Wednesday: Bodyweight 186.2lbs
DL 3x3x60%
Rdl 3x60
Hypers 2x10
Mod hanging leg raises 3x15
Quick 15-20min session.
Thur: REST
Fri: Total body
Sat/Sun: REST
Friday: Bodyweight 186.4lbs
Squat 4x3x60%
Pause squat 3x60
Bench 3x5x60
Wide bp 5x60
Spoto press 5x60
Weighted planks 3x30s
Phase 5:
Week 17: Bodyweight 185.4lbs
Monday: (beltless)
Warmup B
Squat 8x3x65% r 60s (10lbs less - mistake)
Squat 3x4x70 (30lbs more and higher volume)
Pause squat 3x7x60 (15lbs more and higher volume)
Weighted planks 3x30s
The squatting frequency is going from 3x weekly to 2x weekly. As the intensity goes up the frequency must come down. Bumped my squat and deadlift maxes up by 30lbs (using my previous maxes) since most sessions will be done with a belt.
Tuesday: Bodyweight 185.4lbs
Warmup J
Bench 2x6x75%
Cg bp 2x5x80
Bp 1in pause off chest 2x8x70
Db supp row 4x12
1a: Db front raises 2x15
1b: Db tri ext 2x15
Those secondary bench press lifts (spoto and bp pause off chest) can really make me work at times.
Wednesday: Bodyweight 186lbs
Warmup S
DL 2rm Felt strong
Rdl 3x3x95%
Bent row 5x8 (Kept these very light with short rest)
Hypers 3x10 (Went a little heavy on these - will keep weight the same next week)
Mod hanging leg raises 3x15
Felt pretty good today so I went a little heavier on the deads. Overall I’m very happy with how my strength is improving. Hopefully when I start sprinting I can experience similar success with my sprint program. I really wanna enter into a powerlifting meet for fun next spring…
I hate the first Friday of the new training phases = High rep death session. …(
Friday: Bodyweight 187.4lbs
Warmup B
Squat 3x8x70%
Squat 3x8x75
Pause squat 3x10x65
Weighted planks 3x30s
Hardest workout I done in a longggg time. Recovery!!!
Gonna try and get this workout done on 3-4hrs of sleep. Gotta stay up and try to make some cash on these college basketball games…
Saturday: Bodyweight 187.2lbs
Warmup J
Bench 2rm (5lb PR)
Wide bp 2x3x90%
Lat pd 4x12
1a: Db lat raises 2x15
1b: Db shrugs 2x15
1c: Db curls 2x15
No running/cardio - wasn’t in the mood.
Week 18: Bodyweight 188.2lbs
Monday:
Warmup B
Squat 2rm
Squat 2x1x85%
Pause squat 3x3x75
Weighted planks 3x45s
Didn’t feel great today but I did my previous max (7 weeks ago) for a solid double… I seem to always gain several pounds after my hypertrophy squat sessions.
When do we get to hear about the no sleep or little sleep and how that went? And most importantly how much $$ did you make?
Congrats on the lifting but we all know it’s easy to make a 2 rm PR when we aren’t sprinting well ;).
I want to see fastest times with biggest gains in the weight room. When will that be? ;)…
$26,000… If it was easy everyone would be squatting 600lbs…
Tuesday: Bodyweight 188.4lbs
Warmup J
Bench 6x3x70% r 75s
Cg bp 2x5x80
Bp 1in pause off chest 2x5x70
Db supp row 4x10
1a: Db front raises 2x12
1b: Db tri ext 2x12
Nice and quick session. Hopefully I can hit this 6 team parlay tonight…
Wednesday: Bodyweight 188.4lbs
Warmup S
DL 9x1x70% r 20s
Rdl 2x4x75 (went 20lbs lighter)
Bent row 5x6
Hypers 3x8
Mod hanging leg raises 3x20
Very avg workout after falling down the stairs twice today at my house… Not fun waking up at 530am and falling.
Friday: Bodyweight 189.4lbs
Warmup B
Squat 6x3x70% r 75s
Squat 3x3x75
Pause squat 3x4x65
Weighted planks 3x45s
Felt good today!!! Added a moderate double before the pause squats.
Saturday: Bodyweight 188.6lbs
Warmup J
Bench 2x8x80%
Wide bp 2x4x85
Lat pd 4x10
1a: Db lat raises 2x12
1b: Db shrugs 2x12
1c: Db curls 2x12
One more week of loading then deload!!! The final 4 weeks will be squatting once a week, press twice, and deadlift once!!!
Week 19: Bodyweight 190.4lbs
Monday:
Warmup B
Squat 3x6x75%
Squat 3x6x80 (15lbs heavier)
Pause squat 3x8x70
Weighted planks 3x60s
I was rolling until I got to the pause squats… My diet is fairly clean and not a ton of calories but the scale keeps going up.
Want to update where I’m going with my training in the upcoming months.
Next phase is gonna be more of the same type of training geared towards the squat/press/deadlift.
The last 2 months will be more athletic based training. The first 4 weeks I will be indoors because of weather, most of my training will be based around depth jumps, jump squats, box jumps, and squats. The final 4 weeks will move outdoors and start sprinting (mostly prep work for my field testing) - something like below.
Monday:
Low volume acc starting at 20m - working up to 40m EX: 6x20 face down + 6x20 pushups
Throws
Jump squats
Tue: REST
Wed:
Low volume flys starting at 25 acc zone+10 fly working up to 30/20
Skips/bounds
UB weights
Thur: REST
Friday:
Contrast acc start at 20m working up to 40m EX: 5x20 sled+5x20 no sled
Throws
Depth jumps
Squats
Sat:
Ub weights
Low vol tempo
Tuesday: Bodyweight 191.4lbs
Warmup J
Bench 85-90-95x1
Cg bp 2x1x90
Bp 1in pause off chest 2x2x85
Db supp row 4x8
1a: Db front raises 2x10
1b: Db tri ext 2x10
Quick session. Time to deload the presses…
Damn your bodyweight is going up fast. Im like that also, even tho I dont want to gain weight, I can pack it on quick.