Adarq.org

Thursday 9/13/2012:

Hang Clean: 135x2x3, 155x1, 165x1 

DB Bench Press: 65x5, 70x5, 75x3x1

Incline Bench: 115x5, 125x5, 125x5

Tri Push Downs: 10/8/6 (~60lb, 70lb, 70lb)

Weighted dips (+45lb): 3x8

Russian Twists: 3x20
Crunches: 3x30
V-ups: 3x20

Monday 9/10/2012 (Week 4: Final week of phase):

Clean: 165x3, 175x1, 185 failed, 175x1

Dead Lift: 185x3, 225x3, 275x3  , 295x1  , 315x1  (Strapped, barely came up, form broke, don't care. I'll be doing it again without straps soon, both vids will be uploaded when I have time)

Bench Press: 135x7, 145x7, 155x7

Seated Push Press: 100x2, 100x2, 110x1, 110x1

Tri Ext: 10/8/6

Russian Twists: 3x20
Crunches: 3x30
V-ups: 3x15

Thursday 9/6/2012:

Hang Clean: 125x3, 125x3, 135x3 

DB Bench Press: 60x4x7

Incline Bench: 115x7, 115x7, 125x7, 135x1 (Felt week today on bench)

Tri Push Downs: 70x10, 70x8, 70x6

Dips: 3x8

Russian twists SS: 3x20
Crunches SS: 3x30
V-ups SS: 3x20

Where did I leave off...? Oh, right. Updating the last two weeks. Finished the first phase. Starting the next. Stuck at 146-147ish. Not eating enough while I'm at school. My lighter schedule at school this semester has me poorly motivated to eat more like when I was busy screw that. Next phase will be better. (Can't possibly get worse... I remember feeling like I was never gonna break 140 even 4 months ago)

Anyway....

Monday 9/3/2012:

Cleans: 155x3, 165x3, 165x3, 175x1

Dead Lift: 225x4x8

Bench Press: 145x7, 155x7, 145x7

Push Press: 95x3, 115x3, 135x1, 135 fail

Tricep ext: 10, 8, 6 (Turns out the pulleys at the gym I was going to threw everything off, won't be writing weights for the cable machines. When I was at the better facilities at the university I realized everything was about half weight though. I can push about 70 for 10 with a lot of effort)

Russian Twists SS1: 3x10
Crunches SS1: 3x30
V-ups SS1: 3x15

Farmer's walk: 2xmax time w/45 lb DBs
Plate pinch for until failure each hand. (about 2 min each)

Probably a repost. Don't care




Frank Zane. Probably the bodybuilder with the greatest physique ever imo.

Friday 8/31/2012:

Speed Squats:  135/10, 135/10, 135/10, 135/10

ATG Squats: 185/5, 205/5, 205/5, 205/5, 225/1, 245 F

S1 Stair DL Jumps: 4/4/4
S1 Stair Running: 4/4/4

Good mornings: 10/10/10

Reverse Hypers: 10/10/10

They're only high volume during the first phase. (The volume actually decreases throughout on those)

Why exactly on that lift? I have no idea, but I trust the man who wrote this since it is basically a D1 lifting program.

Monday 8/27/2012:

Cleans: 155x3x3

Deadlifts: 205x3x10

Bench Press: 155x4x4

Seated Push Press: 70x5, 80x5, 90x5, 90x5 (PR? No? Okay)

Tricep Extension (On cable): 80x10, 80x8, 80x6, 90x4

Russian Twists: 3x20

Crunches: 3x30

V-ups: 3x15