October 25, 2010
Macro 1, Micro 2 (6 Rep Core Lift, 4-6 Rep Supplement Lifts)
Press Day
Normally my core lift set/rep/scheme would look something like this on my first micro: 3 sets, 70% 1RM, 6 reps, 6 reps, AMRAP. However, I am experimenting with a bench press progression table which has me doing things a little differently. As some of you get to know GST, you’ll see how my press core lift will differ from my squat, pull, and lift core lifts. Just wanted to clear up any future confusion about my press days being different than the rest of the days.
Flat BB Bench Press
5 sets, Progression Table Method
Flat DB Press
4 sets of 4-6 reps
BB Floor Press
4 sets of 4-6 reps
Standing Close Grip Push Press
4 sets of 4-6 reps
Tricep Pressdowns
3 sets of 4-6 reps
Direct Ab Work: Hanging Leg Raises
Weak Point Training: Calves
Today told me that I’ll be experiencing the wonderful benefits of increased carb intake over the coming weeks. My endurance is increasing as well as my top end strength levels. I enjoy the heavy supplement days, as they allow me to see where I’m at and push my limits. Each supplement set/rep scheme has its positives, but that is why I really like the high intensity days.
Bench press went well, and I’m also looking forward to seeing how the progression table is going to work into my program. I’m just ready to gain some weight back and start feeling strong again. 3 months on a voluntary cut is good enough for me!
For those following, let’s get this show on the road! Tomorrow I’ll be hitting my squat day, which will be a tough one. I’ll be hitting some moderately heavy squats and following them up with heavy lunges, front squats, leg extensions, direct ab work, and weak point calf training. Definitely gonna be hittin my Quake 10.0 preworkout, as I’ll need the energy!