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  • Thanks man! Solid military press 225lbs!!!

    I got my program from Stronglifts.com
    However, I spend a lot of time on IronAddicts.com
    Wes is a great trainer from what I know and read. Any ways, check-out his version of 5X5, he has both a 3 and 4-day versions.
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • WO-1 Thu 07/22

      BB Squat: 225lbs 3x6
      Pullthroughs: 130lbs 3x10
      One-arm DB Rows: 80lbs 4x8
      DB curls: 35lbs 3x10 (DC Style)
      Seated Calves: 65lbs 3x11 (DC style)

      Abs
      Cardio
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • WO-2 Sat 07/24

        OH BB Press: 115lbs 2x11, 1x8
        HS Chest Press: 140lbs 2x11, 1x7
        Incline DB Press: 50lbs 4x11 (followed by extreme stretch)
        Skull Crushers: 85lbs 1x9, 2x8 (followed by extreme stretch)

        DieselCrew Shoulder Warm-up
        DC Shoulder Stretch
        Cardio
        Abs
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • WO-3 Tue 07/27

          BB Deads: 275lbs 3x6
          Leg Press: 430lbs 2x9
          BW + 25lbs Rack-Chins: 4x6
          DB Curls: 35lbs 3x10 (DC style)
          Seated Calf Raises: 65lbs 3x12 (DC style)

          30-mins cardio
          Abs
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • WO-4 Thu 07/29

            Pushups+45lb plate: 3x13
            Smyth flat RGBP: 90lbs 3x8
            Incline DB Flyes: 35lbs 4x10 (followed by extreme stretch)
            EZ Bar Upright Row: 100lbs 3x7
            Tricep Pushdowns: 140lbs 3x14 (followed by extreme stretch)

            30-mins cardio
            Abs
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • WO-1 Tue 08/03

              BB Squat: 225lbs 3x7
              Pullthroughs: 130lbs 3x12
              One-arm DB Rows: 80lbs 4x9
              DB curls: 35lbs 3x11
              Seated Calves: 65lbs 3x11 (DC style)

              Abs
              Cardio
              Last edited by LG1; 08-05-2010, 11:50 PM.
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • WO-2 Thu 08/05

                OH BB Press: 115lbs 2x11, 1x9
                HS Chest Press: 140lbs 2x11, 1x10
                Incline DB Press: 50lbs 3x12, 1x11 (followed by extreme stretch)
                Skull Crushers: 85lbs 2x9, 1x8 (followed by extreme stretch)

                Cardio
                Abs
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • WO-3 Sat 08/07

                  BB Deads: 275lbs 3x7 (w/belt & straps)
                  Leg Press: 430lbs 2x10
                  BW + 25lbs Rack-Chins: 4x7
                  DB Curls: 35lbs 3x12
                  Seated Calf Raises: 65lbs 3x13 (DC style)
                  Last edited by LG1; 08-17-2010, 10:51 PM.
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • Originally posted by LG1 View Post
                    Thanks man! Solid military press 225lbs!!!

                    I got my program from Stronglifts.com
                    However, I spend a lot of time on IronAddicts.com
                    Wes is a great trainer from what I know and read. Any ways, check-out his version of 5X5, he has both a 3 and 4-day versions.
                    Thanks bro...when I was doing DC, it really seemed my shoulders got fried from my chest movements. I never seemed to get over 185 on mil press, but doing it first in the 5x5 has allowed it to go up...I have trained DC and had good results, but I really think that 5x5 fits for me better right now...I'm gonna hammer it out for another 6 months or so and see where I'm at...
                    STEEL




                    "SIMPLICITY, CONSISTENCY, INTENSITY"

                    Comment


                    • WO-4 Tue 08/10

                      Pushups+45lb plate: 3x14
                      Smyth flat RGBP: 90lbs 3x10
                      Incline DB Flyes: 35lbs 4x12 (followed by extreme stretch)
                      EZ Bar Upright Row: 100lbs 3x8
                      Tricep Pushdowns: 150lbs 3x8 (followed by extreme stretch)

                      30-mins cardio
                      Abs
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • WO-1 Thu 08/12

                        BB Squat: 225lbs 3x8
                        Pullthroughs: 130lbs 3x14
                        One-arm DB Rows: 80lbs 15/7/4 (rest pause)
                        DB curls: 40lbs 10/6/5 (rest pause)
                        Seated Calves: 65lbs 3x14 (DC style)

                        Abs
                        Cardio
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • WO-2 Sat 08/14

                          OH BB Press: 115lbs 11,4,3 (rest pause)
                          HS Incline Chest Press: 140lbs 11,4,2 (rest pause)
                          Incline DB Press: 50lbs 14,7,6 (rest pause)
                          Skull Crushers: 85lbs 10,5,3, (rest pause)

                          DC Shoulder Stretch
                          Diesel Crew Shoulder warm-up
                          Cardio
                          Abs
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • WO-3 Tue 08/17

                            BB Deads: 275lbs 3x8 (w/belt & straps)
                            Leg Press: 430lbs 2x11
                            BW + 25lbs Rack-Chins: 4x8
                            DB Curls: 35lbs 11,7,6 (rest pause)
                            Seated Calf Raises: 70lbs 3x8 (DC style)

                            Cardio
                            Core
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • WO-4 Thu 08/19

                              Pushups+45lb plate: 14,6,4 (rest pause)
                              Smith flat RGBP: 90lbs 16,12,10 (rest pause)
                              Incline DB Flyes: 35lbs 20,14,10 (rest pause - followed by extreme stretch)
                              EZ Bar Upright Row: 100lbs 14,7,5 (rest pause)
                              Tricep Pushdowns: 150lbs 14,7,4 (rest pause - followed by extreme stretch)

                              DieselCrew Shoulder Warmup
                              Core
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • WO-1 Tue 08/24

                                BB Squat: 225lbs 3x9
                                Pullthroughs: 130lbs 3x16
                                BB Rows: 185lbs 3x5
                                Single Arm Reverse Cable Curls (DC style): 15lbs 2x10
                                Grip&Squeeze: 25lb plates 2x15
                                Reverse DB forearm curls: 10lbs 2x10
                                Seated Calves: 70lbs 3x9 (DC style)

                                Abs
                                Cardio
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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