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Summer Strength
- Thread starter kca13
- Start date
So here's the deal...I'm at this summer program right now at a university in KY, if you're accepted into the program you can take free college courses etc. So on some workouts I'm gonna bepressed for time and may not finish. The good news is the gym here has a squat rack...first time I actually done a real squat so I didn't go very high just worked on the form. I did get to max out on bench though....230x1(PR) Very excited of course.
Regular workouts should resume either Wednesday or Thursday
Regular workouts should resume either Wednesday or Thursday
Mex Effort Day
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Incline up to 220x1
All I had time for that day and for the week. But now I'm back home for two weeks, then a week of vacation. Also here's an update of where I started/where i'm at now/goals.
Started.................................Current.............Goal
Flat Bench- 200 2x3................230x1(06/13).....250x1
Incline Bench- 185 3x3.............220x1(06/26).....None
Military Press- 145x1................150x2(06/19).....170x1
Deadlift- 240 3x3.....................275x3(06/05).....315x3
Front Squat-140x3..................160x3(06/19).....175x3
--------------
Incline up to 220x1
All I had time for that day and for the week. But now I'm back home for two weeks, then a week of vacation. Also here's an update of where I started/where i'm at now/goals.
Started.................................Current.............Goal
Flat Bench- 200 2x3................230x1(06/13).....250x1
Incline Bench- 185 3x3.............220x1(06/26).....None
Military Press- 145x1................150x2(06/19).....170x1
Deadlift- 240 3x3.....................275x3(06/05).....315x3
Front Squat-140x3..................160x3(06/19).....175x3
Repetition Day
---------------
Close Grip Bench- 3x12@120
Leg Ext- 4x15@70
Upright Row- 3x12@85
Leg Curl- 3x15@70
Hammer Curl- 3x12@25 db's
I am going to end this program the first of August, which will be 12 weeks on the program even though i've been too busy to get all the workouts in. I think after this I'm going to do the dual factor 5x5.
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I found a workout that I had recorded into my phone but forgot to add onto here...
June 15- Repetition Day
----------------------
Close Grip bench- 3x8@150
DB Military- 3x8@40
Step-Ups- 3x8@80
Good Mornings- 3x8@115
BB Curls- 3x12@65
---------------
Close Grip Bench- 3x12@120
Leg Ext- 4x15@70
Upright Row- 3x12@85
Leg Curl- 3x15@70
Hammer Curl- 3x12@25 db's
I am going to end this program the first of August, which will be 12 weeks on the program even though i've been too busy to get all the workouts in. I think after this I'm going to do the dual factor 5x5.
--------------------------------------------------------------------------------------------
I found a workout that I had recorded into my phone but forgot to add onto here...
June 15- Repetition Day
----------------------
Close Grip bench- 3x8@150
DB Military- 3x8@40
Step-Ups- 3x8@80
Good Mornings- 3x8@115
BB Curls- 3x12@65
Last edited:
Went kneeboarding yesterday at the lake and made my muscles tired. I didn't realize it until I started lifting today so I just doing rep stuff and will probally do Explosive wednesday and ME friday.
Flat Bench up to 215x1
Deadlift- 205 3x8
Pull-Up- 5,5,4,3
Step-Ups- 3x8@85
I'm looking forward to starting the 5x5, it will be the first time I have tried it. I like this program i'm on right now but the summer time is just too busy for me to get all the workouts in. I will probally run it again after the 5x5.
Flat Bench up to 215x1
Deadlift- 205 3x8
Pull-Up- 5,5,4,3
Step-Ups- 3x8@85
I'm looking forward to starting the 5x5, it will be the first time I have tried it. I like this program i'm on right now but the summer time is just too busy for me to get all the workouts in. I will probally run it again after the 5x5.
Explosive Day
-------------
Power Clean and Press- 115 6x2
High Pull- 115 6x2
Romanian DL's- 3x8@185
Seated Military Press- 3x10@95
BB Lunges- 3x8@95
Pull-Ups- 5,5,4,4,
Good day, everything felt good. Friday will be my last workout for a week unless the hotel has a weight room. Going to Gulf Shores, Alabama for a week. The Wednesday after that (July 26th) I test my bench and deadlift. Would like to hit 250 in bench and 315 in DL, but I think I will come a little short of those numbers. Guess we'll see
-------------
Power Clean and Press- 115 6x2
High Pull- 115 6x2
Romanian DL's- 3x8@185
Seated Military Press- 3x10@95
BB Lunges- 3x8@95
Pull-Ups- 5,5,4,4,
Good day, everything felt good. Friday will be my last workout for a week unless the hotel has a weight room. Going to Gulf Shores, Alabama for a week. The Wednesday after that (July 26th) I test my bench and deadlift. Would like to hit 250 in bench and 315 in DL, but I think I will come a little short of those numbers. Guess we'll see
Have posted anything in a few weeks, haven't really done anything the last few weeks...Anyways school has started back so I'm back into the natural swing of things. Thought about trying 5x5, but finally decided just to come back to this routine. Everything is the same except every 3-4 weeks will add in a week or two of deloading.....