Category Archives: Project Mass Round 3 – Strength Pull Day’s Project Mass – Day 3

Greetings, all.

I’m back to the daily logging of my workouts after taking a break for a few months. I’ve decided to go with’s Project Mass program, as I really enjoyed the last few times I tried it. Strength is my main concern here, with a few goals in mind for the next 3 months:

Rack Pull – 405lb
Flat Bench – 275×5
OHP – 185×3
Squat- 225lbs x5
Pull-Ups – 5 solid reps

A couple months ago I tried a strength program that didn’t work for me at all, then I did a bodybuilding program for a minute before taking 10 days off completely. All of that combined really dragged my strength down. So, now I’m building it back up, and actually getting stronger than I was pretty fast.  When I say squats, I’m talking as deep a squat as possible. I use to do box-squats, but then I decided to do full range of motion squats to really develop everything better and be stronger over-all. I tell you, adding that small amount of movement made me very weak. I was moving around 225-250lbs on the box squat, but when it came to these, I had to start out at 95lbs, and it wasn’t easy. It sucks having to start over, but you get better development, strength, and injury prevention when you do things proper. So, don’t be afraid to take a step back in order to fix certain things.

If you guys follow me over at instagram @CaliberWinfield I’ll be posting my daily workouts along with the photos. Plus, I’ll be posting new photos of the latest member of Geek’s Fitness, a guy by the name of Josh, who honestly walks around as shredded as a Muscle & Fitness cover model, if not more so.

Bent Over Rows – 225×4, 4, 4, 4

These are done tight and under control, with a weight I can handle instead of jerking around like a lot of people who end up turning it into a shrug.

Asst Pull-Up – 66lbs off x5, 5, 5, 5, 30lbs off x 4

Slowly but surely building up my ability to do bodyweight pull-ups. I can just about do a complete one, matter of fact, I think you could call it a complete one. Originally I was using the Lat Pulldown Machine, but I wasn’t getting very far. I did some reading and it turns out the LPM isn’t very helpful when it comes to building strength in pull-ups, because it’s a different style of movement, something I realized immediately when I used the Asst Machine.

Standing Dumbbell Curls – 50×4, 4, 4, Hammer Curl – 50×6

Pretty standard.

Barbell Shrugs – 225×8, 6, 7, 6

With these I hold at the top for between 3-5 seconds. It’s such a short move that there isn’t that much stimulation if you don’t hold it. I usually use dumbbells, but I thought barbell would be a nice change of pace, and I could immediately feel the difference. Good times.