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@fromstrongtostronger
CURRENT PROGRAM
I'm currently running Greg Nuckol's Slavic Swole. You do squat and press daily mins (most weight you can hit on any given day) every day. You then do more sets/reps of squat/press based on what day it is. You also do accessories based on what day it is. There are two push days (chest focus and shoulder focus), two pull days (back thickness and back width), and two leg days (quad focus and posterior chain focus).
4/12/2023
Squat Daily Max: 390 lbs
OHP Daily Min: 135 lbs
Rack Pulls: 3-3-4-4 with 365 lbs
Barbell Rows: 12-10-10-10 with 95 lbs
Barbell Curls: 10-7-6-6 with 65 lbs
4/10/2023
Squat Daily Min: 365 lbs
Incline Bench Daily Max: 225 lbs + 5-5-5 with 185 lbs + 6 with 165 (AMRAP)
Dips: 11-10-12-9
Cable Crossovers: 12-12-10-10 with 20 on each side
4/7/2023
Squat Daily Max: 385 lbs
Incline Bench Min: 205 lbs
Underhand Single Arm Lat Pulldowns: 10-10 with 50 on the machine and 10-10-10 with 42.5 on the machine
Barbell Row: 12-12-12-12 with 95 lbs
Dumbbell Hammer Curls: 10-9 with 25 lbs dumbbells and 10-10 with 20s
Dumbbell Curls: 8-8-8 with 20 lbs dumbbells
Barbell Shrugs: 15-12-10 with 185 lbs
4/6/2023
Squat Daily Min: 365 lbs
Overhead Press Daily Max: 145 lbs + 10-8-8-8 with 105 lbs
Dumbbell Shoulder Press: 12-12-12-12 with 40 lbs each
Lateral Raises: 16-20-13-13 with 17.5 lbs dumbbells
Rear Delt Raises: 13-15-13 with 10 lbs on the cable
4/5/2023
Squat Daily Max: 385 + 6-6-8 with 315 + 8 with 275 lbs (AMRAP)
Bench Daily Max: 235 lbs
Hack Squat: 12-12-12-12 with 90 lbs on each side + 20 with 70 lbs on each side
Step Ups: 12 each leg-12 each leg with 25 lbs dumbbells
Seated Calf Raises: 15-18-16-18 with a plate on each side
4/4/2023
Squat Min: 365 lbs
Incline Bench Min: 205 lbs
Rack Pulls: 8-8-8 with 315 + 5-3 with 335
Pullups: 18 kettlebell 2 weighted&3 regular + 3 weighted&2 regular + 3 weighted&2 regular + 3 weighted&2 regular
Barbell Curl: 45 lbs AMRAP
Dumbbell Hammer Curl: 10 lbs each AMRAP
Barbell Shrugs: 20-20-20 with 135 lbs
4/3/2023
Squat Daily Max: 385 lbs
Bench Daily Max: 235 lbs + 7-5-5 with 200 + 10 reps with 175
Dips: 10-10-12-6 with an 18 lb kettlebell
4/1/2023
Squat Daily Max: 385 lbs + 10-8-8 with 285 lbs
Overhead Press Min: 135 lbs
Romanian Deadlifts: 12-12-12-12 with 145 lbs
Lying Leg Curls: 15 reps with 70 on the machine then 11-12-12 with 90.
Calf Raises: 15-15-16 with 110 on the machine.
Bad workout. Missed a 395 lbs squat and a 145 overhead press.
3/31/2023
Squat Daily Max: 385 lbs
Bench Daily Min: 225 lbs
Pullups: 8-8-6-5.5-6
Pullovers: 14-14-11-11 with a 45 lbs dumbbell
EZ Curl Bar Curls: 12-10-10-10 with 15 lbs on each side
DB Hammer Curls: 15 with 20 lbs dumbbells and 10-10-10 with 25 lbs dumbbells.
Feeling good. A little sore.
3/30/2023
Squat Daily Min: 365 lbs
Bench Daily Max: 235 lbs + 10-9-8 with 185 lbs
DB Shoulder Press: 9-8-9-8 with 40s
Cable Lateral Raises: 12-12-12-12-15 with 10 on the machine
Cable Rear Delt Raises: 12-12-12-12-14 with 10 on the machine
DB Overhead Tricep Extension: 8 with a 45 lbs dumbbell and 15-15-15 with a 35 lbs dumbbell
Worked on my bench lockouts with some partial reps.
3/24/2023
Today's Workout: Squat Daily Max: 385 lbs
Bench Daily Min: 225
Pullups: 6-7-7-6-4
Pullovers: 25 lbs DB 20-35 lbs DB 15-45 lbs DB 12-14
Incline Curls: 12-10-10-11 with 17.5 lbs dumbbells
Preacher Curl: 8-8 with 15 lbs on each side of the EZ-curl bar and 12-13 with 20 lbs on each side.
Pulldown: 12-10-10-10 with 100 on the machine.
3/23/2023
Today's Workout:
Squat Daily Min: 365 lbs.
Bench Daily Max: 245 lbs. Did 185 lbs for 10-10-8 after.
Dumbbell Shoulder Press: 30 lbs for 12 and 35 lbs for 10-10-10.
Cable Lateral Raises: 10 lbs on the machine for 12-12-12-12.
Cable Rear Delt Raises: 10 lbs on the machine for 12-13-12-13.
Cable Tricep Extension: 10-8-12 with 72.5 lbs on the machine.
Cable Overhead Tricep Extension: 15 reps with 25 lbs on the machine and 10-10 with 35.
Gotta get some sleep.
3/21/2023
Today's Workout:
8 200-meter runs.
Squat: 3x10 225 lbs. Had no energy.
Incline Bench Daily Min: 205 lbs.
Rack Pulls: 8-8-8-8 with 275 lbs.
Dumbbell Rows: 12-12-12 with a 65 lbs dumbbell.
Barbell Curls: 12-10-8-6 with 65 lbs.
Preacher Curls: 10-10-10-10 with 10 lbs on each side of an EZ-Curl bar.
Feeling super beat. This sucks.
3/20/2023
Today's Workout:
Squat Daily Min: 365 lbs.
Bench Daily Min: 235 lbs. Did 3x5 with 200 lbs after. Then, did 175 lbs for 11 reps (AMRAP).
Dips: 8-8-7-9 with 18 lbs kettlebell.
Machine Fly: 10-12-12 with 100 lbs on the machine.
Cable Tricep Extension: 3x8 with 72.5 lbs on the machine.
Cable Overhead Tricep Extension: 8-10-10-12 reps with 25 lbs on the machine.
Have to lift after track practice now so feeling pretty beat up.
3/18/2023
Today's Workout:
Squat Daily Min: 365 lbs. Went from 365 to 385 to 395 to 405. Tried to get 415 but failed.
Overhead Press Daily Min: 135 lbs. Went from 135 to 145 to 150.
Rack Pulls: 5x8 with 335 lbs.
Barbell Row: 4x12 with 95 lbs.
Barbell Curls: 4x8 with 65 lbs.
Dumbbell Hammer Curls: 4x8 with 20 lbs dumbbells.
Feeling okay. Tired. Have to sleep.
3/17/2023 (PR ALERT)
Today's Workout:
Max Day!
Squat: Worked up to 425 lbs. PR!
Power Snatch: Quick 3x3 with 125 lbs.
Remind me not to lift in sweatpants. Feeling good. Gonna max bench tomorrow.