[SinCollector]

Originally Posted by ThinkGreen

Damn man, fuck lifting in a baby spider infested garage!

It's pretty annoying. They all hang down from the rafters and they're tiny. So they end up on my head constantly because they're almost invisible.

Squats and milk day 4:

Squats:
Warm-up
20x160

Bench:
12x160
12x160

Decline flies:
15x35lb dbs

Pull-ups:
9xBW

Chin-ups:
9xBW

V-ups:
18
18

[SinCollector]

Squats and milk day 5:

Squats:
Warm-up
20x165

Pull-overs:
15x35lb dumbbell

SOHP(strict):
12x90
12x90

Pull-ups:
BWx9
Chin-ups:
BWx10

Standing wheel roll-outs(partials):
5

V-ups:
19
19

The war on garage bugs:
Killed waspx1
Killed yellowjacketsx2
Killed yellojacket hivex1

[SinCollector]

Squats and milk day 6:

Squats:
Warm-up
20x170

Bench:
12x160
12x160

Decline flies:
15x35lb dbs

Pull-ups:
10xBW

Chin-ups:
10xBW

V-ups:
20
20

[SinCollector]

Squats and milk day 7:

Should have been posting my weight from the beginning.

Starting weight: 155
Current weight: 164.6

Gained almost 10 pounds in 2 weeks. I'm not noticeably fatter so hopefully that's a good thing. We'll see when I max in a month or so.

Squats:
Warm-up
20x175

Pull-overs:
15x35lb

SOHP(strict):
12x95
12x95

Pull-ups:
BWx10
Chin-ups:
BWx9

V-ups:
21
21

No bug deaths today. I saw a wasp but he got away.

[SinCollector]

Squats and milk day 8:

Starting weight: 155
Current weight: 164.6(no change)

Squats:
Warm-up
20x180

Bench:
12x165
12x165

Decline flies:
15x35lb dbs

Pull-ups:
10xBW

Chin-ups:
10xBW

V-ups:
22
22

Notes:
The squats ripped me up today. Legs and lower back felt fried. I didn't feel like I recovered very well from last time. I think I may be past the point where I can expect to increase my 20 rep squat three times a week already. Squats and milk seems aimed at n00b gains. While I may be weak, I think I may not be n00bish enough. I'm considering just doing the squats every other workout and extending the program a week. Then I can still hopefully hit my end goal of 20x200.

Bench felt easy. Really easy. I may try going up to 175 at the start of the next week.

Pull-ups and chin-ups are going nowhere. I think at some point if I really want to increase in that area I am going to have to make it my focus. I may try doing it first, then bench on a day and alternating it with SOHP on a separate day.

[SinCollector]

Squats and milk day 9:

Didn't get to weigh today.

Squats:
Warm-up
20x185

Pull-overs:
15x35lb

SOHP(strict):
12x95
12x95

Pull-ups:
BWx10
Chin-ups:
BWx10

I decided to try and power through things rather than ditching the plan. Today was a bitch. I'm nervous about next week but we'll see how it goes.

[SinCollector]

Squats and milk day 10:

Starting weight: 155
Current weight: 165(+.4)

Squats:
Warm-up
20x190

Bench:
12x175
12x175

Decline flies:
15x35lb dbs

Pull-ups:
10xBW

Chin-ups:
8xBW(Bench killed my arms. I eased up rather than force the last two reps.)

V-ups:
25
25

My lower back is definitely a weak point for my squatting and deadlifting. Hopefully, this program will help improve that area. And hopefully that improvement will lead to a respectable deadlift.

[SinCollector]

Squats and milk day 11:

Didn't get to weigh today.

Squats:
Warm-up
20x195

SOHP(strict):
12x100
11x100(Didn't have 12 in me.)

Pull-ups:
BWx10
Chin-ups:
BWx10

5 Standing wheel roll-outs(partials)
15 kneeling rollouts
25 v-ups

[SinCollector]

Squats and milk day 12(Last day!):

Starting weight: 155
Current weight: 167.4(+2.4)

Squats:
Warm-up
20x200

Bench:
12x175
12x175

Pull-ups:
10xBW

Chin-ups:
10xBW

V-ups:
25

Workout got cut a little short. Well, that's it for squats and milk. In 28 days, I gained 12.4 pounds. I believe I'm stronger. I'm going to do a light workout this next Tuesday for a back-off day. Then Friday I will start doing some maxes.

[SinCollector]

Squat(ATG):
10x135
5x175
1x205
1x225
1x245 (15lb PR)
1x275 (45lb PR)
0x285 (I'll have this in a couple weeks.)

Bench:
10x135
5x175
5x205
5x225

SOHP:
10x65
10x75
10x85

Pull-ups:
8xBW
Chins:
10xBW