2 months to grow

[ThePitBull32]

I neglected my previous log and it appears to have been deleted. This summer my gym shut down and work consumed me. I continued to lift, but not with any direction as before. I currently lift in my living room with only a barbell, weights, and a weight vest. I can do deadlifts, but do not have a squat rack. So, I am going to focus on front squats with as much weight as I can clean.

Height: 5'11"
Weight:
196lbs (October 25,2012)
210 (12/31/13)

PR's:
Squat: 475 (12/29/14)
DL: 515 (12/29/14)
Bench: 285 (A long time ago)

2015 Goals:
Squat: 545
Deadlift: 585
Bench: Painfree

 

[Gfreak]

2) Deadlift over 5000 - This will be difficult because I think my current is probably 455. However, since I cannot perform heavy back squats, I should try to kick ass on my deads!

Can't wait to see that one! Best of luck in your lifting man.

 

[ThePitBull32]

Can't wait to see that one! Best of luck in your lifting man.

Haha, you saying I can't do it?

 

[Gfreak]

Haha, you saying I can't do it?

Just saying you'll be pentupaling (word? lol) the current world record. :icon_chee

 

[ThePitBull32]

Coan Deadlift Week 1:
135X5X3
225X2X2
295X2
375X2

Speed DL:
295X3X8

3 Rounds:
SLDL 135X8
Row 135X8
Chin ups X 8
Good Mornings (50lb weight vest) X 8

Wrist roller

 

[ThePitBull32]

Warm up:
Shoulder mobility exercises, bw squats, dive bomber push ups, overhead squats

Snatch: 45x5x3
Front squat: 95x5x3
Hand stand push ups: 5, 4, 5, 6
Pull ups/incline push ups: 5/15 x3
Wrist roller

 

[ThePitBull32]

Warm up: shoulder mobility

Overhead squats:
45x5x5

Hand stand push ups:
5, 5, 5, 5

Front squats:
95x5x5

Press:
95x5
115x5
135x5

 

[ThePitBull32]

Coan dead lift week 2:
135x5x3
225x3
295x1
365x1
400x2

Speed deadlifts:
325x3x8

Circuit:
SLDL: 135x8
Row: 135x8
Chins: 8
Good mornings: 135x8

 

[ThePitBull32]

Front squat:
45x10
95x5x2
115x5x5

Overhead squats:
45x5x5

Press:
45x10
95x5
115x5x5

Ab rollout

 

[ThePitBull32]

Coan Deadlift week 3:
135x5x3
225x3
295x2
365x1
395x1
425x1

Speed Deadlifts:
295x3x4

Circuit: x2
Rdl: 135x8
Rows: 135x8
Chin ups: 8

Press:
45x10
95x5
115x5
125x5
135x5
95x10

Wrist roller

Felt weak and tired tonight. Could not do the full Deadlift program.

 

[ThePitBull32]

Spent the weekend at the USAW certification course. Awesome experience learning weightlifting technique.

Today: light mobility work

Shoulder mobility exercises

Power snatch:
Mid thigh 45x5
Above knee 45x5
Below knee 45x5

Overhead squats:
45x5x5

 

[ThePitBull32]

Hill Sprints:
100m jog
60mX4
40mX2
30mX2

 

[ThePitBull32]

Heavy bag 10 min

Medicine ball slams:
40X5
50X5
60X5
70X5

Log press:
75X8
100X6
130X5
150X3
160X2X2

Pull ups/box jumps/ring flyes:
5/5/5 X3

Kettle bell Bulgarian split squat/row:
44X5/44X5
44X5/98X5 X2
44X10

Chin ups/ring push ups:
5/5 X2

 

[ThePitBull32]

Overhead squats:
Bw x5x3
45x5x5

Bulgarian split squats
Bwx10
50lb WV x5x5

Squats:
50lb WV x20

Glute bridges:
20x3

 

[ThePitBull32]

Shoulder mobility

Press:
45x10x2
65x5
95x5
115x3
135x3x3
95x10

Hill sprints:
100 m jog
60m x4
40m x3
30m x2

 

[ThePitBull32]

Deadlifts:
135X5X3
225X3
295X2
365X1
415X1
365x2
295X5

Rows:
135X8x3

Rear Delt Flyes:
25X10X3

Curls, wrist roller.

Time to go eat as much as possible. Happy Thanksgiving everyone!!!

 

[ThePitBull32]

Circuit: 5 sets
Bulgarian split squats - holding 10lb plates x 10
Press - 45x10
Wall sit - 30 sec
Russian twists: 25x20

Circuit: 2 sets
Overhead squats - 45x10
Push ups - 10
Ab roll outs x 10
Diamond push ups x 10

 

[ThePitBull32]

Pull ups:
5x4

Incline Db press:
25x10
40x5
60x5
70x5
80x3
90x3
70x10

Chin ups/log press:
10, 75x10
5, 75x10
5, 75x10

 

[ThePitBull32]

11/27/12
Shoulder mobility work

Overhead squat:
45x5x5

Front squat:
45x10
95x10
135x5x5

Box jumps/ chin ups:
30" x5, 5
42" x5, 5
48" x5, 5
42" (20lb wv) x 5, 5 (20 lb wv)
30" x 50 x 5, 4 (53 lb)

 

[ThePitBull32]

Overhead squats:
45x5x3
65x5x2

Front squats:
65x5
95x5

Snatch grip deadlifts:
135x5x2
225x3
275x2
295x1x2
275x1
225x3x2

Snatch high pulls:
135x5x3

Row:
135x10x4