Week Two Training Log

13 weeks until push/pull meet, fairly solid workouts - up weight and reps across the board - feel good going into heavy week (5/3/1) next week.  Felt better as the week went on - Monday and Tuesday was fighting off a cold, Deadlift grip felt great - definitely think the fat gripz and extra grip work is paying off.  Also love the "dead bench/band bench" combination, been using it for a couple months now.

Weighed in a steady 177-8 this week.

Monday, January 5

Squat
5 x 45

5 x 95

5 x 135

5 x 165

5 x 195

Working Sets
3 x 225
3 x 255
4 x 285
3 x 255
12 x 225

Hack squats(160)/crunches
10/20; 10/20; 10/20; 10/20

Not feeling it today, so [expletive] tired
Quad extensions x 10 until I can’t get ten
130; 145; 160; 175; 190; 205x8 (machine racks @250)

Tuesday, January 6

OH press
Warm up supersets
5 x 45/ 10 pull ups/ 10 mini band rows
5 x 75/ 10 pull ups/ 10 mini band rows
5 x 95/ 10 pull ups/ 10 mini band rows
Working sets
3 x 115
3 x 130
6 x 145
3 x 130
9 x 115

Superset Fat Gripz incline bench/15lb front delt raise
10 x 95/10; 10 x 115/10; 10 x 135/10; 9 x 135/10; 7 x 135/no

Narrow grip lat pulldowns + fat gripz
160x10; 170x10; 180x10; 190x6/160x6/130x6/110x10

Thursday, January 8

Deadlift

5 x 45

5 x 95

5 x 135

5 x 185

5 x 245

Working Sets

3 x 285

3 x 325

4 x 365

3 x 325

10 x 285

Deadlift holds - 30sec, 30sec, 20sec @225lbs

Superset bent over barbell rows (135) (overhand grip)/30 crunches

10/30; 10/30; 10/30

Standing "monster mini" band crunches 4 x 10

Saturday, January 10

3 x 10 pull ups, 10 mini band rows, lacrosse ball on upper back

Bench

5 x 45

5 x 95

5 x 135

5 x 160

Working Sets

3 x 185

3 x 210

6 x 235

3 x 210

15 x 185

Dead bench singles

225; 230; 235; 240; 245(fail)

Band benches

Average band x 6; 3

Light band x 9; 9; 7

Triple Superset: Fat Gripz wide grip low rows, tricep pushdown, upright cable rows

10/10/10; 10/10/8; 8/10/8; 8/10/10