Week Four Training Log

Nothing too out of the ordinary this week – starting another 3 week cycle of 5/3/1 before a week of de-load, then 8 weeks until meet day.  Some highlights of the week were starting dumbbell work with fat gripz (1 arm OHP and DB Bench) – definitely adds a lot to the movements.  The added grip work is very evident in the deadlift – last time through the 5/3/1 cycle, I lost grip after 3 reps @345 and four weeks later, I nailed 5 reps @355 with pauses at the top.  Also did short band deadlifts for the first time in a while – highly recommend investing in some short bands if you want to increase your bench/deadlift.  Squats are starting to feel really good – the time I spent last year dropping the weight and working exclusively on form is starting to pay off.

Stayed around 178 BW this week.

Monday, January 19

Squats

5 x 45

5 x 95

5 x 135

5 x 175

Working Sets

5 x 210

5 x 245

5 x 275

5 x 245

12 x 210

SS Yoke bar squats

10x135

10x155

6x175

6x155

Leg extensions

5 x 10

Crunches

5 x 30

Tuesday, January 20

Pullups 4 x 10

Overhead Press
5 x 45

5 x 75

5 x 100

Working Sets
5 x 115
5 x 130
4 x 145; 3 x 145....[expletive] hate OHP
5 x 130
7 x 115

Fat Gripz Incline bench
5 x 95; 115; 135; 155; 175; 175; 175

Fat Gripz one arm OH db press
40lbx10; 10; 6 (these are great)

Fat gripz cable rows dropsets (-20 each time)
150 x 10/10/9/8
140 x 10/10/10/10
130 x 10/10/8/10

Thursday, January 22

Deadlift
5 x 135

5 x 185

5 x 225

Working Sets
5 x 275
5 x 315
5 x 355
5 x 315
12 x 275

Band deadlift:

135+bands
2 x 5 average (+ ~240 at the top)

2 x 5 light (+ ~180 at the top)

2 x 5 monster mini (+ ~130 at the top)

Saturday, January 24
Pull ups 4x10

Bench Press
5 x 45

5 x 95

5 x 135

5 x 150

Working Sets
5 x 175 1 sec pause
5 x 200 1 sec pause
8 x 225 <1sec pause
5 x 200 1 sec pause
16 x 175 <1 sec pause

Fat gripz db bench
10;7;6;4;4 (50;60;70;80;80)

Chest support tbar rows
10 x 45;70;90;  
8 x115
7 x 115
10 x 90; 45

Tri extensions
5 x 10