Grown man reps and grown man Strength programs

2 cycles of strength + 1 rep = 21 week cycle @ 7 weeks each

GROWN MAN REPS:

B 350
CP 220
DL 365
Week 1/4: 65 75 85+ 75+ 65+
Week 2/5: 70 80 90+ 80+ 70+
Week 3/6: 75 85 95+ 85+ 75+
Week 7 deload

Use max triple/single from grown man Strength as TM for first 3 weeks.  Add 5/10 lbs to TMs for 2nd wave

Monday: row machine: 5x10 +  bench: 531 with amraps back down
DB incline bench
+ Rope upright row: 4x8-10
Arnold press
+ lat pulls: 3x10-15
DB incline curls + overhead pushdowns: 150 reps 50-10

Tuesday: deaddlift: 531 fsl
Rdl: 5x10
Leg press: 3/4/5x30
Leg raises/back extensions

Thursday:
Pullups: 5/4/3 weighted
+clean/press 531 + joker + fsl
Kirk shrugs+
Dips: 4x8-10
Front delt + side delt raise: 4x15 heavy
Hammer curl + pushdowns 150 reps 50-10 reps

Friday: squat: j&t1 2 wks 10s, 8s, 6s
Front squat: 5x10
Seated Leg curl: 3/4/5x30
Leg raises/back extensions

Wednesday Saturday Sunday: 100 facepulls, 4x20 neck flexion+extension, calves, 10 min jump rope

GROWN MAN STRENGTH:

B 350
CP 220
DL 365
SQ: 315
Week 1: 70 80 90 ME3 90+
Week 2: 65 75 85+ 75+ 65+
Week 3: 75 85 95 ME1 95+
Week 4: 67 77 87+ 77+ 67+
Repeat

Use max triple/single as gauge for TMs here & w/grownmanreps.  Add 5/10 lbs to TMs for 2nd wave

ONE REP IN THE TANK ON ALL SETS

Monday: bandpulls: 20 for each set of bench.
+paused bench: 3/5/1.  Work up to joker set for 3/1 rep, then top amrap. 5s day amraps back down
5x8@65 + row machine 5x10
(5s day)100 front raises + 100 facepulls
DB incline curls + overhead pushdowns: 100 total reps in 20-30 range

Tuesday: deadlift: 3/5/1 working up to joker, than amrap at prescribed weight. 5s day no joker. Fsl
Rdl: 3x8-10
Front squat: 3x8-10
Leg raises

Thursday:
Pullups: heavy 3,5,1s with every set
+clean/press 3/5/1.  Work up to joker set for 3/1 rep, then top amrap. 5s day amraps back down
closegrip press football bar: 5x6@70%
+ lat pulls 5x10
(5s day)Dips + BWpullups: 3x8-5
Hammer curl + pushdowns 100 reps 20-30 reps

Friday: squat: 3/5/1.  Work up to joker set for 3/1 rep, then top amrap. 5s day amraps back down
5x5@amrap weight -90
Farmers walks: 5 sets back and forth
Leg raises

Wednesday Saturday Sunday:4x20 neck flexion+extension, calves

4/21 training

Monday: paused bench: warmup to 245x3 280x3 315x8 335x3 280x9
+ Row machine: warmup to 5x"295"x10
Close grip paused bench: 4x245x7
+ Rope upright row: 4x72x10
Arnold press: 3x25x12 grabbed wrong weights and didn't realize haha
+ DC row: 3x65x12. Might switch these for lat pulls next cycle
No arms today don't have enough energy from being sick

Tuesday: warmup good girl/bad girl: 3x20 150 190 230
Strict tng deadlift: warmup to 255x3 290x3 330x8 horrible set 255x10
Rdl: 5x185x10
Leg press: warmup to 5x5platesx30
30 leg raises

Thursday: (strength program test)
Clean and press: warmup to 155x3 175x3 200x3 220x3 200x7
+ Weighted pullups: 5x70x3
Paused bench:warmup to 5x225x8 tried different grips. 
+ Neutral grip lat pulldown: 5x10
Weighted dips: 3x2platex6
+ Neutral grip pullups: 3x6 bw
100 hammer curls + Vbar pushdown 2x30 2x20

Friday: warmup good girl/bad girl: 3x20 190 210 230
Squat; warmup to 255x6 265x6 275x6.. 5x205x5paused
Trap bar farmers walk: 5x2platex1lap down back
30 leg raises
Lighter leg day because I skipped last week and my hip is still tight.

Had a pretty good week of training.  Was sick through the weekend.  Bench went okay, really want to hit 315 for more than 8 but I'll take it for now.  Heavy deadlifts still feel really bad , I think I need to find a way to stay tighter.  Clean and press went really well, I hit a PR of 220 for 3.  Also found out that Pinky's on the rings felt really good for my bench press.  This next 7 week cycle I'm going to stick with that grip for all of my benching and try to hit a good single by the end of it.  Squats felt like poop, but that's to be expected because I missed last week and still have that tight hip.  Which I think might be a pulled psoas muscle but not sure.

