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WhoDeyDave82 · 02-12-2009, 09:26 AM

Finished phase 2 a little while back and am now posting my results!
All DB moves list the weight of the DBs used (for instance 80=2 80 pound DBs)

Phase 1 week 4

Bench 245x3, 250x3, 250x3
Incline DB press 70x10,10
Seated Row 160x10,10, 180x10
Prone Trap Raise 3x12x10
ER 3x12x10
Side Bridge

Box Squat 300x3,3,3
DL 260x2,2,2
DB Lunge 70x8,8
Reverse Crunch/Prone Bridge as prescribed

One arm db push press 80x6,6,6
Close Grip Chin 50x5, 45x5, 5 (struggled here)
Push up 3x8
One arm DB Row 85x7,7,7
Kneeling Cable ER 3x12x20
Side Bridge

Front Squat 235x6, 5, 225x6
Rack Pull 365x6,6
Split Squat 75x6,6
Pull through 80x10,10
Reverse Crunch

After completeing phase 1 I took 1 week off to go ski in vermont.
Got back and was set to start phase 2 but had a horrible cold and then GI bug--had to take another 3-4 days off. So 1.5 weeks between end of phase 1 adn beginning phase 2. Very frustrating.

Phase 2

Workout 1
Front Squat (clusters) 240 (4x2) 240 (4x2--failed on last rep), 235 (4x2) failed on last rep (3x2) failed way short of last rep, 225 (4x2)
----this was extremely intense--
DB Step UP 45x8, 50x8, 55x8
Bar Rollout 110x3x10
Neutral GH raise 3x8
Single leg squat (no box--pistol squat) 10lbx10, 5lbx10

Workout 2
Incline BB Bench 185 (4x2) failed last rep--too much weight, 175 (4x2) x2, 165 (4x2) x 2 (this was very difficult to find right weight selection)
Pull Up 25lb (4x2) x 5
DB Bench 80x6, 70x8, 75x8
head supported row 55x8, 65x8, 8
Cable Back hand 35x12, 45x12, 50x12
Zottman Curl 25x10, 30x10, 10

Workout 3
Broad Jump 5x5
DL off plates315x5, 325x5, 335x5, 355x5, 365x5
DB Reverse Lunge 70x6, 75x6, 80x6
Pallof press 70x10, 80x10,10

Workout 4
Speed Bench 105x10x3
Close Grip 205x5, 215x5, 205x5,5
Chest Supported Row 135x5, 115x5, 125x5, 120x5
Inverted Row 25x10, BWx10,10 (focusing on form)
Scap Push up 3x15

Week 2
Workout 1
Front Squat (clusters) 245 (5x1) 255 (4x1), 245 (5x1) (5x1) (5x1) failed on last rep of last set---
----this was extremely intense--I still cant get over how they make my legs feel
DB Step UP 65x6,6,6
Bar Rollout 110x2x10
Neutral GH raise 2x8
Single leg squat (no box--pistol squat) 10lbx10, 5lbx10

Workout 2
Incline BB Bench 185 (5x1) 175 (5x1) x4
Pull Up 25lb (5x2), 20 (5x2), (5x2), (5x2), (5x2)
DB Bench 80x6, 85x6,6
head supported row 70x6, 80x6,6
Cable Back hand 50x12, 60x12, 60x12
Zottman Curl 30x10, 10

Workout 3
Broad Jump 5x4
DL off plates 345x5, 355x5, 355x5, 365x5
DB Reverse Lunge 80x6,6,6
Pallof press 80x10, 80x10,10

Workout 4
Speed Bench 120x8x3; 250x3, 245x3
Close Grip 215x5, 210x5,5
Chest Supported Row 125x5 x3
Inverted Row 25x10, 10x10
Scap Push up 3x15

Week 3
Workout 1
Front Squat (clusters) 265 (4x1-failed on last rep), 255 (4x1)x3, 245 (4x1)x2
DB Step UP 65x8,8, 60x8,8
Bar Rollout 100x3x10
Neutral GH raise 3x8
Single leg squat (no box--pistol squat) 5lbx10,10

