Week 2 Day 1

Squats

315 X 5
315 X 5
315 X 5

Push Press

195 X 5
195 X 5
195 X 5

Deads

375 X 5

Added 10 to each exercise due to transition to 3 X 5 program. Probably not a
smart move to go higher than suggested but I love heavy weights.

I also don't list my warm ups but that goes without saying.

J.

SFC Justin Cole

208-340-1742

Week 1 Day 3

Squats

295 X 5
295 X 5
295 X 5
295 X 5
295 X 5

Bench

275 X 5
275 X 5
275 X 5
275 X 5
275 X 5

Barbell Row

195 X 5
195 X 5
195 X 5
195 X 5
195 X 5

Success again. Nice.

Time to recover.

SFC Justin Cole

208-340-1742

Day 2 Week 1

Squats

285 X 5
285 X 5
285 X 5
285 X 5
285 X 5

Shoulder Press

185 X 5
185 X 5
185 X 5
185 X 5
185 X 5

Deadlift

365 X 5

Day 2 is a success. Takes a bit of digging but doable. When I squat, I go
below parallel. Deads are tough any way you roll it but flexed lats and look
high when you start your pull.

J.

SFC Justin Cole

208-340-1742

Week 1 Mon

Starting Week 1 of 5X5 program.

Squats

275 X 5
275 X 5
275 X 5
275 X 5
275 X 5

Bench

275 X 5
275 X 5
275 X 4
275 X 3
275 X 3

Bent Over Rows

185 X 5
185 X 5
185 X 5
185 X 5
185 X 5

Missed on Bench so Friday will be 275 again.

SFC Justin Cole

208-340-1742

Week 6

Bench:

385 still

Squats:

365 to the Bucket
430 to the Bench

Deads:

425 still

Did 385 X 15 on Deads to destroy every last muscle fiber in existence.

Should be a murderous weekend.

I'll update my runs soon.

J.

SFC Justin Cole

208-340-1742

Fitness Thoughts..

I'm 15 lbs away from a 400/400/400 Olympic total. Personal best for me anyway its viewed but for my size (230lbs) not the best. I still have some technical issues with each lift I'm dialing in but very soon, it'll be a reality.

What I haven't dialed in is my nutrition. I still have a sloppy approach to calorie consumption..especially on those days that my career has me making moves happen without 10 minutes of down time in 10 hours.

I'll take it a week at a time, eating raw foods when possible, unseasoned cooked meats, beans and athletic greens. Not a diet but a shift in food consumption. I'll continue to post any changes in the workout as well as weight and food struggles (it will be a struggle).

232lbs this morning.
Rest Day

J.
Sent from my Verizon Wireless BlackBerry

Workouts

So I have skipped a few days of posts but I assure you I haven't missed the workouts. You get the idea, in regards too sets and reps, when viewing previous posts so I'll keep it simple and posts PR's and issues...

Monday I hit 385 again for bench but missed 390 so the quest for 400 is still on going..

Today was:

Deep Squats
Front Squats
Jumping Squats

As well as supplemental pull work.

Hit 355 raw to the bucket...would like 405 for 3 so I'll work towards that for spring...

Sent from my Verizon Wireless BlackBerry