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Big Red 94
02-03-16, 4:35 pm
Yo what's up guys
Name's Ruston Pritchard. I don't know any of you guys, but I am looking forward to getting to know y'all. I'm brand new to the FORUM, and pretty new to powerlifting in general. I'm a 21 year old law student and also just competed as a junior in the 242 weight class a few weeks ago. Totaled 1697 with a 606 Squat, 385 Bench and 705 Deadlift. I think that I had more in me, but I feel pretty good about the meet. I'm setting up this log, so that I can see my progress, and hopefully others can help me improve. I think my next meet will be USPA Raw Nats in Vegas in July, so it should be a good time. Per the title, my goal is 1800+ in July. Hopefully, I can help some of you, and I can learn from all of the experience on here.
Anyway

Today was a short day
Front Squat 405x1 @ 8 RPE
then 315 for 3 sets of 8
Stiff leg deadlifts 225 for a bunch of reps
Rows because i work back every session
Sled
240 bodyweight

I'm months away from my next meet, so I am just trying to add some muscle now.

C.Coronato
02-04-16, 8:42 am
Thats no joke brotha! Any vids?

Big Red 94
02-04-16, 9:10 am
No Problem

https://www.youtube.com/watch?v=uOv-ZP8Armg

https://www.youtube.com/watch?v=aaxyxL1VM_8

No bench vid. My friend who was videoing gave me a lift off.

C.Coronato
02-04-16, 9:29 am
Thats awesome man, that DL was EASY. Plus an A shirt in the background makes it that much better! haha

Big Red 94
02-04-16, 9:46 am
Thanks man
I'm still trying to find my technique on squat and deads
And trying to get my bench up. I failed 396 at the meet.
I saw garrett griffin bench 525 at that meet. Ridiculous bench.
I'm trying to get up over 400

Big Red 94
02-04-16, 7:31 pm
2/4
Tried to get that bench better today. Worked a lot of chest, which is my weak point.

Pause bench 300 2x5, 305x5, 315x5, 320x5@ RPE 8.5
Close grip 275 x10,8
DB bench 90x12, 120 3x8
Incline 185 tried to get 50 reps on 3 sets, got 39
Pull downs and cable Bicep curls 100 reps each

Big Red 94
02-09-16, 11:26 pm
Been busy with Mardi Gras and what not, but finally got back in the gym tonight

2/5
On Friday, I tried squatting even though my lower back had been giving me problems.
Worked up to 495 for 5 reps at RPE of 7 or so. Easiest 495 has ever felt, but..
Called it quits on squat because of some lower back pain.
So I just did some easy legs curls and sled

2/9
Tonight was rough after going to parades for the past four days.
Pause Bench 315x5, 335x5 @ RPE 8.5, then 315 for 2 sets of 5.
Incline Bench 185 10x10 and Chest Supported Rows 10x10
Skullcrushers 10x10
Rear Delt Flyes 3x15

Big Red 94
02-10-16, 5:10 pm
My lower back is still hurting, so I decided not to squat and instead just tried to burn my legs out.
Leg Press 12 sets of 12
Leg Curls 12 sets of 12
Low cable rows 6x15
Standing Calf Raises 10x10
made it a tough session by keeping up a fast pace.

Big Red 94
02-18-16, 6:30 am
Back has finally started to feel better, so I will start hitting it hard soon.
This week, I just wanted to see where I am at. But next week, I will start building up the volume.

2/12
Bench 385x1 335x5,4 325x4 315x4
Touch n Go 295 3x5
Wide Grip Pause off Chest 245 3x8
Db Shoulder Press 70 3x10
pullups 4 sets

2/14
Did kind of a speed day, because this was the first day my back felt good.
Sumo Deadlift 495 5x3
Conventional Deadlift 495 4x3
DB rows

2/15
Bench 285 5x3, 245x12,10
close Grip 275 x8,8,6
Db incline 4x10-12
Pulldowns, Skullcrushers, DB Fly and Biceps

2/16
easing back into squatting
Squat 495 x5@ 8.5 RPE, x5 @ 9 RPE, 455 2x5
High Bar Pause squat 365 3x5
sled pushes

