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
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 45
5 x
75
5 x
100
Working
Sets
3 x 120
3 x 135
5 x 150
3 x 135
11 x 120
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
135 x 10;10;7;7;7
OHfat
gripz db press
5 x 40
4 x 10x35
5 x 40
4 x 10x35
Fat
gripz lat pulldowns
10;10;10;7;5 (170;80;90;200:210)
10;10;10;7;5 (170;80;90;200:210)
Fat
gripz wide cable rows
3 x 8
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
3x10, lacrosse ball upper back, micro mini band rows
Bench
5 x 45
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
3 x 190
3 x 215
5 x 240
3 x 215
13 x 190
Supersets:
2 x (5 x 75 +light bands/8 pullups)
8; 10 x average band/ 7;7 pullups
2 x (5 x 75 +light bands/8 pullups)
8; 10 x average band/ 7;7 pullups
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