Official NCG Weightlifting Brah Post

[Diode]

Here's my Wendler 1RM week.. Maintenance week starts next, always so hard to not lift heavy :(

I had arthroscopic surgery on my shoulder in December of 2010. Long road to even get back to here. Can no longer do dips, hence the pullovers. Anything here that isn't an oly lift is maintenance work:

Shoulders:

Standing Barbell Shoulder Press
Set 1 : 70x5
Set 2 : 90x5
Set 3 : 105x3
Set 4 : 135x5
Set 5 : 150x3
Set 6 : 165x2 <-- Wendler 1RM
Set 7 : 175x1 <-- Joker 1RM
Set 8 : 135x6 <-- AMRAP
|
Straight Arm Dumbbell Pullover
Set 1 : 35x15
Set 2 : 35x15
Set 3 : 35x15
Set 4 : 35x15
Set 5 : 35x15
|
Chin Up (no kipping for you xfit nerds - dead hang only)
Set 1 : 0x10
Set 2 : 0x10
Set 3 : 0x10
Set 4 : 0x10
Set 5 : 0x10

Back:

Barbell Deadlift 412.5 Set 1 : 160x5
Set 2 : 200x5
Set 3 : 240x3
Set 4 : 300x5
Set 5 : 340x3
Set 6 : 375x3
Set 7 : 410x1
Set 8 : 300x8
|
Barbell Good Morning (straight legged, bending at waist - if you don't have proper form, do not do GMs, you will wreck your back)
Set 1 : 80x12
Set 2 : 80x12
Set 3 : 80x12
Set 4 : 80x12
Set 5 : 80x12
|
Hanging Leg Raise
Set 1 : 15 Laps/Reps
Set 2 : 15 Laps/Reps
Set 3 : 15 Laps/Reps
Set 4 : 15 Laps/Reps
Set 5 : 15 Laps/Reps

Chest:

Barbell Bench Press 324.5 Set 1 : 125x5
Set 2 : 160x5
Set 3 : 190x3
Set 4 : 235x5
Set 5 : 265x3
Set 6 : 295x3
Set 7 : 320x1
Set 8 : 235x8
|
Dumbbell Bench Press
Set 1 : 65x15
Set 2 : 65x15
Set 3 : 65x15
Set 4 : 65x15
Set 5 : 65x15
|
One Arm Dumbbell Row
Set 1 : 75x10
Set 2 : 75x10
Set 3 : 75x10
Set 4 : 75x10
Set 5 : 75x10

Legs:

Barbell Squat
Set 1 : 135x5
Set 2 : 170x5
Set 3 : 205x3
Set 4 : 255x5
Set 5 : 290x3
Set 6 : 320x3
Set 7 : 340x2
Set 8 : 255x8
|
Lying Leg Curls
Set 1 : 120x10
Set 2 : 120x10
Set 3 : 120x10
Set 4 : 120x10
Set 5 : 120x10
|
Leg Press
Set 1 : 225x15
Set 2 : 225x15
Set 3 : 225x15
Set 4 : 225x15
Set 5 : 225x15
|
Seated Calf Raise (slow and proper, heavy weight is useless in making calves grow, fellow white guys)
Set 1 : 135x12
Set 2 : 135x12
Set 3 : 135x12
Set 4 : 135x12
Set 5 : 135x12