PURUS LABS: Condense & DPOL Final Review!

PURUS LABS: Condense + DPOL Daily vLog #14

DAY 30: LEGS

5/3/1
CYCLE: 8
DAY: SQUATS, 3×3

SQUATS
120×5 (warmp)
150×5 (warmup)
180×3 (warmup)
210×3
240×3
270×12

STIFF-LEGGED DEADLIFT
170×8
205×8 (sustained an injury here )
225×6

LEG PRESS
485×10
535×8
575×8
625×5

BARBELL LUNGES
95×10,10,10

CHEST-UP HAMSTRING CURL
105×10
125×10,10

LEG EXTENSIONS
210×10
225×10
240×10
255×10

SEATED CALF RAISE
90×20
125×16
135×15
90×20

Final Review up on Monday!

@DJBEANPOLE

PURUS LABS: Condense + DPOL Daily vLog #12

DAY 21: CHEST & TRIS

BODYWEIGHT: 261lbs (+9lbs)

5/3/1
CYCLE: 8
DAY: BENCHPRESS
3×5
PRE: 2.5 scoops CONDENSE

BENCHPRESS
140×5 (warmup)
165×5 (warmup)
180×5
210×5
235×9
225×7
205×10
185×12

INCLINE BENCHPRESS
135×10,10,10
185×3

INCLINE DUMBBELL PRESS
75×8,8,5

INCLINE DUMBBELL FLY
50×10,6
40×10,10

MACHINE FLY
205×10,10,10,10

TRICEP DIPS
BWx5
BW+30×10,10,10
BWx10

DUMBBELL OVERHEAD EXTENSION
60×10
65×10,10

OVERHAND/UNDERHAND PUSHDOWN SUPERSET
70×10/40×10
85×9/50×10
85×10/50×10
70×10/40×10

@DJBEANPOLE

PURUS LABS: Condense + DPOL Daily vLog #11

DAY 20: BACK (and a bit of everything)

5/3/1
CYCLE: 8
DAY: DEADLIFT
3×5
PRE: OBVIOUS

Did my AB CIRCUIT before even leaving the house

DEADLIFT
165×5 (warmup)
205×5 (warmup)
250×3 (warmup)
270×5
315×5
350×12

FRONT SQUAT
120×10
145×10
165×10

BENT OVER ROW
195×12
215×10
235×8
225×6
135×15

KROC ROW
65×10
95×8
50×30

LAT PULLDOWN
150×10,10,10
180×8
120×10

CLOSE GRIP PULLDOWN
140×10,10
160×10
180×8
120×5

SEATED UNDERHAND WIDE ROW
120×10
140×10,10

HAMSTRING CURLS
175×10,10 head down
90×10 chest off bench
110×10 chest off bench (really isolates the hamstrings)

LEG EXTENSIONS
175×10
190×10
205×10

BARBELL CURL
100×10,10,8

BARBELL REVERSE CURL
70×10,10,10

PREACHER CURL – BFRT
25×30,15,15,15

STATIONARY BIKE HIIT – 15 minutes

@DJBEANPOLE

PURUS LABS: Condense + DPOL Daily vLog #10

DAY 11: SHOULDERS (with a splash of TRICEPS)

5/3/1
CYCLE: 8
DAY: OVERHEAD PRESS
3×5
PRE: 2x Condense in the ****ing car of the gym parking lottttttt

OVERHEAD PRESS
65×5 (warmup)
80×5 (warmup)
100×3 (warmup)
105×5
120×5
140×7

CLOSE GRIP BENCHPRESS
115×10
135×10
155×10

SEATED DB SHOULDER PRESS
75s x 8,8,5
60s x 13

DB SIDE LATERALS
45s x 10,10 … left hand hurt so I dropped the weight and kept form strict as FFFFFFFUUUUU
25s x 10
30s x 8,8

BARBELL FRONT RAISES
65×10,10,10
45×15
25×6 2 second hold at top

DB REAR DELT FLIES
35s x 10
40s x 10
45s x 10

BARBELL SHRUG
315×10
325×10
335×10
225×20
135×25

FACE PULL
50×10
57.5×10
65×10
72.5×10

TRICEP DIPS
BWx10,10,10,10,10

KNEELING TRICEP ROPE SEPARATION
20×10
25×10
30×10
35×10

TRICEP PULLEY PUSHDOWN – BFRT
5×30,15,15,15 ea arm

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Daily vLog #9

DAY 10: LEGS

5/3/1
CYCLE: 7
DAY: SQUAT
5/3/1
PRE: You should know by now… 

BARBELL BACK SQUAT
115×5 (warmup)
145×5 (warmup)
175×3 (warmup)
215×5
245×3
275x???
205×3 ATG
185×10 ATG

