EFS Beginners Program: Week 6 ME Bench

Floor Press: 45x3, 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 185x3, 215x2. My shoulder was still sore from Monday, so I took more time to warmup and more care to lift. My goal was 215x3 but I will take 215x2 for the PR, and not get greedy.

Band Pullups: 7 sets of 6.

DB Front Raises: 12x10x5.

DB Extensions (Elbows Out): 25x10x5.

DB Hammer Curls: 30x10x5. Last 3 sets were rest paused after the 7th rep.

EFS Beginners Program: Week 6 ME Squat/DL

Snatch Grip Deadlift: 155x3, 185x3, 215x3, 245x3, 275x3. Previous PR for this lift was a 265 lbs double so this made me giddy.

16" Step Ups: 50x10x5.

GHR: 5 sets of 12 with a purple band. I was just spent and I wanted at least 10 reps a set. Call me driven. Thank God I won't be doing any GHRs for the NEXT THREE WEEKS!!!
45 degree Hyperextension: 10x10x5

Weighted Situps on a Slant Board: 15x10x5

Single Legged Calf Raises: 6 sets of 9

EFS Beginners Program: Week 6 DE Bench

DE Bench: 75x3, 95x3, 115x3, 135x3x8, 155x1, 180x1, 205x1.

Rack Lockouts (4" range of motion): 205x3, 245x3, 255x3. That last set was a grinder, maybe I should have just stayed at 245.

DB Incline Bench Press: 60x10x5.

Hammer ISO Rows: 90x10x5

Band Pushdowns (Purple): 5 sets of 12

DB Curls: 30x10x5. First two sets were ten consecutive. The others were rest paused.

EFS Beginners Program: Week 5 DE Squat/DL

Parallel Box Squat: 95x2, 115x2, 135x2, 155x2, 175x2, 195x2x10

Deadlifts: 215x1x10

Band Reverse Hyper: 6 sets of 7

DB Side Bends: 35x10x3

Slow Leg Lowers: 3 sets of 10

Single Calf Raises: Supersetted a set for every set of squats, did them all to failure.

EFS Beginners Program: Week 5 ME Bench

Floor Press: 80x3, 105x3, 130x3, 155x3, 180x3, 205x3, 215x1. A PR, and the 205 felt so sure that I thought 215x3 would be mine, too. But on the second rep, I had nothing left.

Band Pullups (Purple/MM Band): 6 sets of 6.

DB Front Raises: 12x10x4.

DB Extensions (Elbows Out): 25x10x4. Last two reps of each set were the toughest but I got them.

DB Hammer Curls: 30x10x4.

EFS Beginners Program: Week 5 ME Squat/DL

Snatch Grip Deadlift: 145x3, 175x3, 205x3, 235x3, 265x3. The first two were really strong but I had trouble locking out the third one. May have to work the abs harder, or maybe I was just beat.

16" Step Ups: 40x10x4.

GHR: 40 reps in 3 sets (10, 9, 6, 6, 6, 3 reps): I felt weak in this today. The snatch grip deadlifts pretty much take a chunk out of me. Next time I do the 40 reps, I might use a monster mini and just do 4 sets of 10 and gradually build myself back up again.

45 degree Hyperextension: 10x10x4

Weighted Situps on a Slant Board: 15x10x4

2-Legged Calf Lifts: BWTx13x6

EFS Beginner Program: Week 5 DE Bench

DE Bench: 75x3, 95x3, 115x3, 135x3x8.

Rack Lockouts (4" range of motion): 175x3, 205x3, 235x3. The 235 was so surprisingly easy, that I should have gone for a fourth set but the programs only calls for 3 sets of 3. Fine. Next week, 245 will be my second attempt, and I'll let that decided what my third attempt will be.

DB Incline Bench Press: 60x10x4.

Hammer ISO Rows: 90x10x4

Band Pushdowns (Purple): 4 sets of 12

DB Curls: 30x10x4. Only the first set was ten consecutive. The others were rest paused.