I also wrote a new program that's similar to the one I'm running now, but more strength focused with less volume but a higher intensity and frequency for bench and squat.

4/14 training

Monday: paused bench: warmup to 225x5 260x5 300x11 315x5 260x10
+ Row machine: 5x"295"x10
Close grip paused bench: 4x225x8
+ Rope upright row: 4x72x10
Arnold press: 3x35x12
+ DC row: 3x75x12
DB incline curls (15-35) + rope overhead extension(35-55): 50-10 reps

Tuesday: Strict tng Deadlifts: warmup to 235x5 275x5 310x12 235x12
Rdl: 5x185x10
Leg press: warmup to 4x5platex30
Leg raises: 25 reps

Thursday: clean and press: warmup to 145x5 165x5 185x11 paused200x5 paused145x12
+ Weighted pullup: warmup to 5x70x5/4
Thats it for today.  Feeling under the weather.  I'm not doing jack shit else

Friday: nothing because I'm sick.  My hip is still sore anyway. Hopefully will be better next week.

Decent training week, but got sick for Thursday and Friday.  Still tied a PR tho on Thursday and Monday.  Hopefully better by Monday :)

4/7 training

Monday: paused bench: warmup to 260x5 295x3 330x6(almost 7 but I untucked) 365x1 295x9(almost 10, wasn't strong enough)
+ Hammer strength row: 5x"275"x10
Close grip paused bench: 260x6, 3x5
+ Rope upright row: 4x72x10
Arnold presses: 3x35x10
+ DC row: 2x75x10 1x15
Incline DB curl(15-35 fg) + overhead rope extension(35-55 fg): 50-10 reps

Tuesday: strict tng deadlift: warmup to 265x5 300x3 335x9 265x10
Rdl: 5x185x10
Leg press: warmup to 4x5platesx30
25 leg raises

Thursday; clean and press: warmup to 160x5 180x3 205x7 230x1 160pausedx11
+Weighted pullups: warmup to 5x90x2
Weighted dips: 2platex7 3x3platex7
+ Kirk shrugs; 4x185x8
Close grip incline bench: 4x185x9
+Side and front raises: 4x20x10 each
Fg hammer curl: 2x30x30 2x30x20
+ Fg vbar pushdown: 2x42x30 2x42x20

Friday: squat: warmup to 245x8 255x8 265x8 275x8
Front squats: 5x175x10
Leg curls: 4x70x30
25 leg raises

Pretty good training week.  Bench felt a lot better this week than the last 2, which is good.  Those Arnold presses and DC rows felt amazing too.  Deadlift felt heavy but still hit some good reps.  Clean and press was amazing.  205 for 7 is a PR I think, and I hit an easy single at 230 with just a little slowdown.  Squats were okay.  My right hip is feeling sore today but we will fix it.  I think it might be from the front squats but not sure.

3/31 training

Monday: paused bench: warmup to 240x3 275x3 310x8:( 275x10 240x10
+ Hammer strength row: warmup to 5x"275"x10
Close grip incline press: 4x185x10
+ Rope upright row: 4x72x10
DB incline curl(15-35) + overhead rope extension (35-55): 50-10 reps

Tuesday: strict tng deadlift: warmup to 245x3 285x3 320x10 245x10
Rdl: 5x185x10
Leg press: warmup to 3x5platesx30
Leg raises: 20 reps

Thursday; clean and press: warmup to 150x3 170x3 195x9 paused215x3 paused150x12
+ Weighted pullups: warmup to 5x80x3
Dips: 2platex5 3x3platex6
+ Kirk shrugs: 4x185x8
Close grip incline press: 4x185x8
+ Front and lateral raises: 4x20x10 each
Fg hammer curl: 2x30x30, 2x30x20
+ Fg Vbar pushdown: 2x42x30, 2x42x20

Saturday: squat: warmup to 245x10 255x10 265x10 275x12
Front squat: 5x175x10
Lying leg curl: 3x70x30
Leg raises: 20 reps

Not a bad week.  Still getting in the swing of things.  Gonna be changing my upper body workouts to look more like Thursday, with 3 supersets to match the 3 exercises for lower body days.  Just trying to really hammer my triceps and shoulders for a while with variations.  My upper body days are going to include some deadbench singles at a joker weight, with 4 sets of close grips afterwards and Arnold presses to give the shoulders some love.  Deadlifts and squats were tough (especially squats) but They performed well this week.  Clean and press felt really strong too.  Excited for the next 10 weeks to be breaking PRs and handling heavy weight for high reps