STIFF LEGGED DEADLIFT
205×5
230×5
260×5

LEG PRESS
535×10,10,10
305×20 narrow stance towards bottom of foothold

GLUTE HAM RAISE
BW+45×10,10,10

STANDING CALF RAISE
250×10,10,10

SEATED CALF RAISE
110×10,10,10

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Daily vLog #8

DAY 9: CHEST/TRIS

5/3/1
CYCLE: 7
DAY: BENCHPRESS
5/3/1
PRE: Condense 2x 10min. prior

BARBELL BENCHPRESS
135×5 (warmup)
160×5 (warmup)
200×5
230×3
255×5

INCLINE BENCHPRESS
125×5
145×5
165×5
back to…

BARBELL BENCHPRESS
225×7
205×8
185×12

DB INCLINE PRESS
75s x 8,8,5
60×7

DB INCLINE FLY
45s x 10
50s x 8,8,6

DECLINE BENCHPRESS
205×5
185×8
135×20

TRICEP DIPS
BWx9
BW+30×9,8,7
BWx9

SKULLCRUSHERS
75×10,10,10

PUSHDOWN/REVERSE PUSHDOWN SUPERSET
40/40×10
50/30×10
60/30×10
70/40×10

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Daily vLog #7

DAY 8 – BACK/BICEPS

5/3/1
CYCLE: 7
DAY: DEADLIFT
5/3/1
PRE: Condense 2x 10 min. prior

DEADLIFT
170×5 (warmup)
215×5 (warmup)
255×3 (warmup)
320×5
365×3
405x??? watch the vid 

FRONT SQUAT
150×5
170×5
195×5

KROC ROW
60×10
90×8
50×30

LAT PULLDOWN
140×10,10,10,10

SEATED CLOSE GRIP ROW
165×10
170×10
175×10
180×10

SUPERSET: SEATED WIDE UNDERHAND ROW/BENT OVER ROW
100×10/135×10
100×10/135×10
100×10/135×10

STANDING DB CURLS
40s x 10
45s x 10
50s x 8

SEATED INCLINE DB CURLS
15s x 20
20s x 12
25s x 10

STANDING HIGH CABLE CURL
30×8 (ea arm)
25×10 (ea arm)

AB CIRCUIT

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Daily vLog #6

DAY 7: SHOULDERS

5/3/1
CYCLE: 7
DAY: OHP
5/3/1
PRE: 2x Condense 10min. prior

OVERHEAD PRESS
65×5 (warmup)
95×5 (warmup)
120×5
135×3
150×5
170×1

95×10

CLOSE GRIP BENCHPRESS
140×5
160×5
185×5

SEATED DB PRESS
75×6,6
60×12,12,9

DB SIDE LATERALS
45×10,10,10
25s x 10 strict

FRONT BARBELL RAISES
55×10
65×10,10
DBs 25s x 10 strict

BARBELL SHRUG
135×10
225×15
315×10,10,10
185×20
95×15 overhead

REAR DELT FLY MACHINE
160×10
175×10
190×10

REAR DELT SEATED DB
20×10

REAR DELT STANDING DB
40×10

UPRIGHT ROW
80×10,10
90×10

ARNOLD PRESS
50s x 8,7,8

BARBELL CURL
90×10,9
80×10
60×8

BARBELL REVERSE CURL
60×10,10,10

MACHINE PREACHER CURL – BFRT
25×25,12,10,8

AB CIRCUIT

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Daily vLog #5

DAY 6: SQUAT/LEGS

5/3/1
CYCLE: 7
DAY: SQUAT
3×3
PRE: 2x Condense 10 min. prior

SQUAT
115×5 (warmup)
145×5 (warmup)
175×3 (warmup)
200×3
230×3
260×10
325×1

185×5,5,5 ATG

STIFF LEGGED DEADLIFT
165×8
190×8
220×6

BARBELL LUNGES
115×8 ea. leg
95×10,10 ea. leg

LEG EXTENSION
160×10
175×10
200×10

STANDING SMITH MACHINE CALF RAISES
225×10,10,10

SEATED CALF RAISES
90×10,10,10

Felt soooooo good to hit that 325! Big things happnin’ with PURUS

@DJBEANPOLE
@PURUSLABS