I'll be in the garage

[jshep]

Saturday
Press 3x5 155, 165, 175x2
20 rep squat 270

 

[jshep]

Finished the 20 rep squat program today. It went pretty good, I thought the first couple weeks I started too light but the last couple workouts were a real grind so I think it was the right weight. I weighed 225 this morning so I lost 4 lbs on a program that's supposed to make you gain a lot of weight ( it was my goal to not gain any weight). I have only been eating good fot the last 3 weeks so any weight loss was good. I would recommend this program, especially if you have taken a brake from lifting for a while and want to get back to your old numbers quickly. I wish I would have been better about getting the accessory work done but that's life.

Dead lift 3x5 285, 325, 365
20 rep squat 275

 

[jshep]

531 squat 3x5
220x5
250x5
285x12
531 press 3x5
120x5
140x5
160x5
3 rounds
Pull ups x5
Dips x5
Curls x10
Ab wheel x10

 

[jshep]

531 push press 3x5
140x5
160x5
180x9
Dead lift 531 3x5
265x5
305x5
345x8
3 rounds
10 rows
33 push ups
10 curls
10 back extensions

 

[jshep]

Dumbbell Bench 3x10 @70 3x8 @85 3x5 @100

Split squat 3x10

Single leg DL 3x10

Hamstring curls 3x10


Pull ups 3x5

Dips 3x5

360s 3x10

Curls 3x10

Goblet squat 3x10

Back extensions 3x10

Calf raises 3x10