Week 4 IF DL heavy

Deadlifts

225 x 4

275 x 4

285 x 3

285 x 3

295 x 1

305 x 1

295 x 1/2 failed



Weighted Chin-ups

25 x 4

25 x 4

25 x 4

25 x 4 broken 2,1,1

Pullups x 8



Cable rows close grip

140 x 5

150 x 5

150 x 5



Scott bench

Bb curl-50/reverse curl-35/db curls-20

6 reps per x 3 sets

Tough set.



Rear delt cable pulls

20 per arm x 8 x 3 sets



A bit lower energy today. Not bad overall though.

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Week 4 Dynamic Squat

BB Squat

225 x 8

225 x 8

225 x 8

225 x 8 tough last few reps

225 x 8 perfect set! Good work!



DB incline press SS

60 x 8

60 x 8

60 x 8

60 x 8 broken 6, 2



Ring press and flys

BW x 8 (8 of each)

BW x 6 (6 of each)

BW x 6



Pushup burnouts x 10 wow.



Military press

95 x 8 x 3 sets

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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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