Week One Training Log

Last time I wrote anything on here it was about horse racing?  One can tell the blog has lost a bit of direction since its inception in France almost six (6?!?!) years ago.  In order to get back in the hang of writing stuff that is unrelated to my dissertation, I've decided to take something I have written out every week for a year (weight training log) and post it here.  Occasionally, I'll write separate posts to reflect on what things have worked, what things haven't, what products/websites/authors/social media accounts I've found useful in the weight room, and why a powerlifting type program is more appealing to me than other exercise options.

A bit about this week - 15 weeks out from a push/pull in Staunton, VA (I competed in the fall version of this event and it was a lot of fun - unsanctioned so a bit more low key).  I'm planning on a full meet in September, but we'll cross that bridge when we get there.  6 weeks on, a deload week, 6 more weeks on, a deload week, an off week, then the meet is the plan.  Periodization based on Jim Wendler's 5/3/1 training system.

It is basically (very basically), a four day/week split focusing on squat, bench, overhead press, and deadlift as the main lifts and accessory lifts to address other aspects of the main lifts.  I'll write more about it at some point, I'm sure...after all, this is writing about something that isn't my dissertation.

So here is what week one of a 15-week planned routine looked like.  Happy New Year.  Side note, I write these as I'm doing them or shortly thereafter, so sometimes there is profanity involved.  I'll try to [edit] all of it out.

Edit:  should note that body weight was between 175-177 each AM pre-workout

Week One

Tuesday, December 30, 2014

Squat

Warm Up:
5 x 45

5 x 95

5 x 135

5 x 175

Working Sets:
5 x 205
5 x 240
6 x 270
5 x 240
14 x 205

Abs - 3 x superset 10 standing "monster mini" band crunches/20 crunches

Superset Hack squat(140)/calf raise(80)
10/20; 10/20; 10/20; 10/20

Wednesday, December 31, 2014

Warmup:
Pullups(3x10) and standing mini band rows(3x10)

Overhead Press

Warmup
5 x 45; 85; 100
Working Sets

5 x 110
5 x 125
5 x 140
5 x 125
7 x 110

Fat Gripz incline bench (Slow)
10 x 95
10 x 115
8 x 135
6 x 135
5 x 135

Fat gripz low cable rows neutral grip (5 sets + drop set)
10; 8; 6; 4; 4; 6/6/6/6/10(,drop set) weight 130-170, drop set 170/150/130/110/90

Friday, January 2, 2015

Deadlift

Warm Up

5 x 45

5 x 95

5 x 135

5 x 185

5 x 225

Working Sets:

5 x 265

5 x 305

3/1/2 x 345  [expletive] my [expletive] grip.

5 x 305

10 x 265

Rack Pulls/20 standing band crunches between each

5 x 225

5 x 275

3 x 3 x 315

Hamstrings felt real tight going in, so didn't want to overdo anything

Saturday, January 3, 2015

Bench

Warm ups
5 x 45

5 x 95

5 x 135

5 x 150

Working Sets
5 x 170
5 x 195
8 x 220 (touch and go)
5 x 195
17 x 170 (touch and go)

Fat gripz lat pulldowns (6 sets then a drop set)
10;8;6;4;4;4; 3/4/5/4/6 drop set 210 minus 30 each set...forearms en [expletive] fuego

Superset tri pushdowns and Fat Gripz wide grip low rows
10/10; 10/10; 10/8; 10/8

So there's Week One in the books, fourteen more until meet day, hopefully will stay injury-free until then.

As always, thanks for reading!