Thursday, February 4th
Standing Overhead Press
95 x 1 x 5 (5)
100 x 1 x 5 (5)
115 x 1 x 6 (5+)
95 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups - 50 reps total
A2. Dips - 82 reps total
I tried to do my normal deadlift set on Friday afternoon, and failed immediately into the third (heaviest) 5+ set (hip flexion was suffering), so the hamstring still hasn’t completely recovered.
I’ll probably give the lower body another full week off, work on an upper body split + some body weight stuff this coming work week, then plan to repeat the first week of the new cycle next week / FEB 15th (basically what I tried to do this past week), assuming everything feels better.
Monday, February 8th
Bench Press
140 x 1 x 5 (5)
160 x 1 x 5 (5)
180 x 1 x 9 (5+)
140 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups: 50 reps total
A2. DB Flat Bench - 60 x 1 x 15, 4 x 10
A3. Seated Machine Row (Overhand wide grip) - 150 x 1 x 10, 4 x 8
Thursday, February 11th
Standing Overhead Press
95 x 1 x 5 (5)
100 x 1 x 5 (5)
115 x 1 x 7 (5+)
95 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups - 51 reps total
A2. Dips (chest focus) - 88 reps total
Continuing upper body focus and giving the legs a week off due to last week’s strain. On a positive note, I’m gradually increasing reps on the assistance work without hitting a fatigue point.
Friday, February 12th
Deadlift
235 x 1 x 5 (5)
275 x 1 x 5 (5)
315 x 1 x 5 (5+)
235 x 5 x 5 (FSL @ 5 x 5)
*These went fine, no issues with the legs today, though was disappointed with failure on the 5+ set at the 5th rep…
Assistance Work
A1. Good Morning - 155 x 5 x 10
A2. Weighed (DB) Swiss Ball Ab Crunch - 5 x 20
Tuesday, February 16th
Bench Press
150 x 1 x 3 (3)
170 x 1 x 3 (3)
190 x 1 x 7 (3+)
150 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups: 52 reps total
A2. DB Flat Bench - 60 x 1 x 15, 1 x 10, 2 x 9, 1 x 8
A3. Seated Machine Row (Overhand wide grip) - 150 x 1 x 10, 4 x 8
Wednesday, February 16th
Box Squat
185 x 1 x 3 (3)
210 x 1 x 3 (3)
235 x 1 x 10 (3+)
185 x 5 x 5 (FSL @ 5 x 5)
Friday, February 19th
Standing Overhead Press 95 x 1 x 5 (5)
95 x 1 x 5
110 x 1 x 5
125 x 1 x 5
95 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Lateral Pull-down (machine) - 130 x 5 x 20
A2. Dips (chest focus) - 88 reps total
Conditioning: I went out and ran 100 meter sprints with the girls track team for 25 minutes. It was good for all of us!
Monday, February 22nd
Deadlift
255 x 1 x 3 (3)
295 x 1 x 3 (3)
325 x 1 x 7 (3+)
255 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. DB Romanian DL - 65 x 5 x 10
A2. Weighed Decline Crunch - 35 x 5 x 10
Tuesday, February 23rd
Bench Press
150 x 1 x 3 (3)
170 x 1 x 3 (3)
190 x 1 x 8 (3+)
150 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups: 52 reps total
A2. DB Flat Bench - 60 x 1 x 13, 1 x 10, 1 x 8, 2 x 7
A3. Seated Machine Row (Overhand wide grip) - 150 x 1 x 10, 4 x 8
Injured my quad the weekend before last, so did a light week last week of upper body only - couldn’t even spring 100m. I’m going to Europe March 10-19, so going to do a 2-day split this week and try and do minimum reps on heavy lifts for upper body only.
Monday, March 7th
Standing Overhead Press
105 x 1 x 5 (5)
115 x 1 x 3 (3)
130 x 1 x 2 (1+)
105 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Lateral Pull-down (machine) - 140 x 1 x 20, 4 x 15
A2. Dips (chest emphasis) - 90 reps total
Conditioning: 500 meter sprints + walked the track for approximately 3 miles
Tuesday, March 8th
Box Squat
195 x 1 x 5 (5)
225 x 1 x 3 (3)
250 x 1 x 5 (1+)
195 x 5 x 5 (FSL @ 5 x 5)
3 miles on track for conditioning
Monday, March 28th
Standing Overhead Press
105 x 1 x 5 (5)
115 x 1 x 3 (3)
130 x 1 x 1 (1+)
105 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Lateral Pull-down (machine) - 140 x 1 x 20, 1 x 15, 3 x 12
A2. Dips (chest emphasis) - 80 reps total
Conditioning: 500 meter sprints
Tuesday, March 29th
Box Squat
195 x 1 x 5 (5)
225 x 1 x 3 (3)
250 x 1 x 5 (1+)
195 x 5 x 5 (FSL @ 5 x 5)
2 miles on the track + 2 x 3 intervals of stadium sprints for conditioning
Thursday, March 31st
Bench Press
160 x 1 x 5 (5)
180 x 1 x 3 (3)
200 x 1 x 4 (1+)
160 x 5 x 5 (FSL @ 5 x 5)
Assistance Work
A1. Chin-ups: 47 reps total
A2. DB Flat Bench - 60 x 1 x 13, 2 x 7, 1 x 7, 2 x 6