Great job aubabe! Are you far from the goals you wanted? Your squat numbers are sick, hats off!

Making progress for sure! 2x 95% on my deadlift today.



All I know is i'll crush my prs in the next months

Bw: 172 lbs

Barbell Bench Press:
44.1 lb x 10 reps
132.3 lb x 5 reps
154.3 lb x 5 reps
176.4 lb x 5 reps
198.4 lb x 6 reps
220.5 lb x 5 reps
220.5 lb x 5 reps
220.5 lb x 4 reps
220.5 lb x 4 reps

Barbell Squat:
45 lb x 5 reps
135 lb x 5 reps
205 lb x 3 reps
245 lb x 3 reps
295 lb x 1 reps
315 lb x 1 reps
335 lb x 1 reps
360 lb x 1 reps PR
315 lb x 7 reps PR

Triceps Pushdown - V-Bar Attachment:
90 lb x 7 reps
90 lb x 6 reps
90 lb x 4 reps

Pull-Up:
15 reps
12 reps
12 reps

Update: small quad injury i'll take the week off



Redoing last week workouts because I took pretty much a week of deload.

Barbell Bench Press:
45 lb x 5 reps
115 lb x 5 reps
135 lb x 5 reps
185 lb x 3 reps
205 lb x 6 reps
220 lb x 5 reps
220 lb x 5 reps
220 lb x 4 reps
220 lb x 4 reps
250 lb x 1 reps paused single

Pull-Up:
10 reps || weighted || 10 kg
10 reps || weighted || 10 kg
10 reps || weighted || 10 kg
10 reps
10 reps

Seated Dumbbell Shoulder Press:
60 lb x 10 reps
60 lb x 9 reps
60 lb x 6 reps

2nd bench day


Barbell Bench Press:
45 lb x 10 reps
115 lb x 5 reps
135 lb x 5 reps
185 lb x 3 reps
205 lb x 3 reps
235 lb x 3 reps
235 lb x 3 reps
250 lb x 2 reps
250 lb x 2 reps
2X1 neg with 275 lbs

Kroc Rows:
83 lb x 10 reps
88 lb x 10 reps
93 lb x 10 reps
97 lb x 10 reps
102 lb x 10 reps

Seated Dumbbell Shoulder Press:
64 lb x 8 reps
64 lb x 8 reps
64 lb x 7 reps


My slow as fuck negative with 275 lbs
8 seconds

BW: 172 lbs

Bench and squat day

Barbell Bench Press:
45 lb x 10 reps
135 lb x 5 reps
185 lb x 3 reps
205 lb x 6 reps
220 lb x 5 reps
220 lb x 5 reps
235 lb x 4 reps
235 lb x 4 reps

Barbell Squat:
45 lb x 10 reps
135 lb x 5 reps
185 lb x 3 reps
205 lb x 3 reps
245 lb x 2 reps
275 lb x 1 reps
295 lb x 1 reps
315 lb x 1 reps
330 lb x 1 reps
350 lb x 1 reps
365 lb x 1 reps PR (FULL ATG)
375 lb x 0 Failed not by much
315 lb x 6 reps

Pull-Up:
10 reps || weighted || 10 kg
10 reps || weighted || 10 kg
10 reps || weighted || 10 kg

Seated Dumbbell Shoulder Press:
69 lb x 8 reps
69 lb x 8 reps
69 lb x 5 reps

This post was edited by Aube on Mar 18 2013 05:43pm

Coan Week 1/10

Snatch:
110.2 lb x 3 reps
132.3 lb x 2 reps
154.3 lb x 2 reps
176.4 lb x 1 reps
176.4 lb x 1 reps
198.4 lb x 1 reps
187.4 lb x 1 reps
209.4 lb x 1 reps PR (95kg)


Clean and Jerk:
132.3 lb x 2 reps
154.3 lb x 2 reps
176.4 lb x 2 reps
198.4 lb x 1 reps
220.5 lb x 1 reps
237 lb x 1 reps
253.5 lb x 1 reps PR (115kg)


Barbell Deadlift:
308.6 lb x 2 reps
352.7 lb x 2 reps

Speed deadlift
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps
286.6 lb x 3 reps

Stiff-Legged Barbell Deadlift:
253.5 lb x 8 reps
253.5 lb x 8 reps
253.5 lb x 8 reps

Bent Over Barbell Row:
154.3 lb x 8 reps
154.3 lb x 8 reps
154.3 lb x 8 reps

Lat Pulldown:
175 lb x 8 reps
175 lb x 8 reps
160 lb x 8 reps

Stiff Leg Barbell Good Morning:
165.3 lb x 8 reps
165.3 lb x 8 reps
165.3 lb x 8 reps



Holy batman workout.

This post was edited by Aube on Mar 20 2013 08:09pm

Second Bench Day

Barbell Bench Press
45 lb x 10 reps
115 lb x 5 reps
135 lb x 5 reps
185 lb x 4 reps
205 lb x 3 reps
235 lb x 1 reps
250 lb x 2 reps
260 lb x 2 reps
2xneg 290

Kroc Rows
102 lb x 10 reps
107 lb x 10 reps
107 lb x 10 reps
102 lb x 10 reps
102 lb x 10 reps

Seated Dumbbell Shoulder Press
69 lb x 8 reps
69 lb x 8 reps
69 lb x 5 reps

Squat/bench day 1

Barbell Squat:
110.2 lb x 5 reps
154.3 lb x 5 reps
198.4 lb x 3 reps
242.5 lb x 3 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps

Jerk:
120kg/265 lb x1

Barbell Bench Press:
45 lb x 10 reps
115 lb x 5 reps
185 lb x 3 reps
205 lb x 3 reps
235 lb x 5 reps
235 lb x 5 reps
250 lb x 4 reps to Failure

Pull-Up:
15 reps
15 reps
11 reps

Seated Dumbbell Shoulder Press:
60 lb x 10 reps
60 lb x 9 reps
60 lb x 6 reps