[Standard]

Well i thought it was about time i tried to keep a log, i find them writing the routine down very useful but never really kept track of it past there.

Stats

Height 6'2"
Weight 220
Age 23

Bench 260 (275)
Squat 405
Dead 385 (515)
Total 1050 (1195)

What am i trying to accomplish? my current goal is to increase pure functional strength i am also looking to improve my big 3 total lift to above 1300.

Standard Routine
This is the core routine, i change up exercises regularly depending on how i feel or if i feel like i am lacking in any area and sometimes just for a change.

Day 1
Bench Press
Dips


Day 2
BOR
Deadlifts
Weighted CHINS

Day 3
OFF

Day 4
Clean and Press
SOHP
Shrugs

Day 5
Squats
SLDL

At the current phase of lifting my rep range consists mainly of 2x10 rep warmup sets followed by working reps ranging from heavy singles, doubles and tripples in core lifts to 5 -10 rep sets for secondary lifts.

[Standard]

Yesterdays back workout

Chins/Pulls

15 C
8 P
10 C

Deads
135 x 15 Warmup
135 x 15 Warmup
225 x 8
315 x 5
365 x 3
405 failed
405 failed
failed reps got stuck at about 1 foot off the ground

BOR
225 x 10
255 x 6
185 x 10
135 x 12
135 x 10
Final sets are done with about 1 min rest time


One arm Dumbell rows (biggest DB is 125)
125 x 10
125 x 8

Dumbell Curls
55 x 8
45 x 8

Arms were sore at the end off the workout, so no grip work today. Finished the workout with a light 600 m jog followed by static stretching to improve flexability.

[Standard]

Todays Shoulder/Trap/Neck Routine

CHINS used as warmup
10
10

OHP (all weights cleaned up for 1st rep)
65 x 15 warmup
65 x 15 warmup
95 x 10
135 x 8
155 x 6
185 x 1

High Pulls
65 x 12
75 x 8
95 x 8
115 x 6

Laterals (front superset with side)
65 x 10 F
25 x 8 S (using plates)
75 x 8 F
25 x 8 S

Shrugs (barbell in front)
225 x 15 warmup
405 x 12
495 x 8
545 x 6

Neck machine (not sure what its called, its a hammer strength machine for the neck)
45 x 10 for front, both sides and back
95 x 9 for back

600 M light run with stretching to end workout

[Standard]

Leg day

I think the mix of poor eating today with a head cold resulted in a crappy leg day.

Warmup 10 min bike with varying resistance, followed by stretching

Squats

135 x 10
135 x 8 ATG
225 x 8
315 x 6
365 x 3
135 x 8 ATG
155 x 5 ATG

SLDL
135 x 10
225 x 8
315 x 4

Decided to end this half assed workout as i had no energy to do anything worth while.

[Standard]

Chest Day

Switched it up a little today

Incline Press
95 x 20 warmup
135 x 12 warmup
185 x 10
225 x 6
235 x 2
185 x 6
135 x 10

Dumbell Press
80 x 8
80 x 7
70 x 10

Flys (dumbell)
50 x 8
55 x 7
40 x 10

Tate Press
35 x 10
40 x 8

French Press
80 x 8

No dips today as the station was occupied

[Standard]

Today, back

Lower back has been tired after last weeks back work out so i decicded to go a little lighter on the lower back and work more the lats and upper back. hand to laugh at my friend try and do 6 plates with the t-bar row, he's just dying trying to get it off the ground, silly body builders.

Chins/Pulls
8 per set, supersetted with BOR warmup sets

BOR (done with underhand grip)
135 x 20 warmup
135 x 12 warmup
185 x 12
225 x 10
275 x 4
135 x 15 (overhand)

T-Bar row:
done with barbell and V handle from lat pulldown station (Plates x reps)
3 x 12
5 x 8
6 x 6

Deadlift
225 x 8
315 x 6
365 x 1

Barbell Curl
70 x 12
120 x 4
70 x 8

[mschatz]

Originally Posted by Standard

Todays Shoulder/Trap/Neck Routine

Shrugs (barbell in front)
225 x 15 warmup
405 x 12
495 x 8
545 x 6

dude, thats fucking impressive!

[Standard]

Thanks man, i got sick of having a neck one day...

I should add i use straps for 4 plates and above so i can use a snatch grip and not have to re rack every rep.

[Standard]

Todays Shoulder/Trap/Neck Routine

Decided to switch things up a bit today because my shoulder has been a little "rough" feeling this week. Also thought i would get as many of the challenge exercises started as i could.

Clean and Press
95 x 10 warmup
95 x 10 warmup
135 x 8
155 x 4
185 x 1
205 x failed on the clean
195 x 1
135 x 8 pushpress

Damn near took my own head off with the 195 clean, it was fucking money in the bank with the snap back, had i done this at 205 i would have had it. Cleans were hang power clean style, press was push press.

Laterals (side then front)
3 sets 25 x 10 F and S

Shrugs (4 plates+ use straps)
225 x 20 warmup
405 x 10
495 x 7
545 x 4
315 x 25 (straps)

Neck Machine
45 x 10 for front. sides and back
90 x 19 for back

Chins/Pullups
Just tossed in a few sets with little rest maybe 40 total, didn't keep track

[JimJitsu]

Originally Posted by mschatz

dude, thats fucking impressive!

Lol... That's what I was thinking. I see numbers in the 100's, then the 200's above then I see the shrug column and boom 500+lbs. I had to do a double-take at it.