I get asked from time to time about how much I am lifting. Sometimes it’s the classic, “How much ya bench?” LOL I really don’t know, as I don’t max out on lifts. But I thought I would show you where I am and what I am doing :-)
YOTB: All Beast all the Time
I’ve been taking part in the Year of the Beast. So what I have been lifting has been purely for hypertrophy. So I am sure my max pull ups and max push ups are way down. Don’t compare this to my P90X numbers LOL! But I have discussed this recently in Types of Strength, if you are doing Body Beast the type of strength you are training for is different than if you were doing P90X or even going for lots of endurance with the Asylum. I’ve been all about strength and size! I am currently sitting at just over 240# and feeling really good! I haven’t seen that number on the scale in a LONG time! And I never looked like this before when I was 240# either!
Build Chest and Tris
Flat Bench (with a barbell and I have gone for 12-9-6 reps to hit more strength numbers): 225# for 12, 235# for 9, and 245# for 6, drop to 205# for 6-8
Incline Fly: 45, 50, 55
– Superset Incline Press: 60, 65, 70 drop 55
Partial Fly: 45, 50, 55
Decline Push Up: Aim for 15, 12, and 8
DB Tricep Extension: 30, 35, 40 drop 30s
DB Kick Backs: 30, 35, 40… 40, 35, 30
Tricep Push Ups: 15, 12, 8
Dips on Matador Attachment: 60 secs
Build Legs
Barbell Squat (sumo): 235, 255, 285 drop 255
DB Alt Lunges: 30, 40, 50s
DB Step Up to Rev Lunge: 30, 40, 50s
Parallel Squat: 225, 245, 275
DB Bulgarian Squat: 25, 30, 35s
Barbell Straight Leg DL: 145, 165, 185
DB Single Calve Raise: 65 and 65
Barbell Standing (in place of sitting): 225, 225
Build Back and Bis
Pull Overs: 65, 75, 90, 65
Pull Ups: 12, 12, 10
EZ Bar Row: 110, 130, 150
DB 1 Arm Row: 60, 70, 80
DB Reverse Fly: 12, 15, 20
Chin Ups (30 secs): 17, 12, assisted for the full 30.
DB Seated Curl: 30, 35, 40, drop 30
DB 1/1/2 Hammer Curl: 20, 25, 30
EZ Bar Curl: 80, 90, 100, drop 80
Build Shoulders
DB Shoulder Press: 55, 60, 70 drop 50s
DB Lateral Raise: 25, 30, 35s
DB Upright Row: 40, 45, 50 drop 40s
EZ Bar Underhand Press: 90, 100, 120
DB 1/1/2 Front Raise: 15, 20, 25s
DB Rear Delt: 12, 15, 20s
DB Shrug: 90, 95, 100, drop 90s
Scap Trap (DBs): 45, 50, 55s
Sagi 6 Way: 10, 12s
This is in no way a look at Coach Wayne post LOL I have seen some guys in YOTB moving more weight than me. This is just a check in to show you where I’ve come. It’s been a long, consistent road. Keep pushing yourself each workout and try to improve. That doesn’t mean you have to put more weight on each week. Adding one more rep, having better form, and moving in a more controlled fashion are all good improvements. Keep beastin’ up!
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
