B.) I may need to renumber these weeks as I had been counting up to a push/pull meet on April 11 which has been moved to a different date. I'm actually glad it was pushed back so that I can get another cycle in and hopefully hit goals of a 275lb bench and a 430 lb deadlift at the meet.
C.) Rest/Pause sets - wanted to start these two weeks ago, but started them last week and they kill. OHP and Bench - on the fourth set do a burnout set, wait 20 seconds and do another one, then wait 20 seconds and do another one. These are awesome.
D.) Big gains - I started working out more consistently focusing on Squat, Bench, Deadlift, and OHP last April. At that point, the first time I did a burnout set of squats I was able to do 12 reps of 175. Last week I completed 15 reps at 235. Turns out consistency pays off.
Completed workouts around 177-8 bodyweight.
Monday February 23
Squats
5 x 45
5 x 95
5 x 135
5 x 175
5 x 205
Working Sets
3 x 235
3 x 270
3 x 300
15 x 235
Light Band Squats
5 x bands + 135; 155
3 x bands + 175; 195
1 x bands + 215; 235
10 x bands + 135; 135
Tuesday, February 24
Overhead Press
5 x 45; 95; 95
Working Sets
3 x 120
3 x 140
3 x 160
Rest/Pause set @120 x 10/4/2
Fat Gripz incline dumbbell press
5 x 50; 60
3 x (3 x 70)
Weighted Pullups
5 x BodyWeight
3 x BW + 25
3 x BW + 45
2 x BW + 70
2 x (1 x BW + 70 hold at top
burnout)
Fat Gripz Wide Grip cable rows 3 x
10
Thursday, February 26
Deadlift
5
x 45
5
x 95
5
x 135
5
x 185
5
x 225
5
x 265
Working
Sets
3
x 305
3
x 345
3
x 385
12
x 305
Superset:
Deficit Deadlifts/Sumo Deadlifts
5/5
x 225; 250; 225; 185; 135
Friday,
February 27
Bench
Press (6 AM workout, back fried from Dead supersets and overall tired)
5
x 45
5
x 95
5
x 135
5
x 165
Working
Sets
3
x 190
3
x 215
2
x 240
Rest/Pause
Set
190
x 11/3/1
Short
Band Bench
Monster
Mini bands x 10
Light
bands x 10
Light
bands + 75 x 9;7
Monster
Mini Bands + 75 x 8;6
Chest
Support T-Bar Rows
5
x 10
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