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Overall Goal
///
Gain Muscle
3 plate squat
Progress & Goals
BEFORE
CURRENT
180.5 Lbs.
LEAN BODY MASS
11.5 Lbs.
BODY FAT
CURRENT WEIGHT
192
Lbs.
Feb 16, 2010
CURRENT BODY FAT
6
%
Feb 2, 2010
PROGRESS HISTORY
Lbs.
2008-12-04,2008-12-13,2008-12-24,2008-12-29,2009-01-04,2009-01-06,2009-01-08,2009-01-13,2009-02-09,2009-02-12,2009-02-13,2009-02-28,2009-03-11,2009-03-20,2009-03-25,2009-04-15,2009-05-03,2009-05-27,2009-06-17,2009-06-30,2009-07-04,2009-07-07,2009-07-28,2009-07-29,2009-07-30,2009-09-14,2009-09-21,2009-09-28,2009-09-29,2009-10-01,2009-11-23,2009-11-24,2009-11-30,2009-12-04,2009-12-07,2009-12-12,2009-12-26,2010-01-17,2010-01-26,2010-02-02,2010-02-03,2010-02-16
173,174,168,169,171,169,171,172,173,174,175,176,180,185,182,178,182,180,185,187,190,185,180.4,184.8,189.2,194,185,187,190,191,185,188,191,194,194.7,195.6,191,182,181,184,187,192
May 01, 2009
180 Lbs.
%
2010-01-26,2010-02-02
6,6
Lbs.
2008-12-04,2008-12-13,2008-12-24,2008-12-29,2009-01-04,2009-01-06,2009-01-08,2009-01-13,2009-02-09,2009-02-12,2009-02-13,2009-02-28,2009-03-11,2009-03-20,2009-03-25,2009-04-15,2009-05-03,2009-05-27,2009-06-17,2009-06-30,2009-07-04,2009-07-07,2009-07-28,2009-07-29,2009-07-30,2009-09-14,2009-09-21,2009-09-28,2009-09-29,2009-10-01,2009-11-23,2009-11-24,2009-11-30,2009-12-04,2009-12-07,2009-12-12,2009-12-26,2010-01-17,2010-01-26,2010-02-02,2010-02-03,2010-02-16
162.6,163.6,157.9,158.9,160.7,158.9,160.7,161.7,162.6,163.6,164.5,165.4,169.2,173.9,171.1,167.3,171.1,169.2,173.9,175.8,178.6,173.9,169.6,173.7,177.8,182.4,173.9,175.8,178.6,179.5,173.9,176.7,179.5,182.4,183,183.8,179.5,171.1,170.1,173,175.8,180.5
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Jan - March 2010
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Barbell Row or Powerclean – 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets
On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. Your fifth set equals the triple from the previous Friday's workout.
Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench or Standing Press – 4 sets of 5
Deadlift – 4 sets of 5
Sit-ups - 3 sets
On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench/Standing Press and deadlifts are ramped up to a top set of five.
Friday - Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Barbell Row or Powerclean– 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips - 3 sets of 5-8
Triceps Extension and Biceps Curl - 3 sets of 8 each
On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. In fact if you've tested/already know your 5 rep maxes you shouldn't be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
March to December ( Old routine )
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Barbell Row or Powerclean – 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets
On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. Your fifth set equals the triple from the previous Friday's workout.
Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench or Standing Press – 4 sets of 5
Deadlift – 4 sets of 5
Sit-ups - 3 sets
On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench/Standing Press and deadlifts are ramped up to a top set of five.
Friday - Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Barbell Row or Powerclean– 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips - 3 sets of 5-8
Triceps Extension and Biceps Curl - 3 sets of 8 each
On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. In fact if you've tested/already know your 5 rep maxes you shouldn't be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
March to December ( Old routine )
My Nutrition Program View My Full Nutrition Program
JamesYancey has not added any program information.
My Supplement Program View My Full Supplement Program
JamesYancey has not added any program information.
My Motivation Program View My Full Motivation Program
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