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