Workout 2
Incline BB Bench 185 (4x1) x 4, 175 (4x1)x2
Pull Up 35lb (4x2), 30 (4x2), 25 (4x2), 25 (4x2), 20 (4x2) (4x2)
DB Bench 80x8, 85x8, 80x8
head supported row 70x8,8,8
Cable Back hand 60x12,12,12
Zottman Curl 35x10, 30x10, 10

Workout 3
Broad Jump 6x5
DL off plates 345x5, 355x5, 365x5, 375x5, 365x5
DB Reverse Lunge 90x6, 85x6,6,6
Pallof press 80x10, 70x10,10

Workout 4
Speed Bench 135x10x3
Close Grip 215x5, 220x5,4 215x5, 210x4 (failed on last rep)
Chest Supported Row 135x5, 130x5, 125x5, 5,5
Inverted Row 25x10, 10x10,10 (focusing on form)
Scap Push up 3x15

Week 4
Workout 1
DB Step UP 70x6,6
Bar Rollout 100x2x10
Neutral GH raise 2x8
Single leg squat (no box--pistol squat) 12lbx10, 10

Workout 2
Pull Up 25lb x5,5, 20x5
DB Bench 90x6,6
head supported row 80x6,6
Cable Back hand 60x12,12,12
Zottman Curl 35x10, 30x10

Workout 3
DL off plates 385x4, 375x5
DB Reverse Lunge 90x6,6,6
Pallof press 80x10,10,10

Workout 4
Speed Bench 145x3,3,3,3,3; retest of 1rm = 225, 250, 265, 275, 285failed
Close Grip 215x5, 210x5
Chest Supported Row 120x5, 125x5
Inverted Row 25x10, 10x10, BWx10 (focusing on form)
Scap Push up 3x15

This phase was very difficult...clusters were interesting---I couldnt move as much weight as I thought I would be able to, especially on Bench since I tested my 5rm before the phase and it was about 175, but I couldnt handle that for 4x2.

