Monday, March 2, 2015

Week Nine Training Log

A.) Last week was great considering that I was incapacitated the week before.  Early in the week legs, hops, and back felt rested, but by the end of the week I was spent.
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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