Arms workout:

Nothing to exciting to report.
Workout was solid and felt good to do some movements I haven't in a while.

Hammer curl: 2 warms, 50/6 60/6 65/6
Close db press: 2 warms, 50/6 55/6,7
Close bar curl: 2 warms, 100/8,8
Rev tri pressdown: 2 warms, 65/8,8

ab work
10 min cardio cooldown

Will do some morning cardio on Sunday

Tuesday the 8th:

Legs:

Made gains, and felt great. Next will I will try for a couple of singles with the first goal of 385. Still no where near my goal. But progressing towards it.

Squat: 4 warms, 315/4 345/2 365/2,2
Leg curl: 2 warms, 60/8 65/7,5
Close leg press: 3 sets of 20 with 225
Calf work: 5 sets

ab work
10 min cardio cooldown

Wed the 9th: 30 min cardio

the2ndoak wrote:

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ginadiva wrote:

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Joe you are strong!!! and...nice progressions on the bench press! hey, by the way - do you go to parallel on the bench or do you go all the way to your chest?

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shmoe!

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Deadlift focus:

Fantastic as the weight keeps on going up. No PR's yet, but the upcoming weeks for sure on Deads. Actually had a pr on db rows, so strength has increased in some areas. For the next two deads workout, I will go much lighter on squats to put the focus on singles.

Squat: 2 warms, 225/8,11,11
Deads: 2 warms, 365/5 405/2 435/2,2 315/12
Db bench row: 2 warms 80/10 85/9
Barbell shrug: 225 for 2 sets 135 for 2 sets

10 min cardio cooldown.

the2ndoak wrote:

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yeah, he did well and still had me annoying him with texts. I gotta work harder at being a nuisance.

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 And this is 100 pecert true. 

winflex wrote:

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Nice work on the bench singles Joe!

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 Thanks Dwayne!





Leg day:

Well today with the first test day for squats. Was feeling good, and motivated to see where I am at. Once I did the 365 for the single, I knew I had more in me. Then attempted the first goal of 385, no sweat, and then I nailed 405 with a tad left.

Sure, I did this during the summer and a few pounds lighter in bodyweight, but this program really brought back my strength post contest. The big picture goal will be 455, and the realistic more immediate goal will be 425.

And to add, no wraps or belt.

Squat: 5 warms, 345/2 365/1 385/1 405/1
Leg curl: 2 warms, 60/8 65/7,5
Leg press: 205/20 245/20,22
Calf work

Ab work

10 min cooldown.

Chest and delt workout:

Feeling up and I think I actually did a personal best on the flat db presses. Never been a big time chest presser, but happy with the current results.

Tomorrow is deadlift single day. Already thinking about it.

Flat db press 3 warms, 95/6 105/5 115/5,5
In db press: 1 warm, 85/8,9,8
Push press(str legged: 2 warms, 140/5 150/5,5
Side lateral: up and downs, 3 x

10 min cardio cooldown.

winflex wrote:

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Good luck today on the deadlifts. If you do get up to 495 on singles, just don't forget to put the 2.5's on to make it an even 500. I'm still kicking myself about that when I think about it.

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 Nice, but the first goal will be matching what I did last year at 455.

500 is the major goal in a few months.

Arm workout:

Well this was the last for this split. And I hammered it out! Energy was high and screamed right through it. I plan on doing another round of singles for kicks, then it will be onto one of my 4 day bodybuilding splits. I will outline it and the changes next weekend.

This powerlifting routine did the trick to really bring back my strength and beyond.
Excited to see what the upcoming months will bring.

Hammer curls: 2 warms, 65/6 75/6 80/6
Db close press: 2 warms, 65/8 75/8,8
Close grip bar curl: 2 warms, 115/8 125/7
Reverse pressdown: 2 warms, 65/8 70/8

10 min cooldown