I mentioned in the Lifter's Lounge that I would make a progress thread once I start my strength training program, so here it is. This was written for me by my trainer and I plugged my weights and reps in based on his prescribed %'s and rep-ranges.
I will weigh myself at the end of every workout in my underwear and socks only.
Based on current 1RMs as of 4/26/16:
Bench Press: 230 lbs (~104 kg)
Squat: 275 lbs (~125 kg)
Dead Lift: 315 lbs (~143 kg)
Phase I (2 weeks)
--------------
Day 1:
SKWAAAATS
Squat - 3 x 8 x 205 (2-3 min rest between sets)
1 x 8 x 165 (20 sec rest to drop weight)
1 x 8 x 115 (2 min rest)
1 x 3 x 165 (20 sec rest to drop weight)
1 x 3 x 115 (2 min rest)
1 x 2 x 165 (20 sec rest to drop weight)
1 x 2 x 115 (2 min rest)
1 x 7 x 165 (20 sec rest to drop weight)
1 x 7 x 115
Front Squat - 3 x 9 x 95 >superset> Leg Curl 3 x 9 x 45
Calf Raises - 3 x 10 x 400 >superset> Leg Ext. 3 x 10 x 100
Weighted Decline Situps - 3 x 15 x 20
Optional Circuit:
Thruster - 1 x 21 x 65 > 24" Box Jumps x 21
1 x 15 x 65 > 24" Box Jumps x 15
1 x 9 x 65 > 24" Box Jumps x 9
--------------
Day 2:
Bench!
Bench Press - 3 x 8 x 165 (2-3 min rest between sets)
1 x 8 x 155 (20 sec rest to drop weight)
1 x 8 x 135 (2 min rest)
1 x 3 x 155 (20 sec rest to drop weight)
1 x 3 x 135 (2 min rest)
1 x 2 x 155 (20 sec rest to drop weight)
1 x 2 x 135 (2 min rest)
1 x 7 x 155 (20 sec rest to drop weight)
1 x 7 x 135
Seated DB Press - 3 x 8 x 35 >superset> DB Pullover 3 x 8 x 45
Upright DB Rows - 3 x 8 x 45
Straight Arm Pulldown - 3 x 8 x 90
Weighted Oblique Situps - 3 x 12 x 25
Optional Circuit:
Box Jump Burpees x 10 > Push Press 20 x 30 > Pull Ups x 5
--------------
Day 3:
D-Day
Dead Lift - 3 x 8 x 225 (2-3 min rest between sets)
1 x 8 x 190 (20 sec rest to drop weight)
1 x 8 x 155 (2 min rest)
1 x 3 x 190 (20 sec rest to drop weight)
1 x 3 x 155 (2 min rest)
1 x 2 x 190 (20 sec rest to drop weight)
1 x 2 x 155 (2 min rest)
1 x 7 x 190 (20 sec rest to drop weight)
1 x 7 x 155
Seated Rows - 3 x 9 x 110 >superset> Lat Pull Down - 3 x 9 x 110
Barbell Curl - 3 x 9 x 95
DB Curl - 3 x 9 x 45
Weighted Crunches 3 x 15 x 35
Optional Circuit:
Powerclean - 1 x 6 x 135 > OH Squat - 1 x 10 x 95 > DB Bench Press - 1 x 15 x 45
--------------
Day 4:
OHP Day
Overhead Barbell Press - 3 x 8 x 95 (2-3 min rest between sets)
1 x 8 x 75 (20 sec rest to drop weight)
1 x 8 x 50 (2 min rest)
1 x 3 x 75 (20 sec rest to drop weight)
1 x 3 x 50 (2 min rest)
1 x 2 x 75 (20 sec rest to drop weight)
1 x 2 x 50 (2 min rest)
1 x 7 x 75 (20 sec rest to drop weight)
1 x 7 x 50
Front Lateral Raise - 3 x 8 x 30 >superset> Bent Over Rear Lat. - 3 x 8 x 20
Side Lateral Raise - 3 x 8 x 20 >superset> Close Grip Bench - 3 x 8 x 135
Hanging Leg Raise - 3 x 12
Optional:
Prowler Push - 5 x 50'
Jumping Pull-up - 2 x 15
Battle Ropes - 3 x 30 secs
-----------------------
There will be a rest day in between Day 2 and Day 3, and 2-day rest between weeks.
