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

Texas Method Squatting Transition

The Overall Plan

TM Squat- Volume(90% 3x5), Ligh(70% 2x5), Intensity (100% x 5)

Monday
TM Squat (Volume)
Reverse Bench/Press
Inverted Row
BWW

Wed
TM Squat (Light)
Reverse Bench/Press
Pull Up
BWW

Fri
TM Squat (Intensity)
Reverse Bench/Press
Rack Pull
BWW

Picking This up on Light Day-

Squat
45x5
85x4 (poundage miscalcuation- hit 95 next time)
135x3
175x5
175x5

Reverse Bench
45x5
65x5
85x5
105x5
125x5

Pull Up- (leg assisted)
BW
3x10
3x10
3x10
(next time, 1st set negatives+ 2x10 leg assisted )

Squat- it's time to advance the programming

Press-
45x5
65x5
75x5
85x5
95x5
( then 2.5 lb progression)
**********************************
pins at 7
Squat
45x5-warm up
95x5-warm up
125x5-
155x5
185x3
215x2
245x3
(move to texas method squat)
**********************************
Row-Switching to Inverted Row
BW(bent knee) 5x5
**********************************
 No Money Curl (45) 3x8-12
Diamond Pushups 3x5

Advancing the Pendlay Strength Program

Squat-decided to keep going with Pendlay rather than GreySkull (cutting to 3s,2s,1s, and then a Texas Method)
45x5-warm up
95x5-warm up
115x5-
145x5
175x5
205x3
240x5 YES!


Reverse grip Bench (this will be GSLP)
45x5
65x5
75x5
85x5
105x5
115x5

Rack Pull-
45x5 (looks real good)
65x5,
85x5,
105x5,
125x5


Neg Chins
x5 (+1 hold)
x3


iso hold
(1/2 way no go)
(peak no go)


leg assisted
x10

Working it- next shot greyskull lp.

Press-
45x5
55x5
65x5
75x5
90x5
(reset to 85 pounds, progress to 90,95 and then 2.5 lb progression)
**********************************
pins at 7
Squat
45x5-warm up
95x5-warm up
115x5-
145x5175x5
205x5
240x3-time to bust out the greyskull.lp
**********************************
Row

45x5
65x5
85x5
115x5
135x5

(reset to 135, and go back to 5 lb progression)
***********************************

Drag Curl (to the death!)
3 sets AMAP (45 pounds)


We got a basis to move forward with the squats in a different direction- We'll start more of a powerbuilding approach and use the greyskull lp.

TCB! (baby)

pins at 7
Squat
45x5-warm up
95x5-warm up
115x5-
145x5
175x5
205x5
235x 5 (all on his own, like a BOSS! moving to 5 pound progression)

Reverse grip Bench

45x5
65x5
75x5
85x5
105x-easy (10 pound progression)

Rack Pull-
This movement needs re-patterning-
HAT-30 sec per leg
BW- BGBBS 1x10
45x5
65x5,
85x5,
105x5
(looks better now- ready  to resume)

Perfect Curl
45x15, 45x6, 45x10 neg, 45x9 neg

Press- 1st Reset

Press-
45x5
55x5
65x5
75x5
85x5
(reset to 85 pounds, progress to 90,95 and then 2.5 lb progression)
**********************************
pins at 7
Squat
45x5-warm up
95x5-warm up
115x5-
145x5
175x5
205x5
235x5 (assisted last rep, depth suffered a little)
(stay at 235)
**********************************
Row

45x5
85x5
115x5
135x5
155x2
(reset to 135, and go back to 5 lb progression)

Hammer curls-
3x8-15

Squat- 

45x5-warm up95x5-135x5165x5195x5225x5 YES!

Reverse grip Bench

45x5
65x5
75x5
85x5
95x5-super easy

Rack Pull-
75x5,
95x5,
This movement needs re-patterning-
HAT-30 sec per leg
BW- BGBBS 5x10
-HW 1-2x daily BGBBS 5x10

Still going

Press-Working up to a 5 RM-
45x5
55x5
65x5
80x5
95x3
(reset to 85 pounds, progress to 90,95 and then 2.5 lb progression)
**********************************
Squat
45x5-warm up
95x4-warm up
115x5
145x5
165x5
195x5
215x5
**********************************
Row
Shaun

65x5
85x5
105x5
125x5
140x5


Drag Curl
3x8-12

Linear Progression~!

11.55
Squat-
45x5-warm up
95x5
125x5
145x5
175x5
205x5- solid as fuck!
12.10

Bench-switching to reverse grip
45x10
65x10
85x10
(use 95x5 as next top set)

Rack Pull-
65x5,
85x5,
105x5,
125x5,
145x5 

Twisting DB Curl-
22.5x14,x6,x6 (with 3 forced reps)

Pendlay 5x5 continued

Press-Working up to a 5 RM-
45x5
65x5
85x5
90x5
95x5 (push press from 3rd rep)
**********************************
Squat
Shaun
45x5
95x5
120x5
145x5
170x5
195x5
**********************************
Row
Shaun

45x5
75x5
95x5
115x5
135x5


**********************************
Spider Curls
3x8-12

Lets start getting brawny

So I got tired of losing my brothers workout journal so I thought I'd throw up a blog we could access from anywhere.

This is a workout blog/journal. The principles for the workout are based on Purposeful Primitive, Glen Pendlays Strength Program and some programming from brawn.

Starting 5RM
Squat- 175
Bench-120

Program-

Workout A:Squat, Bench, Rack Pull
Workout B::Squat, Press, Pendlay Row

Pendlay Strength- Ramping 5x5

Week 1
Squat -95x5,110x5,135x5,160x5,185x5
Bench- 60x5,75x5,90x5,105x5,120x5
Rack Pull-45x5, 65x5,85x5,105x5,135x5