2/17
Sumo Deadlift 495x1, 545x1, 585x1 all hook grip then w/ straps 635x1 @8 RPE, 675x1 @ 9 RPE
I am still trying to get used to hook grip with heavy weight.
But this was the easiest weight over 600 has ever moved.
Chest Supported Rows 5 sets

Big Red 94
02-22-16, 1:19 am
2/19
Pause bench 315x3, 325x3, 335x3, 345x3, 350x3 @9 then 285 2x8
DB bench 4 sets, worked up to 120x10
Wide grip Incline 225 3x5
Military 135 4 sets, Pulldowns 4 sets
Bicep, Tricep cable 100 rep each

2/20
Deadlift speed reps
Sumo deads 505 5x3
Conventional deads 505 5x3
Front squat 225 3 high rep sets
Chest supp row 4 sets
ab wheel 3 sets

Big Red 94
02-22-16, 9:27 pm
2/22
Been really hammering the bench lately.
Pause bench 315 4 sets of 5, x4@10, couldn't quite finish the 5x5 w/ 315
Pause wide grip 275x8,6
Pause close grip 295x4,5,4
Then i set a timer for 30 minutes and did:
DB Incline 85s 3 sets, DB Shoulder Press 65s 3 sets, Lat Pulldowns 5 sets, DB Fly 4 sets, Cable Bicep Curls 100 reps, Skullcrushers 5 sets

Also did 15 minutes of cardio on the stairmaster this morning before class. This isnt too much, but will add up if I can do it every day.
Just trying to get down to about 238. Been hovering around 245.

Big Red 94
02-26-16, 5:48 pm
2/23
Squat 495 3x2, then 500x5,5@9
High bar Pause squat 365 x5,5
High bar 315x20. This set made me realize that I need to do more cardio.

2/26
Pause bench 325x3, 335x2, 345x2, 355x2
365x2, 385x1@9 275x10,8
The 385x1 is a PR in terms of easiness. I think I had a 2nd rep, but didn't try.
Sumo deadlift 515 6x3 beltless.
Cardio

Big Red 94
02-29-16, 5:41 pm
2/28
Lat Pulldowns 6x10, chins x8,6,6
Front squat beltless 275 4x8
Military press 155 x10,10 135x10,10
skullcrushers & Bicep Curls 5 sets

2/29
Pause bench 325x5,5,5,5,5@10
Close grip 275 x6,6
Wide grip feet up 225 X10,8
Conventional deads 515 x7,6
Stiff leg deads 315 x6,6

Big Red 94
03-02-16, 7:29 pm
3/1
Lay Pulldowns 4x10, chins 4x6, bent rows 6x10
Ab wheel 5x8
Ez Bar Curl 5 sets
Stairs

3/2
Squat 505 7x2
Pause squat 365 3x5
Incline 245 3x5
Seated military 135 2 sets
Sled sprints

Big Red 94
03-05-16, 11:35 am
3/4
Pause bench 335 4 sets of 5, 355x4@9.5
275x10
Sumo 525 4x3, 545 x3,3 565x3, 585x2 @8 ish RPE, easy but callous ripped
DB bench 120s x10,10,8

Big Red 94
03-07-16, 9:39 pm
3/7
Squat 545x1 @ 8 RPE, 505x3,2,3,2,3,2,3- trying to slowly work up to 7 sets of 5-6 w/ 505. But all of these sets were relatively easy.
Pause Bench 315x3, 340x3, 365x3 PR @9 RPE, 385x1 @9 RPE

Big Red 94
03-08-16, 8:17 pm
3/8
Stair master Cardio
Military press 155 6x6
Back Workout:
Lat Pulldowns, DB Rows, Chest Supported Rows, Rear Delt Flyes 4 sets each.
Sled 10 sprints

Big Red 94
03-11-16, 5:17 pm
3/11
Pause Bench 365 4x2, backdown set 325x6
Front Squat 315x8, 365x5, 405x2, 315 backdown set
DB Bench 120s 2x10

Big Red 94
03-12-16, 6:25 pm
3/12
Sumo deadlift 545x3, 585x2, 635x2, 675x1 @9.5, 585x3,3
Conventional 495 backdown 2 sets of 3
DB rows 100s 5x10
Ez bar curls 5x12

Big Red 94
03-14-16, 4:17 pm
3/14
Just did squat. Going to hit accessories later on,
Low Bar Squat 505 7x3
High Bar Pause squat 365 x8,
High bar 315 x15, amrap set. Going to do this every week and see how many I can get up to. Haven't done any squat sets over 5-6 reps in a while so that was tough.

