Week Twelve Training Log: 9 Weeks Out

Last week was a 3/3/3 rep scheme for the main lifts. On DL and Squat, I’ve continued to do burnouts on the heavy set to try to train endurance with heavy weights for the singles that I have to grind out.  I think that the rest/pauses are definitely helping with initial endurance (the first leg of the rest/pause has gone up) but I am still just about dead after the first burnout set – hopefully I’ll get more accustomed to these but, overall, they seem to be helping.  What I’ve seen aid improvement the most are band squats and the shoulder saver bench pad – I can feel the difference in squat and bench lockout.  Next week, I’ll test with some one rep max joker sets, but this week felt really good, especially since I have two more cycles before the push/pull in May.  Also hit a PR on band deadlifts (haven't done these in a while) at 250lbs plus elitefts average short bands (I had previously failed @225, so this was encouraging).

Monday, March 16^th 

Squats

5 x 45

5 x 95

5 x 135

5 x 185

Working Sets

3 x 235

3 x 270

5 x 300

Light Band squats

5 x bar + bands

5 x 135 + bands

5 x 185 + bands

5 x 205 + bands

3 x 225 + bands

1 x 245 + bands

1 x 265 + bands

SS Yoke Bar Good Mornings

5 sets of 6 @115

Tuesday, March 17^th

Bench

5 x 45

5 x 95

5 x 135

5 x 165

Working Sets

5 x 190 (was supposed to be 3 but I am a big dumb animal)

3 x 215

3 x 240

rest/pause @190: 15/3/1 (+4 on first leg of rest pause from last time)

EliteFTS Shoulder Saver Board Press

5 x 5 1 bd/5 2 bd @155

Lat pulldowns

5 x 20 (fat gripz +150 first four sets, fifth set kept fat gripz for first ten, then 4/4/2 with no fat gripz)...definitely huge jump from last week

Chest Support Tbar Rows

5 x 45; 70; 90

3 x 115

2 x 3 x 125

Thursday, March 19^th

Deadlift (Yesterday)

5 x 45; 135; 185; 225; 265

3 x 300

3 x 340

5 x 380

Band Deads

5 x 135 + monster mini; light; average (so three sets moving up band tension each set)

3 x 185 + average bands

1 x 225 + average bands

1 x 250 + average bands (Band PR)

Had to cut workout short (skip SS Yoke bar squats)

Friday, March 20th

5 x 45; 85; 105

3 x 125

3 x 140

3 x 155

rest/pause @125: 14/3/1

Incline bench + fat gripz

5 x 115; 135; 155

3 x 185

2 x (3 x 205)

Facepulls

5 x 20

T-Bar Rows

5 x 45; 90; 135

3 x 3 x 160

Saturday, March 21^st

Narrow Stance (conventional deadlift stance) SS Yoke Bar Squats

5 x 45; 135; 165

5 x 185

5 x 205

5 x 225

Abs

Standing band crunches/normal crunches

10 x monster mini short band/20 crunches

3 x 10 x light short band/20 crunches

10 x monster mini short band/20 crunches