EFS Beginners Program: Week 4 DE Squat/DL

Parallel Box Squat: 95x2, 115x2, 135x2, 155x2, 175x2x10, 205x1, 235x1, 265x1, 295x1.

Deadlifts: 200x1x10, 255x1, 315x1. I did the wrong workout last week. It was supposed to follow up the speed sets with 1 rep at 70% 1RM and another rep at 85% 1RM. Instead, I just did the speed sets. So I made it up this week for the squat and deadlift. And then some.

Band Reverse Hyper: 30 reps in 5 sets (7, 7, 7, 5, 4 reps)

DB Side Bends: 30x10x3

Slow Leg Lowers: 3 sets of 10

Single Calf Raises: 6 sets of 8

EFS Beginners Program: Week 4 ME Bench

Floor Press: 45x3, 70x3, 95x3, 120x3, 145x3, 170x3, 195x3. This movement actually turned out better than I planned - - - I was betting on a 185 triple. I had more stability at the bottom position than I thought I would, and more power.

Band Pullups (Purple/MM Band): 5 sets of 6.

DB Front Raises: 8x10, 10x10, 12x10, 15x6.

DB Extensions (Elbows Out): 20x10x3. The first set was done two arms at a time but I switched to one arm at a time, using the other arm to keep the movement arm stable. That was better for me.

DB Hammer Curls: 30x10x3.

EFS Beginners Program: Week 4 ME Squat/DL

Snatch Grip Deadlift: 135x3, 165x3, 195x3, 225x3, 255x3. The program calls for a deficit deadlift (off of 3" blocks or equivalent in plates.) to a 3RM. I chose this lift for various reasons besides wanting a PR in it. I don't have blocks, and the plates kept shifting as I lifted. The 255 triple was demanding and the last rep was tough to lock out.

16" Step Ups: 20x10, 30x10, 40x10.

GHR: 30 reps in 3 sets (13, 9, 8 reps): The first set really took a proper chunk out of me. Maybe it just wasn't my day, or the deadlifts weakened me.

Back Raises: 3 sets of 5 with a 3 second hold each rep. Not stellar, part of the blame goes to not finding a comfortable position on the GHR to do these.

Weighted Situps on a Slant Board: 15x10x3.

2-Legged Calf Lifts: 5 sets of 14. Just bodyweight. My single leg calf raises were stalled, so I thought these might help.

EFS Beginners Program: Week 4 DE Bench

DE Bench: 75x3, 95x3, 115x3, 135x3x8. Better than last week.

Rack Lockouts (4" range of motion): 135x3, 165x3, 195x3, 225x3. Ok, I was just one set overzealous:)

DB Incline Bench Press: 60x10x3.

Hammer ISO Rows: 75x10, 85x10, 95x10

Band Pushdowns (Purple): 4 sets of 12

DB Curls: 25x10x4

EFS Beginners Program: Week 3 DE Squat/DL

Parallel Box Squat: 135x2, 165x2, 195x2, 205x2x10.

Speed Deadlifts: 235x1x10.

Reverse Hyper: 40 reps in 6 sets (sets of 8,7,7,6,6,6 reps).

Side Bends w/Dumbbells: 30x10x3

Lying Leg Raises: BWTx10x4

Single Leg Calf Raises: 6 sets of 8

EFS Beginners Program: Week 3 ME Bench

First block of the EFS program is almost done, and not a moment too soon. I hit all my goals, so I'm obviously happy. Considering that I've worked out with more volume than this, I was starting to feel worn down a bit this week. Time to change movements, or I need to eat better. CNS wise, this whacked me more than the volume stuff.

2-Board Bench Press: 65x5, 90x5, 115x5, 140x5, 165x5, 190x5, 215x5. Done with pinkies on the rings. I had to dig in for the last two reps but it was all good.

Pullups (Purple Band/Monster Mini): 7 sets of 5

3-Way Shoulder Raises: 8x20x3.

