5/7/10


BOX SQUATS (BELOW PARALLEL)
5X1@140
3X1@230
3X1@320
2X1@410


SLDL'S (OFF FLOOR)
3X1@235
3X1@285
3X1@325
3X1@415


GM'S
5X1@185
5X1@275
5X1@315


LYING LEG CURLS
10X3@110


ABDUCTORS
12X2@105


ADDUCTORS
12X2@105

5/12/10



SQUAT W/ 125 LBS CHAIN EACH SET
5X1@BAR-WEIGHT
5X1@140
3X1@220
3X1@265
3X1@325
2X6@365


PAUSE SQUATS (ASS TO THE FLOOR)
3X2@250


LEG PRESS
10X2@800


SLDL'S (4" PLATFORM)
8X3@270


PULL THRU'S
10X2@GREEN BANDS


STANDING CALF PRESS
15X3@BODY-WEIGHT

5/13/10


BENCH (ALL SETS DONE WITH 75LBS CHAIN)
WARM UP SETS
5X1@BAR-WEIGHT
5X1@135
5X1@225
WORK SETS
5X3@355 OFF 2 BOARD
5X2@355 OFF 3 BOARD


INCLINE BENCH
8X1@225
7X1@275
6X1@315


DIPS
10X3@BODY-WEIGHT


AB WORK
CRUNCHES
LEG LIFTS
BICYCLES

1 SET EACH 30 REPS EACH

5/14/10


BOX SQUAT (BELOW PARALLEL)
5X1@145
3X1@235
3X1@375
2X1@435


RACK PULLS (KNEE CAP LEVEL)
2X1@360
2X1@485
ADDED STRAPS
2X1@555
2X1@625
2X1@680


PULL THRU'S
10X2@120


SEATED LEG CURLS
10X2@140


ABDUC'S
12X2@120


ADDUC'S
12X2@120

5/17/10


SQUAT
5X1@BAR-WEIGHT
5X1@135
5X1@220
5X1@310
5X1@405
5X1@495


PAUSE SQUATS (ASS ALL THE WAY DOWN 3 SEC PAUSE)
3X2@275


LEG PRESS
10X2@800


SLDL'S (OFF 4" BOX)
8X3@315


PULL THRU'S
10X2@100


SEATED CALF PRESS
15X3@BODY-WEIGHT

5/19/10


BENCH
ALL SETS W/ 75LBS CHAIN
10X1@BAR-WEIGHT
5X1@135
5X1@225
OFF 3 BOARD
5X5@365


INCLINE PRESS
8X1@230
7X1@280
7X1@320


DECLINE PRESS
8X3@315


3 SETS OF ABS 30 REPS EACH.

STARTING TRAINING ON MONDAY FOR MY NEXT MAX OUT ON MY RAW LIFTS. 10 WEEKS WITH WEEK 11 MAX OUT WEEK.

MY CURRENT MEET PR.





LOOKING TO GO 500 RAW IN JUNE.

MEET PR SQUAT 805 AND A 600LB DEAD. MY CURRENT PR IN THE DEAD IS 605.




LOOKING TO GO 905 IN THE SQUAT AND 655 IN THE DEAD ON NOVEMBER 13TH.

GOT MY WORKOUT FOR THE NEXT 9 WEEKS OF A POST FROM A FELLOW POWERLIFTER WHICH WAS WRITTEN BY DAVE TATE. CANT WAIT TILL THE END TO MAX OUT. LOVE TRAINING THE WESTSIDE STYLE.


6/1/10


MAX EFFORT SQUAT

GOOD MORNINGS
WORKED UP TO A 3 REP MAX
3X1@BAR-WEIGHT
3X1@135
3X1@225
3X1@315
3X1@385
WORKED UP TO A 1 REP MAX
1X1@405
1X1@425
1X1@435


GLUTE HAM RAISE
10X3@BODY-WEIGHT


REVERSE HYPERS
8X3@50


PULLDOWN ABS
15X5@150


STRAIGHT LEG RAISES
15X5@BODY-WEIGHT

6/2/10


MAX EFFORT BENCH


BOARD PRESS (3 BOARD)
WORKED UP TO 3 REP MAX
3X1@315
3X1@405
3X1@475
3X1@500
WORKED UP TO 1 REP MAX
1X1@515
1X1@525


BB EXTENSIONS
10X1@85
10X1@95
10X1@105
10X3@115


TRI PUSH DOWNS
10X1@100
10X1@110
10X1@120


1 ARM DB SHOULDER PRESS
15X1@40
15X1@45
15X1@50

6/4/10


DYNAMIC EFFORT SQUAT

BOX SQUATS (50% OF RAW MAX)
2X10@280


REVERSE HYPERS
8X3@50


LEG PRESS
10X3@800


DB ROWS
10X3@110


BB SHRUGS
15X3@315

6/5/10


DYNAMIC EFFORT BENCH

BENCH PRESS
3 SETS RING FINGER GRIP
3X3@270
3 SETS MIDDLE FINGER GRIP
3X3@270
4 SETS COMPETITION GRIP
3X4@270


LYING DB EXTENSION
8X1@40
8X1@45
8X1@50
8X1@55


DB SIDE RAISES
10X1@30
10X1@35
10X1@40


BENT OVER DB RAISES
10X1@30
10X1@35
10X1@40

6/14/10


WEEK 3 OF PROGRAM

MAX EFFORT SQUAT

GOOD MORNINGS(WORKED UP TO A 3 REP AND 1 REP MAX)
3X1@BAR-WEIGHT
3X1@135
3X1@275
3X1@365
3X1@415
1X1@435
1X1@455
1X1@475


GLUTE HAM RAISE
8X3@BODY-WEIGHT WITH 25LB KETTLE BELLE


REVERSE HYPERS
8X3@90


PULLDOWN ABS
10X5@150


STRAIGHT LEG LIFTS
20X3



I TELL YOU WHAT THIS PROGRAM I FOUND BY DAVE TATE IS WORKING WONDERS FOR ME. CANT WAIT TO MAX OUT IN 6 WEEKS.

6/17/10


MAX EFFORT BENCH

BOARD PRESS
3X1@335
3X1@425
3X1@515
3X1@535
OFF CHEST NO BOARDS
10X3@315


LYING BB TRICEP EXTENSION
10X3@95
10X3@115


PUSH DOWNS
10X3@110


ONE ARM PRESS (STANDING FRO SHOULDER)
15X1@40
15X1@50
15X1@60

6/18/10


DYNAMIC EFFORT SQUAT


BOX SQUATS (PARALLEL)
2X10@315


REVERSE HYPERS
8X3@90


LEG PRESS
10X2@600
10X2@800


DB ROWS
6X4@110


BB SHRUGS
15X1@225
15X2@275