What did you lift today?

Chest:
Bench Press
Incline Dumbbell Press
Decline Bench
Dumbbell Flies
Dips

military press
deadlift
front should raise
reverse weighted lunge
side shoulder raise
weighted calf raise

squats
Leg press
Leg extensions
Leg curls
Standing calf raises
Rope ab crunches
Different type of crunches

db shoulder press: 50'sx10, 60'sx10, 65'sx8, 70'sx3
military press: 135x8, 145x6, 165x2
front db raises: 35'sx10x3
side db raises: 30'sx10x3
reverse bench: 135x10, 185x5, 195x3

chest:
flat bench
incline bench
decline bench
incline fly

triceps:
skull crushers with the _/U\_ bar.
overhead dumbbell
pulley pulldowns

skull crushers with the _/U\_ bar.


that looks like 2 legs with a turd between them

This is the new program I've been doing for a couple of weeks, I switched from the Bill Starr 5x5:

Monday:
Military Press 2x6
Weighted Dips 2x6
Incline Bench 1x6
Flat Bench 2x6
Skullcrusher 2x6

Wednesday
Pull Up 2x6
Hammer Curl 2x6
Bent Row 2x6
Barbell Curl 2x6
Deadlift 3x6

Friday
Squat 3x6
Calf Raise 2x6
Preacher Curl 2x6
Weighted Situp 2x6

May need some tweaking moving forward, its based loosely on Max OT.

You're only doing 2 sets on some of those exercises Rayn? I've always done 3x, and mixing in some 4x... Am I doing it wrong?

Yesterday:

bike warmup
3 x 10 Squat (135, 185, 225)
3 x dumbbell bench (80, 85, 90)
3 x 10 pull-ups
3 x 10 stepping up/down off a raised box with 30 lb dumbbells
3 x 15 dips w/ 25 lbs
2 x 12 dumbbell curl (35, 40)
2 x 10 cable row
bike cooldown

today:
15 min bike warmup
4 mile run
1 mile swim

You're only doing 2 sets on some of those exercises Rayn? I've always done 3x, and mixing in some 4x... Am I doing it wrong?Trying something different. In the program I based this on, you do 1-3 sets of each exercise but target the same muscle with those exercises so instead of doing 5 sets of one type of bench I am doing:

Weighted Dips 2x6
Incline Bench 1x6
Flat Bench 2x6

Switched from rippetoe to bill starr 5*5* intermediate. I stalled and some of my lifts went down.

Yesterday was:
Build up 5 sets to squat to 238 ATG RAW 5reps
Build up 5 sets to bench to 180
Build up 5 sets to power clean 115
Weighted pullups 50 extra pounds

Weighted Dips 2x6
Incline Bench 1x6
Flat Bench 2x6

I was under the impression that these all worked different parts of the chest...?

Your monday is what's confusing me (shoulder/chestx3/tri(x2 with dips)

Your wednesday looks like a fun day to me though :D

squat, 5x5
front squat, 2x6
hack slides, 3x10
leg press, 3x10
pull ups

Switched from rippetoe to bill starr 5*5* intermediate. I stalled and some of my lifts went down.

Yesterday was:
Build up 5 sets to squat to 238 ATG RAW 5reps
Build up 5 sets to bench to 180
Build up 5 sets to power clean 115
Weighted pullups 50 extra pounds

just nit-picking but I don't really understand the 238 pounds thing. 225 plus 5's on each side plus...3?

I was under the impression that these all worked different parts of the chest...?

Your monday is what's confusing me (shoulder/chestx3/tri(x2 with dips)

Your wednesday looks like a fun day to me though :Dit's a chest / tri / shoulder day. there is synergy between many of the lifts, it should work out the whole pec (clavicular, sternal), the shoulder mantle (maybe lacking some anterior delt work), and the tricep (just about every exercise to some degree)

I am sore as fuck after this, even today still (although not in my shoulders, need to find a way to get more shoulder work in)

it's a chest / tri / shoulder day. there is synergy between many of the lifts, it should work out the whole pec (clavicular, sternal), the shoulder mantle (maybe lacking some anterior delt work), and the tricep (just about every exercise to some degree)

I am sore as fuck after this, even today still (although not in my shoulders, need to find a way to get more shoulder work in)

Your basically doing a push, pull, legs split?

Today:

bike warmup
3 x 10 squats interleaved with 3 x 10 pullups
3 x 10 flat bench interleaved with 3 x 10 alternating lunges (w/ dumbbells)
3 x 15 weighted dips interleaved with planks
3 x 10 bicep curl (dumbbell)
.5 mile swim

just nit-picking but I don't really understand the 238 pounds thing. 225 plus 5's on each side plus...3?

Oh right...i have an excel sheet that comes with the program. You put in your current 5 rep max and it builds up to it and takes a month. Then it continues past for 2 months. However the values it uses for percentages causes it to give you numbers like "112" or "243" etc. I just copy and pasted directly from the excel sheet, sorry :P

Wednesday is deadlift day so the other lifts are done at a low weight

For 5 reps..2 minute break in between all sets:

squat:120 150 180 180
press: 70 85 110 110
deadlift: 145 175 205 235

Dips: 3 sets of 5 with an additional 90 pounds


3 sets of 10 reps of CoC #1

Your basically doing a push, pull, legs split?yes, precisely.

The bdave till you puke circuit - what i actually did:

120 pound sandbag

cover 100 meter with sandbag on one shoulder -done
cover 100 meter with sandbag on other shoulder -done
20 power cleans with sand bag - 15
20 squats with sandbag -20
20 side levers both sides - 3 per side
20 triple clap pushups - single clap and 15
20 clap muscle ups - 10 no clap
20 max effort jumps with sandbag - 15

Then general sandbag carrying stuff for another two hours.