Week 4 Day 1+2

Day 1 - Tuesday - SQ/BP

Squat - hb/beltless
20(44lbs)x10x5
60(132lbs)x5
90(198lbs)x5
125(275lbs)x3
145(319lbs)x3
160(352lbs)x3
175(385lbs)x1
190(418lbs)x1 - lb
205(452lbs)x1
hb pause
145(319lbs)x3
125(275lbs)x5
100(220lbs)x5

Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x3
105(232lbs)x3
120(264lbs)x2
120(264lbs)x3
120(264lbs)x5
135(297lbs)x1
145(319lbs)x1 - fastest I`ve ever pressed this, had to work up
160(352lbs)x1
165(364lbs)x1 - PR! felt like I could have done a double, but it would have been all out

Incline Bench - close grip
60(132lbs)x4
75(164lbs)x4
90(198lbs)x4
105(232lbs)x4
85(187lbs)x10

Pulldowns - ng
180x10x4

Day 2 - Wednesday - PP

Push Press
40(88lbs)x5
55(121lbs)x5
70(154lbs)x3
85(187lbs)x3
100(220lbs)x3 - PR
112(247lbs)x1
125(275lbs)x1 - PR
125(275lbs)x2 - PR
100(220lbs)x3x8 in 5 minutes

Seated DB Press
35x15
45x15x2

Rear Delt Raise
20x15x4

Power Clean
50(110lbs)x3+1 jerk
70(154lbs)x2+1
80(176lbs)x2+1
90(198lbs)x2+1
100(220lbs)x1+jerk
110(242lbs)x1+2 jerk

Week 3 Day 5 - SQ/BP

Squat
static stretches in bottom with empty barx60 secondsx2
40(88lbs)x5
50(110lbs)x5
65(137lbs)x5
72(159lbs)x5
80(176lbs)x5
100(220lbs)x5

Leg Press - w/squat stance/slow negative
1x20
2x20
3x20

Floor Press - close grip
60(132lbs)x5x2
75(165lbs)x5
90(198lbs)x3
110(242lbs)x3x4

Elbows out ext
30x10
40x10
45x10
50x10

tri set of:
DB ext
Rolling DB ext
NG DB Press
25x8x3

Incline DB Curls
12x3

Preacher Curls
15x3

Back was tight still coming in, did a few sets of 5 and felt much looser afterwards, I'll keep doing light 5's until I'm feeling better, increasing the weight each day

Week 3 Day 4 - SQ/PP

Squat - hb/beltless
60(132lbs)5
100(220lbs)x4
145(319lbs)x2
175(385lbs)x1
190(418lbs)x1
205(452lbs)x1 - low bar
225(496lbs)x1 - belt
145(319lbs)x2 - high bar/beltless
165(364lbs)x2
180(396lbs)x2
195(429lbs)x2 - PR

Push Press
60(132lbs)x3
75(165lbs)x3
85(187lbs)x2
100(220lbs)x2
115(253lbs)x2
130(286lbs)x1 - PR!

Z Press (strict overhead press sitting on floor)
50(110lbs)x10x3

Side Raise - seated
20x12
25x12x2

Face Pulls
60x12x3

Back Ext - 45 degree
15x3

Done later while coaching Jenn

Hammer curls
8-12x5

Zottman curl
10-12x3

Cable curl - slow neg
10x3

Week 3 Day 3 - DL/SQ

Deadlift - sumo/beltless
70(154lbs)x5
110(242lbs)x4
140(308lbs)x3
190(418lbs)x2x3
200(441lbs)x2
210(462lbs)x2x2
220(484lbs)x2
240(528lbs)x2
210(462lbs)x2

Squat - hb/beltless
60(132lbs)x5
100(220lbs)x3
130(286lbs)x2
150(330lbs)x1
170(374lbs)x1

Power Shrug
60(132lbs)x5
100(220lbs)x5
145(319lbs)x5
165(364lbs)x5x2

Seated Row
120x10
140x10
160x10
180x10

First day over 200kg in awhile on deads, no pain either! took my stance in a little, and hips a little lower, more upright posture seems to take the stress off of the lower back, not really looking to push my deadlift right now, just work the volume and stay healthy

Week 3 Day 2 - SQ/BP

Squat - hb/beltless
20(44lbs)x10
60(132lbs)x5
100(220lbs)x3
130(286lbs)x2
150(330lbs)x1
160(352lbs)x1
170(374lbs)x1
177.5(389lbs)x1
145(319lbs)x3x3

Bench Press - comp grip/paused
60(132lbs)x5
75(165lbs)x4
90(198lbs)x3
102.5(225lbs)x3
115(254lbs)x3x5
102.5(225lbs)x10

Incline DB Press - elbows in
40x10
60x10
75x10
60x10
(these hurt the shoulder a lot)

Pull ups - neutral grip
10x5

Rear Delt Raise
20x12x3

Week 3 Day 1 - SQ

Squat
high bar/beltless
60(132lbs)x5
100(220lbs)x4
145(319lbs)x2
175(385lbs)x1
low bar
190(418lbs)x1
205(452lbs)x1
225(495lbs)x1
200(440lbs)x3
185(407lbs)x3x2
high bar
145(319lbs)x2
160(352lbs)x2
170(374lbs)x2

Goodmornings
60(132lbs)x5x3

Powercleans
50(110lbs)x2+1
70(154lbs)x2+1x2
80(176lbs)x2+1x2
70(154lbs)x2+1x2


Good squats today, back felt great today

Week 2 Day 6 - FSQ/CGBP

Front Squat
60(132lbs)x3x3
90(198lbs)x3
105(232lbs)x2
125(275lbs)x1x3
(SI was acting up again, second time this week on fronts..)

