“A 40oz to freedom is the only chance I have to feel good...” – Sublime

“...two hundred pounds is always two hundred pounds.” – Henry Rollins

“Adult males > 200lbs” – 70’s Big

Friday, June 29, 2012


- Incline: 81/178 x 5 x 5
- Weighted Chin: 32.5/71 x 8
- Triceps, Abs & Neck
- Conditioning: Prowler 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)

Wednesday, June 27, 2012

- Press: 68/150 x 5 x 5
- Deadlift: 180/397 x 5
- RDL: 77.5/171 x 2 x 10
- Abs & Neck
- Conditioning: KB Swing/Jump Rope for 10:00

Monday, June 25, 2012

- Bench: 97.5/215 x 5 x 5
- DB Row: 42/92 x 3 x 10
- Biceps, Abs & Neck
- Conditioning: 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)

Friday, June 22, 2012

- Squat: 117.5/260 x 3 x 5
- Incline: 79/174 x 5 x 5
- Weighted Chin: 51/112 x 3, 28.5/63 x 8
- Triceps, Abs and Neck
- Conditioning: 13 x 20m trips with 185lb in 10:00 (alternating high/low handles)

Wednesday, June 20, 2012

- Squat: 104/230 x 5 x 5
- Press: 66/145 x 5 x 5
- Deadlift: 175/386 x 5
- RDL: 75/165 x 2 x 10
- Abs & Neck
- Conditioning: 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)

Monday, June 18, 2012

- Squat: 130/286 x 5 x 5
- Bench: 95/209 x 5 x 5
- DB Row: 42/92 x 3 x 10
- Biceps, Abs & Neck

Left hip quite painful today. I really don't want to have to stop squatting.

Friday, June 15, 2012

- Incline: 77/170 x 5 x 5
- Squat: 112.5/248 x 5 x 5
- Weighted Chin: 43/95 x 5, 20.5/45 x 9
- Triceps, Abs & Neck
- Conditioning: Prowler - 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)

Wednesday, June 13, 2012

- Squat: 100/220 x 5 x 5
- Press: 64/141 x 5 x 5
- Deadlift: 170/375 x 5
- Neck & Abs
- Conditioning: KB Swing/Jump Rope for 10:00

Monday, June 11, 2012

- Bench: 92.5/204 x 5 x 5
- Squat: 125/275 x 5 x 5
- DB Row: 42/92 x 5 x 10
- Curls and Abs

Friday, June 8, 2012

- Squat: 108/238 x 5 x 5
- Incline: 75/165 x 5 x 5
- Weighted Chin: 31/68 x 8
- Triceps: 2 x 10
- Conditioning: Prowler - 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)

Wednesday, June 6, 2012

- Squat: 96/211 x 5 x 5
- Press: 62/136 x 5 x 5
- Deadlift: 165/364 x 5
- RDL: 70/154 x 2 x 10
- Ab Circuit

Monday, June 4, 2012

- Bench: 90/198 x 5 x 5
- Squat: 120/264 x 5 x 5
- DB Row: 42/92 x 3 x 10, 37/81 x 2 x 10
- Bi/Tri: 3 x 10
- Conditioning: Prowler - 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)

So Andy Baker designed me a heavy-light-medium set up. The first 6 weeks are a high volume loading phase, hitting 5x5 PRs in the 6th week, followed by a week deload, then 5 weeks of triples and doubles and new maxes in the 12th week. Feeling pretty pumped about it.

Today was fairly light and easy, but it’s gonna get heavy and hard quickly. My left hip flexor is giving me a bit of grief, so let’s hope that doesn’t derail my squat progress before I even get started.

Friday, June 1, 2012

- Squat: 120/264 x 5, 130/286 x 5, 140/308 x 5
- Dip: BW x 5 x 10
- Pull Up: 50 total
- RDL: 60/130 x 3 x 10
- Bi/Tri: 1 x 15
- Ab Circuit

I got a programming consultation with Andy Baker from Kingwood Strength & Conditioning, so I should be starting a new set up on Monday at this stage. The plan is to train my ass off, gain 15lbs of quality mass, put 40lbs on my lifts and enter my first meet early next year in the 183lb weight class.