Big Red 94
03-15-16, 9:41 pm
3/15
Pause Bench 325x3, 345x2, 360x2, 370 3x2
Close grip 315x6, 295x6
Incline 245, chins 3x8 each.
DB press 70s and pulldowns 3x10
Cable crunches 3 sets
Did a 45 min Yoga Class

Big Red 94
03-16-16, 6:45 pm
3/16
Quick workout
Conventional deads 495 5x5
Chest supported rows 6x10

Big Red 94
03-19-16, 11:24 am
3/18
Pause Bench 335x2, 355x2, 375x1, 385x1, 395x1
Military Press 165 6x6
DB Bench 100s 4 sets, Dips 5 sets
Pulldowns, Cable curls 5 sets

LordSwoldemort
03-19-16, 12:23 pm
Some seriously strong work in here man, looking forward to seeing how it all comes together for the meet!

Big Red 94
03-19-16, 12:43 pm
Thanks man. I appreciate it. I'm still about 15 weeks out from my next meet. But I'm starting to ramp it up with the volume. Im hoping to put together a big total.

Big Red 94
03-19-16, 4:07 pm
3/19
Sumo 585 x3,5 605x3,3 545x9
Hand was ripped, so used straps for all sets.
I Didn't have much time, so I'm going to do front squat, back and abs tomorrow.

qotk543
03-20-16, 9:42 am
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Big Red 94
03-21-16, 8:17 pm
3/21
Front squat 315 x8,9,10
Pause low bar squat 495x1, 545x1
BB Rows 135 4x20, Kroc row 120 x20 ea.
Calf raise, Ab wheel 3 sets

Big Red 94
03-22-16, 6:26 pm
3/22
Starting back over with reps for bench. Hopefully I can work up to at least 405 in a few weeks
Pause bench 315 4 sets of 5 325x5
Close grip 275 x6,6
Pulldowns 5 sets
DB incline, DB shoulder press, behind neck military 2 sets each.
Cardio

Big Red 94
03-25-16, 12:26 pm
3/24
Focused on pulling slow and controlled today.
I am using conventional deads as an assistance to my sumo.
Conventional 495x5, 545x3 @8.5
Deficit deads 455 x5,6 405x10 backdown
Back accessories

LordSwoldemort
03-25-16, 7:58 pm
Nice pulling there.

I've been back and fourth with pulling stance probably 1,000 times lol
I think I've decided I'm just going to switch it every training cycle and attempt to develop both as strong as possible.

Current meet prep is going to be conventional considering that's what most of my off-season work was.

Big Red 94
03-25-16, 10:52 pm
Nice pulling there.

I've been back and fourth with pulling stance probably 1,000 times lol
I think I've decided I'm just going to switch it every training cycle and attempt to develop both as strong as possible.

Current meet prep is going to be conventional considering that's what most of my off-season work was.

Yea. I'm stronger sumo. But if I don't keep up with conventional, my lower back and hamstrings get weak. I want to eventually compete conventional, because I'm 6'2" and I think I'm built for it better than sumo. I have noticed that conventional responds better to higher reps than sumo, so I mostly just use it to build up those pulling muscles.

Big Red 94
03-26-16, 3:17 pm
3/26
Squat 505 4 sets of 4, 2 sets of 3
Pause high bar squat 405 x5,5
Hack squat 3 plates rep out set
Pause bench 315 5x5
Going to try to squeeze in back and bench accessories tomorrow at some point.

Big Red 94
03-28-16, 8:19 pm
3/28
Bench accessories today
Push-ups 100x ,Military 185 5x5
DB bench 100s, DB rows 100s 4x12, 120sx12
Dips, Pulldowns 3 sets
Sledgehammer hits for cardio

Big Red 94
03-29-16, 8:09 pm
3/29
Front squat 315 x10,10,8 High bar 315x10 backdown set.
I have been cutting the leg workouts kind of short. I think I tore a ligament in my foot playing softball.
So, I felt like benching,
Pause bench 325 5x5
Ab wheel 3 sets

ibnmahama
03-30-16, 2:02 pm
keep up the hard work!

