Week 3 IF Heavy Squat

205 x 4

215 x 4

225 x 4

235 x 4

235 x 4 good set



One hand BB snatch

65 x 4 each arm

65 x 4 each arm (right feels MUCH stronger than left)

65 x 4 fine set to get back into snatches. Capable of much more, but technique is a bit rusty.



DB incline press

70 x 4

70 x 4 ug-ly

70 x 4

70 x 4

70 x 3 stalled at bottom

Raised weight before counting reps



DB decline press

40 x 8

50 x 8

50 x 8 rotate hands from bb position to palms in on all sets. Makes it much more difficult

60 x 8

60 x 5 great set



Triceps bent OH press SS w/ pull downs

120/90 x 6 x 3 sets great set!

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Week 3 IF max DL

Deadlift

245 x 1

275 x 1

295 x 1

315 x 3/4 couldn't get straight up

295 x 1

275 x 3 straight off of ground

275 x 2 need some tape on callouses. Yowza.



Weighted pull ups

25 x 4

25 x 4

30 x 4 broken 2,1,1 2 breaths and back up

30 x 4 broken, same as last set

30 x 2 then immediately to

25 x 1



Lower lat cable pull overs (Larry Scott style)

DB hammers

40 x 4

40 x 5



Rear delt cable flys (single arm)

20 x 8 per arm x 3 sets



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Week 3 IF Dynamic Squat day

Back Squats

185 x 8

205 x 8

205 x 8

205 x 8 tough set to keep good form.

205 x 8 tough set. Last two reps were rough. Wobbly legs, but all good. Next time start w/ 205. Slight twinge in left hamstring, so stretch well before squatting.



DB incline press

50 x 8

60 x 8

60 x 8

60 x 8

60 x 6



Cable flys

60 x 8

50 x 8 (60 was forcing me to press with bent elbows-straight arms all the way at 50)

50 x 8



Pushup burnouts x 14



Military BB press

Bar x 8

30 x 8

30 x 8



Dips (bench with feet elevated)

BW x 8

BW x 8

BW x 8



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Week IF

Deadlift

185 x 8

205 x 8

225 x 8

255 x 8 broken 1, 3, 3, 1 w/10-15 second between first two breaks and 5-8 for last.

255 x 8 broken 3, 2, 1, 1, 1 10-15 second rest until singles-then about 5 is all



Pull ups (neutral)

BW x 8

BW x 8 broken 5,2,1immediately back up after touchdown

BW x 8 5, 2, 1 same as last set



Wide bar neutral cable rows

90 x 8

110 x 8

110 x 8



EZ curl barbell curls

65 x 8

65 x 7 slight elbow pain on third set. Went to DB curls

30 x 8 good set



Rear delt flys

10 x 8

12 x 8

12 x 8

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Week IF

Back Squats

185 x 4

205 x 4

215 x 4

225 ( 2 plates per side) x 4

225 x 4 good squats. All deep to parallel and solid.



Incline DB press

65 x 4

70 x 4

70 x 3

70 x 3

70 x 2

Tough set. Raised weight before counting reps



EZ curl close grip presses

95 x 9

95 x 8

95 x 8



Pushup burnouts

15. Wow. I'm good.



Ring Dips

BW x 4

BW x 4

BW x 4







95

95

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Week 2 IF

Deadlifts

225 x 4

245 x 4

265 x 4 broken 3, 5 second rest and 1

265 x 4 broken 2, 1, and 1. 5-10 second rest between

265 x 4 broken 2 and 2 5 second rest between



Weighted pull-ups

20 x 4 arms a bit tired. DL and two consecutive days of 14"+ snowfall surely contributed. Stay on 20 today.

20 x 4 feel fatigue in back

20 x 4

20 x 4



DB rows

90 x 4 each arm

100 x 4

100 x 4



Incline DB press (make up from yesterday's migraine interruption)

50 x 8

60 x 8

60 x 8

60 x 5



Military BB press

45 x 8

55 x 8

65 x 8

Good set. Went behind the head until arms were parallel to floor



Strict DB curls

35 x 4

40 x 4

40 x 4



Triceps press (OH)

100 x 8

120 x 8

130 x 8

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Day 4 IF

Back Squats

210 x 4

210 x 4

210 x 4

220 x 4

220 x 4



DB incline press

60 x 4

65 x 4

65 x 4

65 x 4

70 x 3

Put weight up and then started set with wide stretch. Really weight was pressed once more than is shown.



Close grip EZ curl bar presses

85 x 6

95 x 6

95 x 6



Ring dips

BW x 4 fairly easy, but want to ease into these babies

BW x 4

BW x 5

BW x 4

Perhaps space the straps a bit more. There is some serious rubbing going on on the outer arm.



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Day 2 IF

Front Squats

135 x 8

165 x 8

165 x 8 last rep a bit tough. Feel my lower back more than in the legs of course.

165 x 4, 15-20 second rest, then remaining 4



DB incline press

50 x 8

55 x 8

55 x 8

55 x 7

Superset with:

Cable flys

60 x 8

60 x 8

50 x 8

50 x 8



Dips on stand

3 sets of 8 reps



Pretty good workout. Short on time, so didn't do more tri work and abs.

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Day 1 IF

Deadlifts

220 x 4

230 x 4

245 x 4

265 x 4- slight break between reps- 3-5 second max

Was going to do a 5th set, but decided against it, so I don't move too fast towards previous max.

Weighted pull ups (neutral grip)

BW + 20 x 4 pretty good weight

BW + 20 x 4

BW + 25 x 4 could prob do a bit more, but I feel a slight twinge in rear delt. Take it easy for a while my man.

BW + 25 x 4 broken set (by twos-4-5 second rest between)



DB Rows

80 lb per arm x 4

90 per x 4

100 per x 4



Hammer Curls

40 x 5

40 x 5

40 x 5

60 second rest between. A bit more swing in the movement in the last set. Not as strict.



ABS

Decline Russian Twists 8 lb med ball

15 each side x 3 sets

12 crunches on decline board after 3rd set of russian twists.



All in all workout felt great. I have loads of energy still, but am forcing myself to call it a day. Nice work.

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