Dumbbell Triceps Extensions: 25x8x5. Since 10 reps was too easy last week, I upped the weight and tried for 10. Just a bit short. The book recommends 5 sets of 10. I think next time, I'll just stick to the prescription and not try to set too many records.

Reverse Curls: 45x10x5.

EFS Beginners Program: Week 3 ME Squat/DL

Close Stance 12" SSB Box Squat: 105x5, 135x5, 165x5, 195x5, 230x5. I owned my first week's max of 225, plus 5, for 5 reps. Deadlifts next three weeks!!!

Glute Ham Raises: 4 sets to failure (sets of 12, 11, 10, 9 reps)

DB Lunges: 35x10x3

45 degree Back Raises: BWTx15x3

Weighted Situps on a Slant Board: 10x10x3.

Single Leg Calf Raises: 6 sets of 8

EFS Beginners Program: Week 3 DE Bench

Lunchtime:
LifeFitness Treadmill, 1.0 degree incline: 7 Intervals of 3.8 MPH walking (1 minute) and 5.5 MPH running (1 minute). Am running a different program, will be running distances and gradually increasing speed and distance. Right now, I'm starting to build up, in 8 weeks I will start running 2 miles straight at this speed. Left feeling like I got a workout but not like I was going to die.

Evening:
Dynamic Bench Press: 135x3x8, 150x2, 170x1. 8 sets of 3 done at 60% 1RM of 215 lbs, plus a set of 2 reps done at 70% 1RM and a set of 1 rep at 80%. I jumped the gun by about a week and did 5 pounds more for my dynamic work and was rewarded with reps that were just as fast. My lockout is getting better, too: I noticed that at 170.

4-Board Press: 175x3, 200x3, 225x3. Done with pinkies on the rings.

DB Bench Press: 55x10x5.

DB Rows (Elbows In): 55x10x5. I noticed over breakfast that I had to do an extra set of this and DB benches, so I didn't increase the weight. Just as well, because 5 sets killed me. Partly, too, because it was 78 degrees outside and even hotter in the garage.

Superset:
Band Triceps Pushdowns: 4 sets of 12. Choked the loop a bit for more resistance.
Preacher Curls: 60x8, 60x7, 60x6, 60x5. I noticed at the end I did 5 lbs more than I really should have. Stupid me.

EFS Beginners Program: Week 2 DE Squat/DL

Parallel Box Squat: 115x2, 135x2, 155x2, 190x2x10.

Speed Deadlifts: 220x1x10.

Reverse Hyper: 40 reps in 6 sets (sets of 8,7,7,6,6,6 reps).

Side Bends w/Dumbbells: 30x10x3

Lying Leg Raises: BWTx10x4

Single Leg Calf Raises: 6 sets of 8

EFS Beginners Program: Week 2 ME Bench

2-Board Bench Press: 55x5, 80x5, 105x5, 130x5, 155x5, 180x5, 205x5. Done with pinkies on the ring, read the book this time and got it right. About the only time it seems I'm to use my regular grip is during DE Bench days.

Pullups (Purple Band/Monster Mini): 6 sets of 5

3-Way Shoulder Raises: 5x20x3.

Dumbbell Triceps Extensions: 20x10x4

Reverse Curls: 45x9x4. Since 40 lbs was so easy last week, I'm upping the weight. When I could do 4 sets of 10 with this, I will move it on up.

Elite FTS Beginners Program: Week 2 ME Squat/DL

Close Stance 12" SSB Box Squat: 95x5, 120x5, 145x5, 170x5, 195x5, 215x5. 15 lbs PR over last week. F*** yeah!!! Next week I plan to own my first week's max of 225 for 5 reps.

Glute Ham Raises: BWT for 40 reps (sets of 11, 10, 9, 10 reps)

DB Lunges: 35x10x3

45 degree Back Raises: BWTx15x3

Weighted Situps on a Slant Board: 10x10x3.

Single Leg Calf Raises: 6 sets of 8