Intensity Day

Bench: 160×3

Weighted Dips: BW+25lbs x 8; BW+35lbs x 5

Squat: 215×3

Deadlift: 325×3

Notes: Everything went really fast. Bench tightness was better and leg drive is improving slowly but surely. Surprised myself on weighted dips considering the highest i ever got was BW+12.5×7. Squat felt easy and so did deadlift. This was a pretty quick intensity day but im sure it will get longer as I get further in the program. Some guy had the nerve to steal the 35 lb plate from the bar when i was warming up during squats. Luckily, i realized that something was wrong as i unracked the bar. Can’t wait to get a home gym.

 

Recovery Day

Front Squat: 115×3; 115×3; 115×3

Press: 100×5; 100×5; 100×5

Chins: Bwx10; Bwx8; Bwx6; Bwx6

Need to work on wrist flexibility. Had more weight in me on front squat and presses, but wrist flexibility held me back a bit. Weights will go up every week though as it improves. Switching to push presses instead of strict presses.

Volume Day

Squat: 185×5; 185×5; 185×5; 185×5

Bench: 145×5; 145×5; 145×5; 145×5

Dips: BWx8; BWx8; BWx8

Row: 145×5; 145×5; 145×5; 145×5

Notes: Started a little lighter on squats but i guess that isn’t really an issue. There was a guy constantly following me around trying to educate me on my form on everything thinking i was a new lifter. Was entertaining making him feel like an idiot when i warmed up with his maxes.

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