Week 13 Training Log - Eight Weeks Out

Two more three-week cycles, one de-load week, and one rest week until the spring bench press deadlift open.  Last week was encouraging, hitting PRs on all four lifts for singles - 350 squat, 275 then 285 bench, 445 deadlift and 175 overhead press.  Excited about getting close to a double body weight squat and getting close to a body weight overhead press, hopefully these are on the horizon.  Tweaking the program a little bit over the next few weeks to focus on deadlift and bench.  Will be switching out the good mornings for a variety of other squat/deadlift variations in the next couple cycles.

Bodyweight 180-181 all week.

Monday, March 23^rd

Squats

5 x 45

5 x 135

5 x 185

5 x 215

Working Sets

5 x 250

3 x 285

1 x 320

1 x 340

1 x 350 (PR)

Band Squats

5 x 135 + Light Bands

5 x 155 + Light Bands

3 x 3 x 175 + Light Bands

SS Yoke Bar Good Mornings

5 x 95

4 x 5 x 115

Tuesday, March 24^th

Bench

5 x 45

5 x 135

5 x 175

Working Sets

5 x 205

3 x 225

1 x 245

1 x 265

1 x 275 (PR)

1 x 285 (PR)

EliteFTS Shoulder Saver combo (1bd/2bd)

5 x 5@1bd/5@2bd @165

Chest Support Tbar Rows

5 x 45; 70; 90

3 x 125

4 x 3 x 135

Lat Pulldown drop set

190/160/130/100: 14; 8; 6; 9

Thursday, March 26^th

Deadlift

5 x 135

5 x 185

5 x 225

5 x 275

Working Sets

5 x 325

3 x 365

1 x 405

1 x 445 (PR)

Band Deadlift

3 x 3 x 135 + monster mini, light, average short bands

1 x 185 + average short bands

1 x 225 + average short bands

1 x 250 + average short bands

Friday, March 27th

Overhead Press

5 x 45

5 x 85

5 x 105

Working Sets

5 x 125

3 x 145

1 x 165

1 x 175 (PR)

1 x 185 (fail)

1 x 185 (fail)

Rest/pause @125: 12/3/2

Incline Fat Gripz Bench

5 x 115; 155

3 x 175

3 x 195

3 x 205

Dips: 5 sets

20; 15; 13; 10; 11

TBar Rows

5 x 45; 90; 135

3 x 160

3 x 170

3 x 180

Saturday, March 28
Lots of stretching, foam rolling, swiss ball abs, and seated calf raises