Age: 28 Weight: 208lbs (I already know I set the squat and bench maxes too low, but it'll work itself out in the next couple of months when I increase their base for the equation. I've posted videos of higher maxes here before, but I've lost some strength and was off a program for awhile - just really doing whatever. So, here I am restarting.) 3/06/17 1RM for equation Squat: 435 OHP: 220 DL: 515 Bench: 330 Week 1: Monday Goals: 305 x 5, 325 x 5, 345 x 5 Completed: 135 x 5, 135 x 5, 225 x 5, 305 x 5, 325 x 5, 345 x 5, 225 x10, 225 x 10, 225 x 10, 225 x 10, 225 x 10 75 minutes LISS Tuesday Goals: 155 x 5, 165 x 5, 175 x 5 Completed: 95 x 5, 95 x5, 155 x 5, 165 x 5, 175 x 5 One arm press: 55 x 10 (2x), 55 x 10 (2x), 55 x 10 (2x) KB OHP: 50 (2x) x 10, 50 (2x) x 10, 50 (2x) x 10 75 minutes LISS Wednesday Bodyweight Bullshit Completed: 15 sets x 5 reps Pullup variations from dead hang (wide neutral, overhand, chin up), 15 sets x 10 reps Pushup variations (on bars, elevated plane, close) 60 minutes LISS Thursday (strained my leg, so moved to Friday) Goal: 355 x 5, 385 x 5, 415 x 5 Completed: RDL 135 x 5, 135 x 5, 135 x 5 DL 135 x 5, 225 x 5, 315 x 5, 355 x 5, 385 x 5, 415 x 3, 225 x 10, 225 x 10, 225 x 10 Friday (switched to Thursday) Goal: 225 x 5, 245 x 5, 265 x 5 Completed: 135 x 5, 185 x 5, 225 x 5, 245 x 5, 265 x 5, 185 x 10, 185 x 10, 185 x 10, 185 x 10, 185 x 10 OHP (behind the head): 95 x 10, 95 x 10, 95 x 10 45minutes LISS Saturday SLDL Completed: RDL 135 x 5135 x 5, 135 x 5 SLDL 135 X 5, 225 X 5, 225 X 5, 225 X 5 OAR 88 x 10 (2x), 88 x 10 (2x), 88 x 10 (2x) 30 mins kicking bagwork 75 mins LISS Sunday Didn’t do anything because my fridge broke and ruined my day.

Week 2: 3/13/17 Monday Squat Goals: 325 x 3, 345 x 3, 375 x 3 Completed: 135 x 5, 135 x 5, 225 x 5, 285 x 3, 325 x 3, 345 x 3, 375 x 3, 225 x 10, 225 x 10, 225 x 10, 225 x 10, 225 x 10 75mins LISS Going to post a few videos of today's work whenever I upload them; not a great angle though. Probably set my Squat max too low still, just from how things are feeling already, but that's fine.

Tuesday OHP Goals: 165 x 3, 175 x 3, 185 x 3 Completed: 95 x 5, 95 x 5, 135 x 5, 165 x 3, 175 x 3, 185 x3, 115 x 10, 115 x 10, 115 x 10 One Arm OHP: 75 x 3 (2x), 75 x 3 (2x), 75 x 3 (2x) 30 minutes kicking bagwork 75 minutes LISS

Wednesday Bodyweight Bullshit Completed: 15 sets x 5 reps Pullup variations from dead hang (wide neutral, overhand, chin up), 15 sets x 10 reps Pushup variations (on bars, elevated plane, close) 30 min boxing bagwork 60 mins LISS

Thursday DL Goals: 385 x 3, 415 x 3, 435 x 3 Completed: RDL 135 x 5, 135 x 5, 135 x 5 DL 135 x 5, 225 x 5, 315 x 5, 385 x 3, 415 x 3, 435 x 3, 225 x 5, 225 x 5, 225 x 5 60 mins LISS Friday Bench Goals: 245 x 3, 265 x 3, 285 x 3 Completed: 135 x 5, 135 x 5, 185 x 5, 245 x 3, 265 x 3, 285 x 3, 185 x 10, 185 x 10, 185 x 10, 185 x 10, 185 x 10 Standing KB OHP 50 (2x) x 10, 50 (2x) x 10, 50 (2x) x 10 75 mins LISS

Saturday SLDL Completed: RDL 135 x 5, 135 x 5, 135 x 5 SLDL 135 x 5, 225 x 3, 275 x 3, 275 x 3, 275 x 3 OAR: 88 x 10 (2x), 88 x 10 (2x), 88 x 10 (2x) Upright KB Row: 50 (2x) x 8, 50 (2x) x 8, 50 (2x) x 8 Max Effort Jumps 30 minutes boxing bag work 75 minutes LISS

Monday Squat Goals: 325 x 5, 375 x 3, 415 x 1 Completed: 135 x 5, 135 x 5, 225 x 5, 325 x 5, 375 x 3, 415 x 1, 225 x 10, 225 x 10, 225 x 10 KB Front Squat 50 (2x) x 10, 50 (2x) x 10, 50 (2x) x 10 60 mins LISS

Tuesday OHP Goals: 165 x 5, 185 x 3, 205 x 1 Completed: 95 x 5, 95 x 5, 135 x 5, 165 x 5, 185 x 3, 205 x 1, 115 x 10, 115 x 10, 115 x 10 One Arm Press 55 x 10, 55 x 10, 55 x10 30 minutes kicking bag work 60 minutes LISS

Forgot to upload this yesterday: Wednesday Bodyweight Bullshit Completed: 15 sets x 5 reps Pullup variations from dead hang (wide neutral, overhand, chin up), 15 sets x 10 reps Pushup variations (on bars, elevated plane, close) 60 mins LISS This is by far my least favorite day; it bores me and I just have no fun doing it. However, when I abandoned bodyweight work in the past, I did feel as though some deficiencies were manifesting in my other work. Maybe I'll lower the set range, keep the rep range, and add a light weight vest (20lbs) or something to change things up - I don't really know yet.

Thursday DL Goals: 385 x 5, 435 x3, 485 x 1 Completed: RDL 135 x 5, 135 x 5, 135 x 5 DL 135 x 5, 225 x 5, 315 x 5, 385 x 5, 435 x 2 + 1 (had to reset), 485 x 1, 225 x 10, 225 x 10, 225 x 10 70 minutes LISS The 1RM is always easier than the sets of five or three, so I'm going to have to take some video and figure out where my form is breaking down during the longer sets. I swear, in the last six months, it's honestly like I'm slowly unlearning how to DL.

Friday Bench Goals: 245 x 5, 285 x 3, 315 x 1 Completed: 135 x 5, 135 x 5, 245 x 5, 285 x 3, 315 x 1, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5 90 minutes LISS Saturday SLDL Completed: RDL 135 x 5, 135 x 5, 135 x 5 SLDL 135 x 5, 225 x 5, 285 x 3, 315 x 1 Versa Climber 5 min Tabata Interval 45 minutes LISS I just suck lately. Not doing any bag work, HITT, and barely any assistance work. Hopefully after this deload week I'll be able to post some workouts that are longer. During the deload I'll be doing a lot more Versa Climber and bag work.