Pale Rider
03-31-16, 11:14 pm
Nice work

Big Red 94
04-01-16, 8:06 pm
4/1
Sumo deadlift 565 3x3 605x2 605x6 w/ straps
565 3x3
Stiff leg deads 335 3x8
Bb curls 6x10, calves 3 burnout Sets, bb row 135 w/ fat grips 5x15
ab wheel 4 sets

Big Red 94
04-02-16, 4:01 pm
4/2
Was tired and sore from deadlifts yesterday, but I felt like squatting.
Squat 515 6x4
High bar Pause squat 425 x4,4
Close grip bench 275x6, 285x6, 295x6, 305x6, 315 x6 275x10
DB shoulder press 75 4x10
Leg curls 5x15

Big Red 94
04-02-16, 4:02 pm
keep up the hard work!

Will do. Thanks man

Big Red 94
04-02-16, 4:04 pm
Nice work

Appreciate it. Trying to get on your level in 242

Big Red 94
04-04-16, 7:54 pm
4/4
Pause bench 335 5x5
-Still trying to get down good form on conventional. I used to just yank it. It's much harder on conventional to slowly pull it off the ground.
Conventional deads 495x5, 515x5,5
Deficit 455 x8
DB bench 120 3x10, chest supp row 4x10
Push-ups 100x
Did some power cleans w/ 225. Might start doing these

Big Red 94
04-06-16, 8:22 pm
4/5
Front Squat 365x2, 405x1, 425x1 pretty easy, 315x10 backdown set
was feeling beat up so just did some stretching and what not

Big Red 94
04-09-16, 4:22 am
4/8
Started meet prep today. Starting with sets of 10 and just moving up in weight every week.
Think I'm about 12 weeks out.
Squat 475x10, 425x 10,10
Sumo deadlift 605x5, 545x5,5
Good mornings 3x15 light
Going to do more accessories tomorrow and cardio

Big Red 94
04-11-16, 4:40 pm
4/10
Pause bench 305x10, last rep was sloppy
275x10, 10
DB incline, pulldowns 3x10 each
DB clean & press 5x10
Skullies & Pushdowns 5x10 each
Push-ups 100x

Big Red 94
04-12-16, 7:18 pm
4/12
Front Squat 365x5, 325 2x8
Stiff leg deads 315 3x8 dead stop
Bodyweight Lunges 3x15 each
BB Rows 185 4x10
One arm farmer walks 100lbs 2x room and back
Sled 5x there & back

Big Red 94
04-13-16, 5:40 pm
4/13
Slingshot CLose grip Bench 375x3, 385x3 @ rpe 8.5
Close Grip 365x1 @ 8.5-9ish. 335x5, 315 x6,6
Military 185 5x5
Dips, pulldowns, laterals, dB fly 3 sets
Cable curls 100 reps
Cardio

Big Red 94
04-15-16, 7:25 pm
4/15
High Bar pause squat 405x3,425x3,405 2x3
Conventional 495 x8,8, Deficit 495 x4
Pause bench 315x8, 365x1, 385x1 @9
Bb rows 135 4 sets

tzone
04-15-16, 9:56 pm
Great effort! Very inspiring.

Big Red 94
04-17-16, 9:15 pm
4/17
Squat 495x10, 445x10, 8
Sumo deadlift 605 3 singles. Lower back was worn out
Planned on doing more deadlift. But the squatting wore me out.

Big Red 94
04-17-16, 10:10 pm
http://youtu.be/6JG91s6IO1w



Though I would post a video of my top set today of Squat 495x10. I don't do too many higher rep sets, so I'm pretty happy with this.

