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PostPosted: Wed Jun 10, 2015 6:28 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4505
Location: Pennsylvania
I woke up with a sore shoulder on Monday, so I ended up doing Sled Leg Presses and Trap-bar Jumps instead of Front Squats and High Pulls. Today, I did a light upper-body workout consisting of Military Presses, Kettlebell Swings and Close-grip Pull-downs. My shoulder is feeling much better, but not quite 100% yet.


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PostPosted: Tue Jul 07, 2015 10:14 am 
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former lurker

Joined: Mon Jul 06, 2015 12:55 pm
Posts: 1
I though I post here to find out ur info Matt Z.. :razz:


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PostPosted: Fri Jul 31, 2015 6:55 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4505
Location: Pennsylvania
What do you want to know?


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PostPosted: Sun Oct 18, 2015 9:26 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4505
Location: Pennsylvania
I started a new program recently:

Workout A (Monday)
Barbell Back Squat
5-7 sets/ 1-12 reps
Deadlift or SLDL
5-6 sets/ 1-12 reps
Barbell Hold(grip)*
3-4 sets/ 10 sec.

Workout B (Wednesday)
Barbell Military Press
5-6 sets/ 1-12 reps
Overhead Squat
3-4 sets/ 1-12 reps
Dumbbell Snatch
3-4 sets/ 1-5 reps

Workout C (Friday)
Barbell Bench Press
5-6 sets/ 1-12 reps
Barbell Pendlay Row
5-6 sets/ 3-12 reps
Overhand Pull-up
3-4 sets/ 3-12 reps

* Not on heavy days.


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PostPosted: Sun Oct 18, 2015 9:28 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4505
Location: Pennsylvania
PS) I use Conventional Deadlifts on my heavy days (working sets of 1-3 reps), and Straight-leg Deadlifts on light days (sets of 5 or more).


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PostPosted: Sat Mar 05, 2016 10:33 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4505
Location: Pennsylvania
Workout A (Monday)
Barbell Back Squat
5-7 sets x 1-12 reps
Deadlift or SLDL
5-6 sets x 1-12 reps
Barbell Hold (grip)*
3-4 sets x 10 sec.

Workout B (Wednesday)
Barbell Bench Press
5-6 sets x 1-12 reps
Bent-over Row
5-6 sets x 3-12 reps
Pull-up/ Pull-down
3-4 sets x 3-12 reps

Workout C (Friday)
Barbell Military Press
5-6 sets x 1-12 reps
Barbell High Pull
5-6 sets x 1-5 reps
Rear Deltoid Row
3-4 sets x 3-12 reps

* Not on heavy days.


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PostPosted: Sat Mar 05, 2016 10:35 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4505
Location: Pennsylvania
PS) As before I plan on using Conventional Deadlifts for my heavy days and Straight-leg Deadlifts the rest of the time. I plan on going heavy once every 2-4 weeks.


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