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View Full Version : Natural selection by Darwinder. The strongest shall survive.



Darwinder
09-05-14, 10:21 am
Whats up Pak, Darwinder here. I haven't been keeping a log online in some years but its time to kick it back into gear with some proper motivation. I have been training in rowing for the past year, I had this crazy idea its what I wanted to compete in but sitting on the rower for 2 hours at a time, 15 hours a week is a different kind of hell and I realized when I was spending all my time looking for strength programs for rowers that really what I would rather be doing is listening to loud music, lifting heavy shit and not eating chicken, broccoli and brown rice for every meal.

So here we go, running lilly's cube method for 10 weeks, chasing my old maxes for the first couple weeks and then hoping to hit some PR's at the end. After that we will see, I have always wanted to try a PL comp, I am weak as shit but its something to work towards anyways.

W1 D1 Heavy Deadlift
Friday Sept 5th/14

5 minutes KB warmup

Deadlift
60kg x 5
80kg x 3
110kg x 2
120kg x 2 x 5

Block Deadlift (just below knee)
130kg x 3 x 2

2" Deficit Deadlift
110kg x 5 x 2

Strict BB Row
50kg x 12 x 3

Good Morning
40kg x 8 x 3

V-Bar Lat Pulldown
30 x 12
35 x 12
40 x 12

Leg Press
100 x 15 x 3

Decline Situps
10 x 2

Darwinder
09-11-14, 7:17 am
Monday, Sept 8th/14
W1 D2 Rep Bench

5 min KB warmup

Flat Bench
20kg x ton
40kg x 5
50kg x 5
60kg x 1
62.5kg x 6
65.5kg x 5

CGBP
67.5kg x 1 x 2

Rep Bench 1" off chest
60kg x 5 x 2

Incline DB's
25kg x 12 x 3

DB Fly
14kg x 12 x 3

DB Curl
Rest Pause, 25kg x 10,8,8

Tri Pressdowns x 12 x 3

Notes:

Weak as shit, way off my maxes but its a step forward rather than back.