Big Red 94
04-19-16, 11:23 pm
4/18
Cardio
Bench 315x9, 335x6, 365x3, 295x8, 275x9, 225x12
DB incline, pulldowns 4x10
DB clean & press, Triceps

Big Red 94
04-20-16, 8:09 pm
4/20
Military press worked up to 245x1
Front Squat 375x5, 335x8,5
KB single leg RDL, Bodyweight lunges 3 sets
Light bb rows 5 sets
Sled 5x there& back

Big Red 94
04-22-16, 6:30 pm
4/22
Pause bench 385x2 PR, 405x1 PR, 315x5 backdown
High bar pause squat 445x3, 405 2x3

Big Red 94
04-26-16, 7:33 pm
4/26
Cardio
Pause bench 315 3x5, 335x5, 345x5
Close grip 275 x6, 4
DB shoulder press, chest supp row 4 sets
Push-ups, pulldowns 3 sets
Jm press, curls 4 sets

Big Red 94
04-27-16, 6:08 pm
4/27
Squat 515x8, 465x8,8
High Bar pause Squats 455x3 @ RPE 10 405x3,3
Conventional deadlifts 455 x5,10,5
Leg curls, ab wheel, dB rows 3 sets

Big Red 94
05-01-16, 7:39 pm
4/29
Military 155 3x8
2 sec Pause Close grip 275 3x3, 295x3, 315 2x3
DB bench, dB shrugs 3x15

5/1
Cardio
Pulldowns 4x15, Dips 4x15
Preacher curls 10 sets, skullies 10 sets
Stretched
Quick and easy day. Didn't feel like doing much. I've been slacking with finals, but tomorrow is the last one, so I'll get back on it tomorrow.

Big Red 94
05-03-16, 11:00 pm
5/2
Sumo 500 x8,8,8
Block pulls 545 x4,4

5/3
Front squat 385x5, 345 x8,7
Ab wheel 3 sets
Hack squat 2x20
Leg curls 3 sets

Big Red 94
05-04-16, 10:52 pm
5/4
Pause Bench 315x3, 325x3, 335x3, 345x3, 365x3,2
Close grip 295x8,6
DB Shoulder press, pulldowns 4 sets
Flys,rows , curls, Tricep

Big Red 94
05-16-16, 6:55 pm
It's been a while. The pinched nerve in my back has been acting up, so I have been on and off with training.
But I squatted for the first time yesterday with minimal pain.

5/15
High bar beltless 225 4x10, x20
Went slow and controlled. Obviously the weight is light, but I felt it in my quads by going slow
Leg curls 5x15
Ab wheel

5/16-today was my first real workout in a while.
Pause bench 315 3x6, Speed bench 295 6x4,
Pause wide grip feet up 245 3x6
Incline 155 x18,17,15
DB bench 2x12, dB fly 2x20, chest Supp rows 4x12
Chins 2 sets

Big Red 94
05-18-16, 7:01 pm
5/18
Front squat beltless 225 3x12
Deficit Stiff leg deads 135 5x10
Sumo 495x1, conventional 495x1- no back pain so probably going to start up Again next week.

Jogged 1.5 mile yesterday

Big Red 94
05-19-16, 8:53 pm
5/19
Military 140 5x10
Pause close grip 275 4x8,x7
DB shoulder press 75 4x10
Klokov press 4x8 95,
Dip machine

Big Red 94
05-24-16, 12:36 am
5/22
Slowly working back into squatting. But this felt easy as it should
High bar beltless squat 275 4x10, x20
Deficit stiff leg deads 155 5x10
Cardio
ab wheel 3 sets

5/23
Pause bench 320 3x6, speed 300 6x4, wide grip 250 3x6,
incline 165 x18,17,15
dB fly, chest Supp rows 4x15

Big Red 94
05-25-16, 9:27 pm
5/24
jogged a 1.5 mile in 11 minutes. Not bad for being 245 lbs
then did some stretching. I had been neglecting cardio. Im not getting crazy with it, but this felt pretty easy and its good for that health.

5/25
Conventional Deadlifts beltless 455 10x3 took about 45 sec rest b/w sets. Felt easy and no pain in back.
Front Squat beltless 235 2x12. Also been going no knee sleeves which feels weird.
Pistols and Ab wheel 3 sets

Big Red 94
06-02-16, 8:23 pm
6/2
High bar squat beltless 315x10, 365x10, 405x10, 315x20
Pause bench 275 4x8
Deficit stiff leg 185 3x10

Big Red 94
06-05-16, 6:40 pm
6/4
running and some accessories

6/5
box jumps to warmup, sled sprints
CLose grip 315 2x6, 275 2x8
Sumo deadlift 495 7x3, 515x3
weighted situps, ghrs, ab wheel 3 sets each with pullups b/w each set

Big Red 94
06-07-16, 6:20 pm
6/6
Jogged and did some stadiums

6/7
High bar beltless Squat 325x8, 365x8, 405x10, 325x20
Bench 245x8, 275x8, 295x8, 225x10 backdown
Dips, Chins 3 sets
lunges
Bike to cool down

Decided not to compete this summer. But I am competing in the fall.
I signed up for a meet in November. So right now I am doing lots of reps and running to get my conditioning up.