Floor Press - close grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x5x3

superset of:
Elbows out Ext
30x10
35x10
40x10
45x10x2
Incline DB Curl
25x12x5

Week 2 Day 5 - SQ

Squat - hb/no belt unless otherwise noted
20(44lbs)x10x2
60(132lbs)x5
100(220lbs)x4
130(286lbs)x2
150(330lbs)x1
170(374lbs)x1
185(407lbs)x1 - lb+belt
200(441lbs)x1
210(462lbs)x1
145(319lbs)x3x3 - hb/beltless
145(319lbs)x6

45 Degree Back Ext
15x3

Decided to put my belt on loose for the top sets today since my low back was hurting yesterday, just incase...they all felt good today

Week 2 Day 4 - DL/FSQ

Deadlift - conv
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
170(374lbs)x3
190(418lbs)x2x4

Front Squat
60(132lbs)x3x8
100(220lbs)x1x3
125(275lbs)x1

Rows
12x4

Pulldowns
12x4

The conventional deadlifts didn't feel nice on the SI, went into front squats feeling very tight so I just called it a day after 125 for safety sake

Week 2 Day 3 - SQ

Squat
20(44lbs)x10x2
60(132lbs)x5
100(220lbs)x3
130(286lbs)x2
160(352lbs)x1
185(407lbs)x1
200(441lbs)x1
125(275lbs)x3 - hb
145(319lbs)x3x2 - hb
160(352lbs)x2 - hb

Clean Pulls - to chest height
20(44lbs)xa bunchxa bunch
60(132lbs)x3x2
90(198lbs)x3
110(242lbs)x3
130(286lbs)x3
140(308lbs)x3 - hmmm

Week 2 Day 2 - FSQ/BP

Front Squat
20(44lbs)x10
60(132lbs)x5
90(198lbs)x3
110(242lbs)x2
130(286lbs)x2
145(319lbs)x1
160(352lbs)x1
180(396lbs)x1
100(220lbs)x3
115(258lbs)x3x2
100(220lbs)x3 - 3ct pause

Bench Press - med grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x3
107.5(237lbs)x3x8

Incline Press - close grip
50(110lbs)x10
60(132lbs)x10
70(154lbs)x10
80(176lbs)x10

Flyes - machine
12x4

Great day, felt very loose coming into the session. Front squat felt great, probably had 190 in my today. 180 had good speed but started to lose upper back tightness, so called that my "technical max" for the day and did my volume sets

Week 2 Day 1 - SQ

Squat - beltless
20(44lbs)x10x3
60(132lbs)x5x2
100(220lbs)x2
145(319lbs)x1
165(365lbs)x1
185(407lbs)x1
200(441lbs)x1
high bar
100(220lbs)x2
125(275lbs)x2
145(319lbs)x2
160(352lbs)x2
170(374lbs)x2
100(220lbs)x5

Goodmornings
50(110lbs)x10x3

First week pushing it a little more on the daily squats. 200 beltless felt good, good speed, hips shot up a bit at first, but that happened last week with 145, 165, 185 the first time I did those too

Week 1 Day 5 - SQ

Front Squat
20(44lbs)x10x2
60(132lbs)x5
85(187lbs)x3
100(220lbs)x2
120(264lbs)x1x2
140(308lbs)x1
100(220lbs)x2x2 - paused

Mobility + foam rolling
20 minutes

Week 1 Day 4 - SQ/DL

Squat
20(44lbs)x10x2
60(132lbs)x5
100(220lbs)x5
145(319lbs)x2x2
165(364lbs)x1
175(385lbs)x1
100(220lbs)x3

Deadlift  - beltless
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
200(441lbs)x3x6

Stiff Legs
120(264lbs)x5
140(308lbs)x5x2

Seated Row
100x12
140x12
180x12
200x12x2

bw 88.4kg

Felt really good today, been feeling better everyday I've been squatting so far, hope that holds up

Week 1 Day 3 - SQ

Front Squat
20(44lbs)x10x2
50(110lbs)x3
70(154lbs)x3
85(187lbs)x2
100(220lbs)x2
115(254lbs)x2x2
125(275lbs)x1
100(220lbs)x3 - paused
60(132lbs)x3 - paused

Cardio
Treadmill walking
20 minutes 3.5 incline, 3.5 speed

Squat everyday?.. Ok!

Starting Willie's squat everyday program, expecting to run it 4-6 weeks, but we shall see how it goes. I'm starting week one with light weights just to get used to squatting daily, next week I'll get into the actual program

Week 1 Day 1 (Monday) - SQ

Squat
20(44lbs)x20
60(132lbs)x5
100(220lbs)x3x2
125(275lbs)x3x2
145(319lbs)x2
100(220lbs)x10

Leg Press (plates per sidexreps)
2x10
4x10
6x10
7x10 drop set of 4x20

Lunge
20(44lbs)x12x3

Abs - hanging leg raise
10x3

Week 1 Day 2 (Tuesday) - SQ/BP

Squat
20(44lbs)x20
60(132lbs)x5
100(220lbs)x5
145(319lbs)x2x3
165(365lbs)x1
100(220lbs)x10

Bench Press - long pauses
60(132lbs)x5
85(187lbs)x5
102(225lbs)x3x8

Incline DB Press - high incline
40x10
55x10
70x10
85x10
55x10 - long pauses

Flyes
25x10x3

Side Raises
30x10x3
Face Pulls
35(77lbs)x15x3

Good start