Purposeful Primitive w2b

Session B:

Front Squatwarm up  45x5, 95x4,135x2work-  165x5, 135 3x8 (pretty tough, try for 75% of top set next time, built up slowly)

CG Benchwarm up  45x5, 95x2work 125x5, 95 3x8 (fairly easy, shoot for 80-85% of top set)

DeadliftRamping  45x5, 105x5, 135x5, 165x5, 185x5, 205x5

NOTE!
weeks 1-4: Top set of 5
weeks 5-6: Top set of 3
weeks 7-8: Top single or double

Purposeful Primitive w2a

Session A:
Squat
warm up  45x5, 95x4,135x3,185x2
work-  225x5, 225x5, 185x8, 175x8, 175x8

Bench
warm up  45x5, 95x4
work 145x3, 115x8, 115x8, 115x8

Pendlay Row
work 45x5, 95x4, 135x5,115x8, 105x8,

NOTE!
weeks 1-4: Top set of 5
weeks 5-6: Top set of 3
weeks 7-8: Top single or double

Purposeful Primitive w1b

Session B:
Front Squat
warm up  45x5, 95x4,135x3
work-  155x5, 165x1

CG Bench
warm up  45x5, 95x4
work 115x5, 135x2

Deadlift
Ramping  45x5, 95x5, 135x5, 155x5, 175x5, 195x5

Adjustment-
weeks 1-4: Top set of 5
weeks 5-6: Top set of 3
weeks 7-8: Top single or double

Following a program- Purposeful Primitive Week 1a

This program is based on the Purposeful Primitive- 2x a week program.

Session A-
Squat
Bench
Pendlay Row

Session B-
Front Squat
Close Grip Bench
Deadlift

weeks 1-3: Top Set of 8
weeks 4-6: Top Set of 5
weeks 7-9: Top Set of 3

Simple to start. No back off sets yet.

Session A:
Squat
warm up  45x5, 95x4,135x3,185x2
work-  205x8, 225x3

Bench
warm up  45x5, 95x4
work 125x8, 135x5

Pendlay Row
work 45x8, 95x8, 115x8

unexpected break- time to work back up

Little break but c'est la vie- time to get back after it on the path to glory! Restarting workout A-

Workout A
Goblet Squat 25lbs x10

Squat 3x5
warm up- 45x5, 95x4, 135x3, 185x2
work:210  3x5 (move up 5lbs)

Bench Press 3x5
warm up-45x5, 95x4
work:120 3x5 (move up 5lbs)

Pendlay Row 3x5
warm up-45x5, 95x4
work:120 3x5

 Abbreviated Session today-

From Strength Training to BodyBuilding- HardGainer Style

Milking It-
Routine based off Stuart Mc Roberts Work BMLFLG- 2nd Ed
(sets across except where noted)

Workout A
Squat 3x5
Bench Press 3x5
Row 3x5
Military Press 3x5
Lateral Raise 3x8

Workout B
Front Squat  3x5
Dip  3x5
Deadlift  1x5 (pyramid)
Chin Up  3x5
Curl 3x8

Today-
Workout A
Squat 3x5
warm up- 45x5, 95x4, 135x3, 185x2
work:205 3x5 (move up 5lbs)

Bench Press 3x5
warm up-45x5, 95x4
work:115 3x5 (move up 2.5)

Row 3x5
warm up-45x5, 95x4
work:115 3x5 (move up 2.5)

Military Press 3x5
warm up 45x5
work: 75

Lateral Raise 3x8

10s 3x8p (move up to 12.5s)

kinda Madcow, Texas method hybrid

Squat
45x5
85x4
115x3
145x2
175x1
205x

Press
45x5
65x5
75x5
85x5
97.5x

Rack Pull-
Hip Hinge- 3x10
45x5
75x5,
95x5,
115x5,
135x

Beach Work-
Lateral Raises 3x8-12
Shrugs 3x8-12