The ADD's Log: Build Back Better

[iBrowse]

Upper Body Focus
Incline BP 3x5x185
Pull-ups 4x10x25 and the 1x10xBW
Snatch Grip High Pulls 3x5x190 and 1x10x150
ISO Lateral MP: 5x5x150

Lmao I'm literally at 5x5x185 consistently

With starting strength I can do 225x5 but for two sets tops...its diminishing returns after that.

My flat bb has gone up exponentially though. Its like I can do incline only for a month, hit flat and send the weight to the ceiling.

 

[iBrowse]

I've got to get on a consistent program after I drop this weight.

What are your numbers?

I'm still at 225, but it's down from 240 ish..5'11"

 

[iBrowse]

I have zero aesthetics

That's all that matters tho .

 

[The ADD]

What are your numbers?

I'm still at 225, but it's down from 240 ish..5'11"

Down to around 210 at 5'9, I think 190-195 is ideal. After that I'm going to try to run a powerlifting program for 12 weeks or so.

Lmao I'm literally at 5x5x185 consistently

With starting strength I can do 225x5 but for two sets tops...its diminishing returns after that.

My flat bb has gone up exponentially though. Its like I can do incline only for a month, hit flat and send the weight to the ceiling.

Yeah I was around that range late fall but since I fell of the map I'm starting back and trying to get those quality reps across the five sets

 

[The ADD]

Lower Body Focus
Front Squats 3x5x260
Snatch Grip DL 5x5x315
Conventional DL 5x1x325

 

[The ADD]

Cardio Day
Triple Set: Parking Lot Suicides x 4
High Knees
Sprints

Hill Runs x 6

 

[The ADD]

Upper Body Focus

Superset: Incline BP 3x10x170 and Pull-Ups 3x10xBW

Superset: Trap Bar Row 3x15x135and Push-Ups 3x15xBW

Superset: DB Chest Press 3x10x60and DB Lateral Raises 3x15x20

Snatch Grip High Pulls 3x10x140

 

[The ADD]

Lower Body Focus
Back Squats 10x10x235

 

[The ADD]

Dead Lift Sunday
Conventional Deads 4x5x415 and 1x4x415
Goblet Squats 3x15x100#KB
Single Leg Press 3x12x270
Leg Extensions 3x20x150

 

[The ADD]

Upper Body Focus
Incline BP 3x3x205
Pull-Ups 5x3x35
Snatch Grip High Pulls 3x5x190
Hammer Strength Machine Rows 3x8x180

 

[The ADD]

Lower Body Focus
Front Squats 3x2x285
Hack Squats 3x10x200
Banded Good Mornings 6x12

 

[The ADD]

Upper Body Focus
Incline BP 2x12x170, 1x7x170 and 1x5x170
Pull-ups 3x12xBW
T-Bar Row 3x15x100
Push-ups 3x15xBW
DB Chest Press 3x10x60
Cuban Press 3x10x25

 

[The ADD]

Lower Body Focus
Box Squats 10x10x275
Leg Extentions 3x15x170

 

[The ADD]

Dead Lift Focus
DL: 1x5x225, 1x5x275, 1x3x295, 1x3x315 and 1x1x480
Low Sled Pulls 6x180
Banded Good Morning 5x20
Trap Bar Deads 5x5x315

 

[The ADD]

Upper Body Focus
Incline BP 3x3x210
Pull-ups 5x5x35#
Snatch Grip High Pulls 3x5x195
KB Rows 5x5x100
Decline BP 3x5x225
Landmine Press 4x10x45#