02-12-2009, 09:26 AM	#2 (permalink)
WhoDeyDave82 Member Join Date: Aug 2007 Location: Chicago Posts: 35	Phase 2 workouts Finished phase 2 a little while back and am now posting my results! All DB moves list the weight of the DBs used (for instance 80=2 80 pound DBs) Phase 1 week 4 Bench 245x3, 250x3, 250x3 Incline DB press 70x10,10 Seated Row 160x10,10, 180x10 Prone Trap Raise 3x12x10 ER 3x12x10 Side Bridge Box Squat 300x3,3,3 DL 260x2,2,2 DB Lunge 70x8,8 Reverse Crunch/Prone Bridge as prescribed One arm db push press 80x6,6,6 Close Grip Chin 50x5, 45x5, 5 (struggled here) Push up 3x8 One arm DB Row 85x7,7,7 Kneeling Cable ER 3x12x20 Side Bridge Front Squat 235x6, 5, 225x6 Rack Pull 365x6,6 Split Squat 75x6,6 Pull through 80x10,10 Reverse Crunch After completeing phase 1 I took 1 week off to go ski in vermont. Got back and was set to start phase 2 but had a horrible cold and then GI bug--had to take another 3-4 days off. So 1.5 weeks between end of phase 1 adn beginning phase 2. Very frustrating. Phase 2 Workout 1 Front Squat (clusters) 240 (4x2) 240 (4x2--failed on last rep), 235 (4x2) failed on last rep (3x2) failed way short of last rep, 225 (4x2) ----this was extremely intense-- DB Step UP 45x8, 50x8, 55x8 Bar Rollout 110x3x10 Neutral GH raise 3x8 Single leg squat (no box--pistol squat) 10lbx10, 5lbx10 Workout 2 Incline BB Bench 185 (4x2) failed last rep--too much weight, 175 (4x2) x2, 165 (4x2) x 2 (this was very difficult to find right weight selection) Pull Up 25lb (4x2) x 5 DB Bench 80x6, 70x8, 75x8 head supported row 55x8, 65x8, 8 Cable Back hand 35x12, 45x12, 50x12 Zottman Curl 25x10, 30x10, 10 Workout 3 Broad Jump 5x5 DL off plates315x5, 325x5, 335x5, 355x5, 365x5 DB Reverse Lunge 70x6, 75x6, 80x6 Pallof press 70x10, 80x10,10 Workout 4 Speed Bench 105x10x3 Close Grip 205x5, 215x5, 205x5,5 Chest Supported Row 135x5, 115x5, 125x5, 120x5 Inverted Row 25x10, BWx10,10 (focusing on form) Scap Push up 3x15 Week 2 Workout 1 Front Squat (clusters) 245 (5x1) 255 (4x1), 245 (5x1) (5x1) (5x1) failed on last rep of last set--- ----this was extremely intense--I still cant get over how they make my legs feel DB Step UP 65x6,6,6 Bar Rollout 110x2x10 Neutral GH raise 2x8 Single leg squat (no box--pistol squat) 10lbx10, 5lbx10 Workout 2 Incline BB Bench 185 (5x1) 175 (5x1) x4 Pull Up 25lb (5x2), 20 (5x2), (5x2), (5x2), (5x2) DB Bench 80x6, 85x6,6 head supported row 70x6, 80x6,6 Cable Back hand 50x12, 60x12, 60x12 Zottman Curl 30x10, 10 Workout 3 Broad Jump 5x4 DL off plates 345x5, 355x5, 355x5, 365x5 DB Reverse Lunge 80x6,6,6 Pallof press 80x10, 80x10,10 Workout 4 Speed Bench 120x8x3; 250x3, 245x3 Close Grip 215x5, 210x5,5 Chest Supported Row 125x5 x3 Inverted Row 25x10, 10x10 Scap Push up 3x15 Week 3 Workout 1 Front Squat (clusters) 265 (4x1-failed on last rep), 255 (4x1)x3, 245 (4x1)x2 DB Step UP 65x8,8, 60x8,8 Bar Rollout 100x3x10 Neutral GH raise 3x8 Single leg squat (no box--pistol squat) 5lbx10,10 Workout 2 Incline BB Bench 185 (4x1) x 4, 175 (4x1)x2 Pull Up 35lb (4x2), 30 (4x2), 25 (4x2), 25 (4x2), 20 (4x2) (4x2) DB Bench 80x8, 85x8, 80x8 head supported row 70x8,8,8 Cable Back hand 60x12,12,12 Zottman Curl 35x10, 30x10, 10 Workout 3 Broad Jump 6x5 DL off plates 345x5, 355x5, 365x5, 375x5, 365x5 DB Reverse Lunge 90x6, 85x6,6,6 Pallof press 80x10, 70x10,10 Workout 4 Speed Bench 135x10x3 Close Grip 215x5, 220x5,4 215x5, 210x4 (failed on last rep) Chest Supported Row 135x5, 130x5, 125x5, 5,5 Inverted Row 25x10, 10x10,10 (focusing on form) Scap Push up 3x15 Week 4 Workout 1 DB Step UP 70x6,6 Bar Rollout 100x2x10 Neutral GH raise 2x8 Single leg squat (no box--pistol squat) 12lbx10, 10 Workout 2 Pull Up 25lb x5,5, 20x5 DB Bench 90x6,6 head supported row 80x6,6 Cable Back hand 60x12,12,12 Zottman Curl 35x10, 30x10 Workout 3 DL off plates 385x4, 375x5 DB Reverse Lunge 90x6,6,6 Pallof press 80x10,10,10 Workout 4 Speed Bench 145x3,3,3,3,3; retest of 1rm = 225, 250, 265, 275, 285failed Close Grip 215x5, 210x5 Chest Supported Row 120x5, 125x5 Inverted Row 25x10, 10x10, BWx10 (focusing on form) Scap Push up 3x15 This phase was very difficult...clusters were interesting---I couldnt move as much weight as I thought I would be able to, especially on Bench since I tested my 5rm before the phase and it was about 175, but I couldnt handle that for 4x2.