Progress & Goals
141.1 Lbs.
LEAN BODY MASS
28.9 Lbs.
BODY FAT
PROGRESS HISTORY


Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
This workout is designed to increase my one rep max. It is a 12 week program. It is a power lifting workout not a ody building workout. There are three aux workouts that follow on Day one and Day three. Pull-ups, curls, and tricepts. It is based on starting out with a ORM @ 225 Bench, 250 Squats, 110 MP, 255 Deads.
Week 1 Day One Day Two Day Three
Bench 5x5 @155 5x5@170 5x5@155
Squat 5x5@185 5x5@200 5x5@185
MP 5x5@85 5x5@90 5x5@85
Deads 5x5@180 ---- 5x5@180
Week 2 Day One Day Two Day Three
Bench 5x5 @190 5x5@160 5x5@170
Squat 5x5@225 5x5@185 5x5@200
MP 5x5@100 5x5@85 5x5@90
Deads 5x5@220 ---- 5x5@195
Week 3 Day One Day Two Day Three
Bench 5x3 @205 5x3@160 5x3@180
Squat 5x3@245 5x3@185 5x3@210
MP 5x3@110 5x3@85 5x3@95
Deads 5x3@240 ---- 5x3@205
Week 4 Day One Day Two Day Three
Bench New Max:235 5x5@175 5x1@225
Squat New max:280 5x5@210 5x1@265
MP New max:125 5x5@95 5x1@120
Deads New max:275 ---- 5x1@260
Phase 2 (4 Week)
Week 1 Day One Day Two Day Three
Bench 5x5@165 5x5@175 5x5@165
Squat 5x5@195 5x5@210 5x5@195
MP 5x5@90 5x5@95 5x5@90
Deads 5x5@190 ---- 5x5@190
Week 2 Day One Day Two Day Three
Bench 5x5@200 5x5@165 5x5@175
Squat 5x5@240 5x5@195 5x5@225
MP 5x5@105 5x5@90 5x5@95
Deads 5x5@235 ---- 5x5@205
Week 3 Day One Day Two Day Three
Bench 5x3@215 5x3@165 5x3@190
Squat 5x3@255 5x3@195 5x3@225
MP 5x3@115 5x3@90 5x3@100
Deads 5x3@255 ---- 5x3@220
Week 4 Day One Day Two Day Three
Bench New Max:245 5x5@175 5x1@235
Squat New max:295 5x5@205 5x1@265
MP New max:130 5x5@100 5x1@120
Deads New max:290 ---- 5x1@275
Phase 3 (4 week)
Week 1 Day 1 Day 2 Day 3
Benc 5x5@180 190 180
Squat 5x5@215 230 215
MP 5x5@95 100 95
Deads 5x5@220 220
Week 2
Bench 5x5@215 180 190
Squat 5x5@265 215 230
MP 5x5@115 95 95
Deads 5x5@265 220
Week 3
Bench 5x3@235 180 205
Squat 5x3@285 215 250
MP 5x3@125 95 110
Deads 5x3 290 250
Week 4
Bench 265-270 new max
Squat 325 new max
MP 140-145 new max
Deads 330 new max
My Nutrition Philosophy View My Full Nutrition Philosophy
My Supplement Philosophy View My Full Supplement Philosophy
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program



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