Big Red 94
06-09-16, 9:10 pm
6/8
Jogged and some accessories

6/9
Power clean 175x8, 195x8, 215x8
Deadlift 365x8, 405, 445x10 deficit 365x10
Incline 20,15,15 Barbell curls 5x12
Ghrs, pistols 3 sets each
Pull-ups 6,5,5,4,3
Jog 1 mile easy

Big Red 94
06-13-16, 7:39 pm
6/12
Jogging

6/13
Front squat 235x8, 275x8, 315x8, 245x10
Press 135x8, 155x8, 165x10, 135
Rows, DIps 3 sets
Pull-ups 6,5,5,4,3

Big Red 94
06-17-16, 12:33 am
6/14
Jogging

6/15
Pause bench 245x6, 280x6, 295x9, 245x10 backdown
High bar Squat 365x6, 405x6, 425x8
Pull-ups 6,5,5,4,3

Big Red 94
06-17-16, 8:55 pm
6/17
Power clean 185x6, 205x6, 225x6, 315x1
Feels good to do some cleans. 315 felt pretty easy.
Deadlift 405x6, 445x6, 475x8
Pull-ups
Been leaning out as well with all the running. Trying to get under 240. At 243 right now.

Big Red 94
07-22-16, 1:37 pm
It has been a while since I posted. I just have been busy with work and other things. I've been training, but not as much so that I can kind of take a break before I start back up. I signed up for a meet on USPA November 19 right outside of New Orleans in the 242 weight class. However, I may give 220 a shot since i have been 240 or under recently. Here are some of my recent workouts. I havent been going too hard, but I plan to max next week, then start to dial it up after that. I havent used a belt in a while either.

7/8
Front squat 335x8, 3x5
Leg curls, abs

7/11
High bar Squat 455 4x3
Pause Bench 305 2x5, 325 3x3, 335x3
Pull-ups 5x6, leg curls 5x15

7/13
conventional Deadlift 495x1, 545x1, 585x1@ 7-8 RPE, 515 3x3
405 4x3
Chest Rows 3 sets

7/14
Close grip 295x10, 4x6
Military Press 185 3x5, 4,4
Pull-ups 10x5

7/18
Pause bench 325 2x3, 335x3, 365x2, 385x1
Front Squat 365x5, 3x3
conventional Deads 495 4x3

7/22
high bar Squat 455x1, 475x1, 495 2x1 @ 7-8 RPE
Pull-ups 8 sets, leg curls 5 sets, ab wheel 3 sets

I have also been jogging and doing cardio more frequently, so thats why I am lighter.

Big Red 94
07-25-16, 8:40 pm
7/25
Started back up today. Going to slowly dial it up
Pause bench 315x5, 335 3x5, 315x5
Close grip 275x10, 8
Dips, pull-ups 4 sets
Military 135 4 sets, hammer curls 4 set

Big Red 94
07-26-16, 10:51 pm
7/26
Going to slowly build up the volume
Squat 455 3x5, 405x5, paused
Stiff leg deads 225 3x8
Chest supp row 4x12,ab wheel 3 set o

Big Red 94
07-28-16, 10:07 pm
7/28
Bench 315 2x5, 365x2 295 3x5 275x6
Db bench 120x15
Db incline 100 2x8, pull downs
Military 155 3x6

Big Red 94
07-31-16, 9:29 pm
7/31
Sumo 515x4, 565x5, 605x5
Conventional block pull 515x5
Sumo block pulls 565x5
Deficit dead 425X8
Front squat 245 3x8
Leg curls, Db rows 4 sets
Took it easy on the front squats

Big Red 94
08-02-16, 1:22 am
8/1
Pause bench 345x5, 365x3, 315x5,4
Close grip 295x5, 275x5, 225x10
Military 155 4x8
Dips, pulldowns, curls
Sit-ups

