Week 4: Back

This week will be testing the chest max, so in an effort to conserve energy, I will skip Sunday's and Thursday's chest day. This back day left me with mixed feelings. On the one hand, my grip has greatly improved, as I was able to lift 400lbs with an alternating grip and no straps whatsoever. I remember a couple months ago when I had trouble lifting 350 without the help of straps. On the other hand, I could only really get 400lb up once, before I scraped off the recently healed scab on my shin, bleed everywhere, and lose the focus to get my 2nd rep. Yes, I cleaned it up.

WEIGHT x REPS

Barbell deadlift:

• 135 x 10
• 225 x 5
• 400 x 1
• 330 x 3 x 5 (90-120 seconds of rest in between)

At this point we were stretched for time, so we just did lat pulldowns, instead of the circuit.

Lat pulldowns:

• 180 x 8
• 210 x 8
• 240 x 8

Week 3: Chest Day 4

This workout, like the previous week's, had to be cut short due to time constraints, though not by much. I am fairly confident I will at the very least hit 365 easier, and am very hopeful it will go up another 10 lbs.

WEIGHT x REPS x SETS

Barbell flat bench/ upright row:

• 135 x 10 x 2
• 330 x 3 x 6
• 330 x 2 x 2 (was supposed to hit 3, got gassed)

Week 3: Chest Day 3

Simply reporting the workout, which is a good thing since it went according to plan.

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 315 x 4 x 8 (several minutes rest between each)

Abs:

• Leg raises

Week 3: Legs

Today I decided to try out my recently purchased preworkout supplement, C4. I could feel a huge increase of alertness and energy, but I think I should eat a little bit before I take it next time. By the end of this workout, I started to feel nauseous. Probably due to the extremely high rep counts of these sets..

WEIGHT x REPS x SETS

Abs:

• 30 crunches
• 20 crunches
• 20 crunches

Barbell squats:

• 135 x 10 x 2
• 205 x 20 x 1
• 225 x 20 x 2
• 205 x 20 x 1

Leg curl:

• 110 x 15 x 3

Week 3: Chest Day 2

For the last week or so, I've been rigging my camera phone by propping it up with a 2.5 lb weight and hoping nobody else needs to use the weight rack while I'm filming. I found a pretty cool tip online on how to create a cheap tripod alternative, and requires one tennis ball. I'll be trying it out shortly.

Standard chest day today, I can't wait for new 1RM next week!

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 295 x 5 x 7 (failed my last rep on the 6th set, but came back and finished strong on the last set)

Abs:

• 100 crunches

Week 3: Back

This week is going to be another series of short and sweet posts. I'm happy to report that I am still keeping up with the coan-phillipi program, and all without straps on top of it.

WEIGHT x REPS x SETS

Barbell deadlifts:

• 135 x 10 x 2
• 380 x 2 x 1
• 315 x 3 x 6 (90 sec rest)

SLDL/ Upright row/ Good mornings:

• 185/55/90 x 8 x 3

abs machine:

• 40 abs, 40 obliques