Week Eight Training Log

Remember last week I discussed not having the discipline to stick with a de-load for an entire week?  That by the end of the week I was lifting too heavy for a de-load week?  Well I was disciplined this week by a stomach bug that struck swiftly and strongly roughly a day after squats on Monday.  First the stomach bug, then the snow...god, so much snow.  I, therefore, only managed one day of lifting last week...on the plus side the three workouts I missed were the first I had missed since December...but by the end of the week I was ready to get back in the gym and pick up some heavy things and then put them back down.

Squats: Monday, February 16th

Squats

5 x 45

5 x 95

5 x 135

5 x 175

Working Sets

5 x 215

5 x 250

5 x 285

15 x 215

Light Band Squats

5 x 135; 155

3 x 175; 195

1 x 215; 235

10 x 135; 135

Week Seven Training Log (de-load week)

Ahh the deload week.  This takes discipline that I don’t have.  Lighter weights in all four workouts for a week is good for joints, tendons, body, etc…but I was ready to go heavy again after a week.  Also, I add in what is known technically as a “bullsh—“ day into de-load week, replacing overhead press day with an arm day…complete and total beach workout nonsense, but it breaks up the monotony of the routine…astute readers will notice that I stopped taking it easy on bench day and used a bit more weight than I should have on a de-load…happens.  Also starting light, but adding in deficit deads and board presses with shoulder-saver pad for the next cycle, so did a few sets of these with light weight this week.

Monday, Feb 9

Squats:

5 x 45

5 x 95

5 x 135

Working Sets

10 x 165

8 x 195

6 x 225

Light Band Squats

3 x (6 x 135 + Bands)

Back Extensions

3 x 10 (holding 25 on last two sets)

Cable crunches

25; 20; 20

Quad Extensions

3 x 10

Tuesday, Feb 10

All exercises 5 sets of 8 then one set of 20

• Fat Gripz close grip bench
• Fat Gripz Olympic bar curls
• Skullcrushers
• Incline Dumbbell curls
• Tricep Cable extensions

Thursday, Feb 12

Deadlift
5 x 45

5 x 85

5 x 135

5 x 175
10 x 215

8 x 255

6 x 295

Superset deficit/sumo @135
3 x 6/6

Saturday, February 14
Bench (1sec/3 count pause)
5 x 45

5 x 75

5 x 100

5 x 125

5 x 150

10 x 175

8 x 200

6 x 225

Board press w.shoulder saver @135
5 x 5(1bd)/5(2bd)

Fat Gripz Close grip lat pulldown
3 x 10

Fat Gripz Wide grip cable rows
3 x 10

Week Six Training Log

1,005.  450.  275.

I hit 1,000+ total this week, squatting 315x2, benching 265, and pulling a 425lb deadlift.  After the squats, though, I’m most excited about the lifts that I didn’t complete: 450 lb deadlift and a 275lb bench.  I’m not particularly pleased that I didn’t get the lifts.  However, I got 450 up off the ground but had set up too far away from the bar and lost it.  I lowered 275 to my chest steady, and pushed it back halfway up to starting position.  Barring an unforeseen turn of events, I’m sure that I’ll get these lifts and confident that I can keep adding weight.  Time for a de-load/active rest week.

BW 180-182 all week 

Monday, February 2

Squat

5 x 45

5 x 135

5 x 185

5 x 205

Working Sets

5 x 240

3 x 270

1 x 300

2 x 315

Light band squats

5 x 45 + light bands

5 x 135 + light bands

5 x 185 + light bands

3 x (3 x 205 + light bands)

Tuesday, February 3

Pull ups 2x20

Overhead Press

3 x (5 x 95)

working sets

5 x 125

3 x 145

2 x 155

3 x 145

10 x 125

Incline Fat Gripz bench

5 x 95; 135; 155

3 x (5 x 175)

Fat Gripz Lat Pulldowns

10 x 170; 180; 190

drop set 200/170/140/110 (7;6;6;8)

Cable Rows

3 x 10

Thursday, February 5

Deadlift

5 x 45; 95
3 x (5 x 135) 5 x 205
5 x 245
5 x 285
Working Sets
5 x 325
3 x 365
1 x 405
1 x 425
1 x 450 (fail)
1 x 445 (fail)

Long Band good mornings 5x10

Saturday, February 7

3 x 10 pullups

Bench

5 x 45

5 x 95

5 x 155

5 x 180

Working Sets

5 x 205
3 x 230
1 x 255
1 x 265
1 x 275 (halfway up)

Dead bench Singles
1 x 225; 235; 245

Short band bench
10 x average band
Superset: average short band bench +95lb/pull ups
8/10;10/10; 9/10

Week Five Training Log

Solid week, started off with a weird kind of one-day stomach bug, but that cleared up by Tuesday (that's why this week was T/W/F/S instead of M/T/Th/S for those overly attentive folk).  Squats are starting to feel really good, think all of the extra lat work is starting to show in keeping form on squat, bench, and deadlift.  Big milestone of the week, I guess, was hitting my weights from the meet in October for reps - I benched 245 and deadlifted 385 at the meet, this past week I benched 240 five times and deadlifted 285 five times, so I'm definitely seeing progress.  Weight is starting to creep up, stayed at 179/80 all week.

Tuesday, January 27

Squats

5 x 45

5 x 95

5 x 135

5 x 175

5 x 205

Working Sets

3 x 230

3 x 260

4 x 290

3 x 260

11 x 230

SS Yoke Bar Squats

10 x 135

8 x 155

3 x (6 x 175)

Calf raises

5 second pause at bottom and top - 5 sets to failure

Wednesday, January 28

3 x 10 pullups/micro mini rows

Overhead Press
5 x 45

5 x 75

5 x 100

Working Sets
3 x 120
3 x 135
5 x 150
3 x 135
11 x 120

Fat gripz incline bench
135 x 10;10;7;7;7

OHfat gripz db press
5 x 40
4 x 10x35

Fat gripz lat pulldowns
10;10;10;7;5 (170;80;90;200:210)

Fat gripz wide cable rows
3 x 8

Friday, January 30

Deadlift

3 x (5 x 135)

5 x 185

5 x 225

5 x 265

Working Sets

3 x 305

3 x 345

5 x 385

3 x 345

10 x 305

Standing band crunches

4 x 10 (two light band, two monster mini band)

Saturday, January 31

Pull ups
3x10, lacrosse ball upper back, micro mini band rows

Bench
5 x 45

5 x 95

5 x 140

5 x 165

Working Sets
3 x 190
3 x 215
5 x 240
3 x 215
13 x 190

Short Band bench
5 x monster mini
5 x light
4; 4; 3 x average

Supersets:
2 x (5 x 75 +light bands/8 pullups)
8; 10 x average band/ 7;7 pullups