Big Red 94
08-03-16, 10:35 pm
8/3
Squat 455 5x5
Stiff leg deads 245 4x10
Short but tough workout

Big Red 94
08-10-16, 11:04 pm
8/5
Bench 315x5, 295x5, 315x8
Spoto press 275 2x6
DB bench 120 2x12, Pulldowns

8/8
Sumo 495 3x3, 545x3, 585x5 w/ straps
Deficit 455 2x4
Lunges
Sled

8/10
Pause bench 335 2x5, 350x5, 365x3, 385x1
Close grip 315x6, 275x8
Military 165 4x8, pulldowns
Dips, Pull-ups

Big Red 94
08-12-16, 10:23 pm
8/12
Squat 475 3x5
Pause 405 2x5
Stiff leg 275 3x10
Leg curls, leg ext 4 sets
Curls, rows, abs

Big Red 94
08-15-16, 9:00 pm
8/13
Bench 315x8,6, Spoto press 275 x7,6, Pulldowns 4 sets
Db bench 120x12,10 , Db incline 100x10,8, Chest supp row 4 sets
Db press 75 2x10, behind neck seated press 115
Cardio

8/15
Sumo 515 2x5 605x5 w/ straps
Deficit 515 x2,1,1,1,1,2,2
Front squat 315 3x6
Leg curls 3x15, Db rows, 3x15, ab wheel 3x

Big Red 94
08-18-16, 10:11 pm
8/17
Bench 335x5, 345x5, 365x3, 385x1@9 ish.. felt hard
Didnt feel like lifting anymore, so went for a run

8/18
Squat 475 6x3
Pause squat 405x3, wanted 8 but kind of died out
Stiff leg deads 275 4x8
Chest supported rows, leg curls

Big Red 94
08-22-16, 8:25 pm
8/19
Close grip 315 6x2, pulldowns
Military 185 4x6, pulldowns
Dips, pulldowns
Curls
Cardio

8/20
Jogging

8/21
Sumo 565x2, 535 4x3
Deficit 445x8
Front squat 315 x8

8/22
Jogging

Pause bench 315 5x3, x6
Touch n go 295 4x4
Klokov press 115, pulldowns 4 sets
dips, curls 3 sets

Big Red 94
08-24-16, 11:12 pm
8/24
Squat 475 6x4
Pause 405x5... Died again
Stiff leg deads 275 3x10

Big Red 94
08-29-16, 8:24 pm
8/26
Close grip 315 5x4, 365x2
Db incline, pulldowns
Military
pulldowns , curls, sit-ups
Cardio

8/29
Sumo 495 3 sets of 5
Conventional 495 3x5
Front squat 315x8, 365x5, 405x1@8 RPE
Db rows, leg curls

Big Red 94
09-07-16, 8:15 pm
8/31
Pause bench 325 5x4, 365x3
Touch n go 295 2x5
Incline, klokov press, pulldowns, dips

9/7
Squat 495 5x3
Pause high bar 405x4
Stiff leg deads 315 3x8
Chest supp rows 3 sets
Went on vacation for Labor Day. First day back in a week and this felt pretty good.

Big Red 94
09-16-16, 9:57 am
9/12
Squat 495 5x4
Stiff legs 325 3x8
Chest rows w/ fat grips, Leg curls, ab wheel

9/14
Bench 325 x5 335x5,5,4,4
Close grip 295 2x5 w/ pulldowns
Pause wide grip 275 2x6 w/ pulldowns

Big Red 94
09-20-16, 12:22 am
9/18
Sumo 495 x8,8
Block pulls 545 x6,6
Conventional 455 x8,6
Chest rows, sit-ups

9/19
Front squat beltless 315 x8,8,6
Bench 335 x4,3 365x2 315x4
Pullups

Big Red 94
09-26-16, 7:48 pm
9/22
Pause bench 335 3x5, 315x5, 5
Close grip 275 x8,6
Rep out 225x20
Incline, pulldowns
Bicep curls, rear delts

9/23-25
Got a bad case of food poisoning..so I couldn't lift

9/26
Sumo 555 x2,2,2 585x2,2
Block pulls 605 x3,2
Conventional 515 x4,4 hand ripped...fuck
Front squat 315 3 sets
Chest supp rows, leg curls, ab wheel 3 sets