Training 9/29

Squats

Pause Squats

Zercher Squats

GHR

ABs

all at 50% of last weeks weights and less volume. Just trying to get the deload work in.

training 9/27

Deload Week!

Push Press

Military on Knees

Incline

Front Raises

Axle Curls

Abs

All at 40% of last weeks weights.

training 9/22

Deadlifts

up to 575

Speed Deads

sets at 485

3" deficit deads

sets at 470

Shrugs

sets at 460

BB Rows

sets at 305

GM's

sets at 225

Chins

Landmines

Deads were easy, 700 is going down.

training 9/21

Close Grip 2 board bench
sets at 320

Standing DB Military

Band Pull-aparts

JM Presses

Abs

training 9/20

Squats
sets at 497

Speed Squats
sets at 382

Pause Squats
sets at 462

Zercher Squats
sets at 295

GHR

1-leg dl

Abs(heavy)

Squats were fast, tripled 495 very easy, instead of maxing I may just rep out 500 in a month, goal of 13....or I'll PR in my squat...one of the 2.

training 9/19

Push Press

sets at 265

Speed OH

sets at 205

Push Press against bands

sets at 245 plus mini bands

Military Press on knees

sets at 190

Close Grip Incline

sets at 215

BB Front Raises

sets at 70 lbs

Axle Curls

sets at 135

training 9/18

deads

up to 560

speed deads

deficit deads 3"

sets at 455

Shrugs

BB Rows

GM's

weighted Chins

abs

training 9/16

Close Grip 2 board bench
sets at 315

Standing DB Military Press

Bent over DB Fly

JM Press

Abs

training 9/14

Squats
up to 480

Speed Squats
sets at 375

Pause Squats
sets at 455

Zercher Squats
sets at 290

GHR

1-leg DL

Abs

training 9/13

Push Press
up to 250

Speed PP

PP against bands
was supposed to do all the sets at 205+bands, but the last set I did 250+the bands. It was VERY easy. At the top of the lift that is adding 60-70 lbs, I think my max against the bands may be 30-50 lbs higher then this.

Military Press on Knees

CG Incline Press

Front Raises

Axle Curls

training 9/10

Deads

up to 545

Speed Deads

sets at 465

Deficit deads 3"

sets at 430

Shrugs

sets at 440

Barbell Rows

sets at 290

GM's

Chins

Landmines

Trying to add in some more weights as requested. Sorry I'm not posting sets/reps, but if anyone is interested in specific programming, www.joshstrength.com

Through 5 wks I am pretty happy!

training 9/9

Close Grip 2 board bench
sets at 310

DB Military

Bent over REverse Flys

JM Press

Abs

training 9/7

Squats
up to 465

Speed Squats

Pause Squats
sets at 440

Zercher Squats

GHR

1-leg DL

Abs

training 9/6

Push Press
up to 250

Speed OH

Push Press against bands
sets at 200 plus mini bands

Military on knees

Close Grip Incline

Front Raises

Axle Curls

training 9/3

Deads

Shrugs

GM's

Landmines

Just trying to finish off the deload week. Back isn't right yet, it cramped up very bad today during the deads, I've got 2 days off.....gotta get this thing better.

training 9/2

Close Grip 2 board bench

DB Military

Bent over DB Flyes

JM Presses

Abs

training 8/31

Squats

Pause Squats

Zercher Squats

GHR's

training 8/31

Squats

Pause Squats

Zercher Squats

GHR's