MON OCT 29
BENCH
135x5
160x4
190x3
225x2
260x1
225x9
TUES OCT 30
SQUAT
215x5
260x4
310x3
365x2
430x1
365x9
CAMBERED SQUAT
390x1
340x5,5
Some quad stuff
Rolling thunder up to 145 left hand, a bunch @ 135 both hands
THURS NOV 01
DEADLIFT
250x5
315x4
375x3
435x2
495x1
435x10
SAT NOV 03
BENCH
205x10,10
PRESS
140x6
135x5
125x5
FAT GRIP DB BENCH
50x10
70x12,8,8
CURLS
115x8,8,8
MON NOV 05
BENCH
135x5
160x3
195x3
225x2
265x1
225x9
break…
CG BENCH
275x1
225x9
CG 3 BOARD
275x6,2,2
bunch of rear delt work
I really wanted to get 10 reps @ 225 but was one short today. Played around with bench technique at the Anvil and will try touching a little higher to see how that works
WEDS NOV 07
SQUAT
235x5
286x4
335x3
390x2
445x1
390x8
CAMBERED SQUAT
410x1
340x8
390x8 is not bad, a little better than last week and at this point that’s all I want. Was going to do another set of 8 on the cambered squat but got talking to a guy and cooled down too much so I just called it.
THURS NOV 08
DEADLIFT
250x5
315x4
375x3
435x2
515x1
435x11
break…
some rows and kb swings @ the Anvil
I had some time before work so I did my deadlift training at Quantum. We don’t have a deadlift bar so it was a little harder, I still managed to beat last week’s reps by 1 though so I was pretty happy.
FRI NOV 09
BENCH
215x10,10
INCLINE PRESS
185x7,7,6
FAT GRIP DB PRESS
75x12,8,8
FAT BAR CURLS
105x8,8,8
bent over lateral raises 3x10
Just a bunch of assistance work today.
SUN NOV 11
REVERSE SSB
295x1,1
225x8
245x8
255x8
BLOCK PULLS
495x3
475x3
LAT PULLS
3x12
CHEST SUPPORTED ROWS
70x12,12,12+4+3
SSB was good, this was a slightly different model from the one I normally use and it was way harder than I expected. It tore up my mid back pretty viciously. By the time I got to the block pulls my back was fried and I had to drop the weight from what I was planning. Finished with some lat work.
MON NOV 12
BENCH
135x5
185x4
205x3
245x2
275x1
240x6,6
Not too bad, would have liked a few more reps @ 240 but I’ll just have to do more next week.
WEDS NOV 14
(80%)
SQUAT
235x5
285x4
335x3
390x2
460x1 → tough but consistent
390x9
CAMBERED SQUAT
420x1 → bar rolled a little
340x8,8
SQUAT + CHAIN
315x3,3 + 80# chain
VLAD SQUATS
315x6,6
Possibly the longest squat workout of my life, between 4-5 hrs. Lots of squatting and shooting the shit. Vlad showed up part way through and I got plenty of good advice on training from him. He suggested super narrow olympic style squats so I gave them a go. They were tough.
THURS NOV 15
(-10%)
DEADLIFTS
275x5
335x4
405x3
465x2
530x2xmiss
465x4
Midback and abs were fried after yesterday’s squat party. Deads weren’t going to go well and in the future I think I’ll move them to Saturdays to get more recovery time in there. It was one of those days where 2 plates felt heavy, 530 came up fast but my back lost position and I couldn’t lock it out. 465x4 was decent, could have done a couple more. Next week I’ll shoot for 8-10
SAT NOV 17
(80%)
BENCH PRESS
225x10,10
PRESS
125x9,8,9
FAT GRIP FOOTBALL BENCH
205x7
185x9+3,7+4
3 sets of fat bar curls + db curls
A solid session, I’ve missed 225x10 the past couple weeks and today hit it for 2 sets with a couple left in the tank.
SUN NOV 18
(80%)
DEADLIFTS AGAINST BANDS (w/ “aggressive” bands)
385x6
405x5,4
SSB SQUAT
250x6,6
260x6
3x12 lat pulldowns
12,12,12+4 chest supported rows
3 sets of reverse hypers
Some good work in here.
What is the idea behind your training setup?
[quote]infinite_shore wrote:
Some good work in here.
What is the idea behind your training setup?[/quote]
Thanks man, right now it’s a pretty basic hypertrophy / AA phase. The set/rep scheme on the big lifts is based off some stuff by Paul Carter and then I’m just doing some higher rep upper and lower assistance and trying to hit some neglected areas.
After I finish this phase I’ll move into a strength phase and probably base the set/rep scheme around Prilepin’s chart and see how that goes. I’ve been talking to a couple very strong guys so I may modify what I’m doing based on their recommendations.
MON NOV 19
(80%)
BENCH
135x5
185x4
205x3
245x2
285x1
240x8
CG 3 BOARD
275x8,6
2 more reps than last week.
WEDS NOV 21
(80%)
2 sets of reverse hypers
SQUAT
255x5
315x4
365x3
415x2
475x1
415x6
CAMBERED SQUAT
430x1 → PR
350x8,8
VLAD SQUATS
325x6,6,6
FRONT SQUATS
185x6,6
3x12 reverse hypers
Had a squat party today. My legs were so blown up by the end I could barely walk out of the gym. The 475 single was tough, I dropped my chest a little out of the hole so I need to fix that, I might try a looking more up rather than down as I have been. Next week I’ll squat 415 for at least 8. Overall a very solid session. The vlad squats made my quads feel like they were going to explode so I had to use almost no weight on the front squats for fear my quads were going to seize on me.
FRI NOV 23
(80%)
BENCH
235x10,10
INCLINE PRESS
185x8,10,7
FAT GRIP FOOTBALL BENCH
185x11,9,8
3 sets of fat bar curls + db curls
I feel my pressing is stronger on my second bench day. On Monday I only got 240x8 and today I hit 2 sets of 10 @ 235 with at least another rep in there. Pleased with this.