench.com/MM2K.htm

With lots of food.....somthing I'm fight now

5/29/09

DEADLIFT
135x2
225x2
275x2
315x2
335x6x2

BENT OVER BB ROW
7x5 @ 140

CLOSE GRIP BENCH
140x2
155x2
175x4x2
170x2x2

FRONT SQUATS
225x2x2

PWO: USUAL

im buying weightlifting shoes soon! cant weight!!!!!!!

fun lift again. im going to start improving my form on all olympic lifts!

Olympic shoes are great! Specially for squatting! I can actually squat deep now with proper form! When I got back into squatting recently my squatting mobility had gone down big time! I started stretching my adductors every night, and that also helped a lot!