Currently on a 2900 Calorie diet: 290C, 290P, 65F
Current Weight as of typing is 193.4 Lbs.
I will weigh myself at the end of every workout in my underwear and socks only.
Based on current 1RMs as of 4/26/16:
Bench Press: 230 lbs (~104 kg)
Squat: 275 lbs (~125 kg)
Dead Lift: 315 lbs (~143 kg)
Phase I (2 weeks)
--------------
Day 1:
SKWAAAATS
Squat - 3 x 8 x 205 (2-3 min rest between sets)
1 x 8 x 165 (20 sec rest to drop weight)
1 x 8 x 115 (2 min rest)
1 x 3 x 165 (20 sec rest to drop weight)
1 x 3 x 115 (2 min rest)
1 x 2 x 165 (20 sec rest to drop weight)
1 x 2 x 115 (2 min rest)
1 x 7 x 165 (20 sec rest to drop weight)
1 x 7 x 115
Front Squat - 3 x 9 x 95 >superset> Leg Curl 3 x 9 x 45
Calf Raises - 3 x 10 x 400 >superset> Leg Ext. 3 x 10 x 100
Weighted Decline Situps - 3 x 15 x 20
Optional Circuit:
Thruster - 1 x 21 x 65 > 24" Box Jumps x 21
1 x 15 x 65 > 24" Box Jumps x 15
1 x 9 x 65 > 24" Box Jumps x 9
--------------
Day 2:
Bench!
Bench Press - 3 x 8 x 165 (2-3 min rest between sets)
1 x 8 x 155 (20 sec rest to drop weight)
1 x 8 x 135 (2 min rest)
1 x 3 x 155 (20 sec rest to drop weight)
1 x 3 x 135 (2 min rest)
1 x 2 x 155 (20 sec rest to drop weight)
1 x 2 x 135 (2 min rest)
1 x 7 x 155 (20 sec rest to drop weight)
1 x 7 x 135
Seated DB Press - 3 x 8 x 35 >superset> DB Pullover 3 x 8 x 45
Upright DB Rows - 3 x 8 x 45
Straight Arm Pulldown - 3 x 8 x 90
Weighted Oblique Situps - 3 x 12 x 25
Optional Circuit:
Box Jump Burpees x 10 > Push Press 20 x 30 > Pull Ups x 5
--------------
Day 3:
D-Day
Dead Lift - 3 x 8 x 225 (2-3 min rest between sets)
1 x 8 x 190 (20 sec rest to drop weight)
1 x 8 x 155 (2 min rest)
1 x 3 x 190 (20 sec rest to drop weight)
1 x 3 x 155 (2 min rest)
1 x 2 x 190 (20 sec rest to drop weight)
1 x 2 x 155 (2 min rest)
1 x 7 x 190 (20 sec rest to drop weight)
1 x 7 x 155
Seated Rows - 3 x 9 x 110 >superset> Lat Pull Down - 3 x 9 x 110
Barbell Curl - 3 x 9 x 95
DB Curl - 3 x 9 x 45
Weighted Crunches 3 x 15 x 35
Optional Circuit:
Powerclean - 1 x 6 x 135 > OH Squat - 1 x 10 x 95 > DB Bench Press - 1 x 15 x 45
--------------
Day 4:
OHP Day
Overhead Barbell Press - 3 x 8 x 95 (2-3 min rest between sets)
1 x 8 x 75 (20 sec rest to drop weight)
1 x 8 x 50 (2 min rest)
1 x 3 x 75 (20 sec rest to drop weight)
1 x 3 x 50 (2 min rest)
1 x 2 x 75 (20 sec rest to drop weight)
1 x 2 x 50 (2 min rest)
1 x 7 x 75 (20 sec rest to drop weight)
1 x 7 x 50
Front Lateral Raise - 3 x 8 x 30 >superset> Bent Over Rear Lat. - 3 x 8 x 20
Side Lateral Raise - 3 x 8 x 20 >superset> Close Grip Bench - 3 x 8 x 135
Hanging Leg Raise - 3 x 12
Optional:
Prowler Push - 5 x 50'
Jumping Pull-up - 2 x 15
Battle Ropes - 3 x 30 secs
-----------------------
There will be a rest day in between Day 2 and Day 3, and 2-day rest between weeks.
Currently on a 2900 Calorie diet: 290C, 290P, 65F
Current Weight as of typing is 193.4 Lbs.