ijsantos2005 Member

Th - Press Monday, October 23, 2017 at 11:10 AM Shoulder Press (Singles) Set 1: 188 lb × 1 Set 2: 188 lb × 1 Set 3: 188 lb × 1 Set 4: 188 lb × 1 Set 5: 188 lb × 1 Notes: Some false starts, but got the bar up on second attempts. Bench Press (3-5RM) Set 1: 260 lb × 3 Tricep Dip Set 1: BW (+60 lb) × 15 Set 2: BW (+60 lb) × 15…

T - Clean Sunday, October 22, 2017 at 1:13 PM Squat Set 1: 260 lb × 5 Set 2: 260 lb × 5 Set 3: 260 lb × 5 Power Clean Set 1: 180 lb × 3 Set 2: 180 lb × 2 [Failure] Set 3: 180 lb × 2 [Failure] Set 4: 180 lb × 2 [Failure] Set 5: 180 lb × 2 [Failure] Chin Up Set 1: 100 reps Notes: 20 sets x 5 reps Glute Ham Raise Set 1: 5…

M - Press Thursday, October 19, 2017 at 12:13 PM Shoulder Press (5x5) Set 1: 163 lb × 5 Set 2: 163 lb × 5 Set 3: 163 lb × 5 Set 4: 163 lb × 5 Set 5: 163 lb × 5 Bench Press (Paused) Set 1: 195 lb × 8 Set 2: 195 lb × 8 Set 3: 195 lb × 8 Tricep Extension Set 1: 112 lb × 12 Set 2: 112 lb × 12 Set 3: 112 lb × 12

F - Deadlift Wednesday, October 18, 2017 at 11:35 AM Squat Set 1: 255 lb × 5 Set 2: 255 lb × 5 Set 3: 255 lb × 5 Deadlift Set 1: 285 lb × 3 Set 2: 285 lb × 3 Bent Over Row Set 1: 210 lb × 10 Set 2: 210 lb × 10 Set 3: 210 lb × 10 Glute Ham Raise Set 1: 6 reps Set 2: 6 reps Chin Up Set 1: 50 reps Notes: 10 sets x 5 reps

Th - Bench Monday, October 16, 2017 at 11:20 AM Bench Press (Singles) Set 1: 278 lb × 1 Set 2: 278 lb × 1 Set 3: 278 lb × 1 Set 4: 278 lb × 1 Set 5: 278 lb × 1 Shoulder Press (3-5RM) Set 1: 171 lb × 4 Set 2: 171 lb × 2 Tricep Dip Set 1: BW (+60 lb) × 15 Set 2: BW (+60 lb) × 15 Set 3: BW (+60 lb) × 14 [Failure] Set 4: BW…

Don’t follow that quack, Lame Norton. His programs are not for natural lifters. That workload will bury you.

Fixed.

T - Snatch Saturday, October 14, 2017 at 11:22 AM Squat Set 1: 250 lb × 5 Set 2: 250 lb × 5 Set 3: 250 lb × 5 Power Snatch Set 1: 140 lb × 2 Set 2: 140 lb × 2 Set 3: 140 lb × 2 Set 4: 140 lb × 2 Set 5: 140 lb × 2 Set 6: 140 lb × 1 [Failure] Chin Up Set 1: 100 reps Notes: 25 sets x 4 reps

It also makes it a lot easier to carry a 200 lb man 100 yards.

M - Bench Thursday, October 12, 2017 at 6:47 PM Bench Press (5x5) Set 1: 237.5 lb × 5 Set 2: 237.5 lb × 5 Set 3: 237.5 lb × 5 Set 4: 237.5 lb × 5 Set 5: 237.5 lb × 5 Incline Bench Press Set 1: 220 lb × 10 Shoulder Press (3x8) Set 1: 136.5 lb × 8 Set 2: 136.5 lb × 7 [Failure] Set 3: 136.5 lb × 7 [Failure] Set 4: 136.5 lb ×…

F - Deadlift Tuesday, October 10, 2017 at 5:17 PM Squat Set 1: 245 lb × 5 Set 2: 245 lb × 5 Set 3: 245 lb × 5 Deadlift Set 1: 400 lb × 1 Set 2: 400 lb × 1 Set 3: 400 lb × 1 Set 4: 400 lb × 1 Set 5: 400 lb × 1 Bent Over Row Set 1: 207.5 lb × 10 Set 2: 207.5 lb × 10 Set 3: 207.5 lb × 10 Chin Up Set 1: 75 reps Notes: 25 sets…

RDLs and Straight/Stiff legged deadlifts are different movements. I just wanted to clear up any confusion.

Th - Press Monday, October 9, 2017 at 5:46 PM Shoulder Press (Singles) Set 1: 186.5 lb × 1 Set 2: 186.5 lb × 1 Set 3: 186.5 lb × 1 Set 4: 186.5 lb × 1 Set 5: 186.5 lb × 1 Bench Press (3-5RM) Set 1: 257.5 lb × 3 Tricep Dip Set 1: BW (+60 lb) × 15 Set 2: BW (+60 lb) × 15 Set 3: BW (+60 lb) × 13 [Failure] Set 4: BW (+60 lb) ×…

Squat to proper depth (hip joint below knee joint). Add deadlifts.

T - Clean Saturday, October 7, 2017 at 1:26 PM Squat Set 1: 240 lb × 5 Set 2: 240 lb × 5 Set 3: 240 lb × 5 Power Clean Set 1: 177.5 lb × 3 Set 2: 177.5 lb × 3 Set 3: 177.5 lb × 3 Set 4: 177.5 lb × 3 Set 5: 177.5 lb × 3 Chin Up Set 1: 50 reps Notes: 25 sets x 2 reps

M - Press Friday, October 6, 2017 at 5:44 PM Shoulder Press (5x5) Set 1: 161.5 lb × 5 Set 2: 161.5 lb × 5 Set 3: 161.5 lb × 5 Set 4: 161.5 lb × 5 Set 5: 161.5 lb × 5 Bench Press (Paused) Set 1: 195 lb × 8 Set 2: 195 lb × 8 Set 3: 195 lb × 6 [Failure] Set 4: 195 lb × 2 Tricep Extension Set 1: 112 lb × 12 Set 2: 112 lb × 10…

A routine with barbell exercises.

Yes and yes.

I’ve heard that women can gain up to a 1lb per month for the first 3-5 months then the gains start to drop off quite rapidly.

Myth. It doesn’t help much with toning.

Just follow the program until you’ve built a solid strength base on those lifts.

Clean food is food that’s not dirty, duh.

Kids can lift. If the loads are appropriate it's not an issue.

I don't think it's considered HIIT anymore if you're doing if for that long. What you're more likely doing is Interval Training. It may not seem like it's that different, but it is.

Deadlift only routine? Deficit deadlifts are almost a squat.

I just want to know how you got stung on the roof of your mouth.

Cool pose. I just attempted it and got really close (the leg in the air was around 1-2 inches lower than vertical). I don't do yoga, though.

Did you grow that butt in 4 weeks?

I think generally people will see a performance boost when they eat something prior to doing heavy resistance work. But, like stated above, YMMV.

OP, you should check out the newer book Rip put out called "The Barbell Perscription." It's for folks that are 40+ in age and makes some adjustments to the original program.