Kjmont's training log

Training Logs
1

Decided to start a training log on here because both my organization skills just flat out suck and have my workouts are recorded on so many random pieces of paper its not even funny, and because following a log in the gym just takes me out of the zone and rhythm too much.

1/15/11 - AM
Primary Emphasis - Upper Body Performance
A.1 Bradford Press
3 x 75 lbs
3 x 95 lbs
3 x 105 lbs
3 x 115 lbs
2 x 125 lbs
3 x 115 lbs
3 x 120 lbs
2 x 125 lbs
5 x 115lbs

A.2 TRX External Rotation/Band Overhead Speed Press

B.1 Seated Behind the Neck Press
3 x 95 lbs
3 x 105 lbs
3 x 115 lbs
3 x 125 lbs
3 x 115 lbs
3 x 120 lbs
3 x 125 lbs
5 x 115 lbs

B.2 TRX Face Pulls

C.1 Bench Press
3 x 155 lbs
3 x 175 lbs
3 x 195 lbs
3 x 205 lbs
2 x 215 lbs
3 x 195 lbs
3 x 200 lbs
3 x 205 lbs
6 x 195 lbs

C.2 Band Rear Delts (Holding Peak Contraction 2 seconds)

C.3 TRX Rear Delts

D. Back Squats
5 x 115 lbs
5 x 135 lbs
3 x 155 lbs
3 x 175 lbs
3 x 155 lbs
3 x 165lbs
3 x 175 lbs
8 x 155 lbs

Secondary Emphasis - Abs
A. Cable crunches 8 x 8 (15 seconds rest) Kept switching weights so I dont remember the weight used on any of the Ab sets

B. Seated cable crunches On the lat pulldown machine 8 x 8, 15 sec. of rest

C. Swiss ball crunches 8 x 8 , 15 seconds of rest

D. Bench knees pull-in 8 x 8, 15 sec. of rest

Everything felt great today! The only thing is that my shoulders felt pretty fatigued after the bradford presses, but that was kind of the point. My triceps are pretty strong in comparison to my shoulders, and I would push so hard into lock out that it would overtax my traps, leaving my press very unstable for the following sets, so it would leave my shoulders feeling under stimulated, my triceps good, and my traps overtaxed. And nothing needs to be said about my squat sets, its obvious it needs to be brought up (had a badly injured knee over the summer into early fall, maybe got about 10 leg workouts during that time period).

I may keep this exercise set up, I may not im not sure yet, however I am definitely keeping the bench/rear delt mini-circuit, it hit my back perfectly and gave my a very stable base to bench from.

2

1/15/11 - PM
Nueral Charge Workout
A.1 Sled Front Raises - 5 sets
A.2 Vertical Jumps - 3 sets
A.3 Medicine Ball Push Press-Catch-Slam - 4 sets
A.4 Broad Jumps - 5 sets

1.5 hours later
A. Sled Biceps Curls - 4 sets, 20 m
B. Sled Rear Delts - 4 sets, 20 m
C. Sled Press - 4 sets, 20 m
D. Sled Dragging Walking Backwards - 2 sets, 20 m - 2 sets, 15 m
E. Sled Pushing(Slow Long Steps) - 4 sets, 20 m
F. Sled Pushing (Sprinting) - 4 sets, 20 m

3

Good luck with your routine and I agree an online log is more organized. I’ve always heard seated behind the neck press is very bad for your shoulders but if your shoulders can handle it its a good exercise what would you say?

4

Thanks man! And I feel its a great shoulder exercise for me because I have good shoulder mobility and just feel overall more comfortable with it over other overhead press variations. That and I get a more explosive/powerful press and better contraction with it.

5

1/16/11 - AM
Primary Emphasis - Lower Body Performance
A. Top-Half Squat from Pins
3 x 1 Clusters @ 255 lbs
3 x 1 Clusters @ 275 lbs

B.1 Vertical Jumps

B.2 Back Squat
5 x 135 lbs
5 x 155 lbs
3 x 165 lbs
3 x 175 lbs
3 x 155 lbs
3 x 165 lbs
3 x 175 lbs
5 x 155 lbs

C. Leg Press
8 x 180 lbs Blue Iron Woody Bands
7 x 190 lbs Blue Iron Woody Bands
6 x 200 lbs Blue Iron Woody Bands
6 x 190 lbs Blue Iron Woody Bands
8 x !80 lbs Blue Iron Woody Bands
8 x 190 lbs Blue Iron Woody Bands

D. Lying Leg Curls
10 x 100lbs
5 x 120lbs

Secondary Emphasis - Upper Body Performance
A.1 Band Speed Overhead Press

A.2 Behind the Neck Press
5 x 75 lbs
5 x 85 lbs
5 x 95 lbs
3 x 105 lbs
3 x 115 lbs
3 x 125 lbs
3 x 115 lbs
3 x 120 lbs
10 x 105 lbs

B.1 Barbell Rows
5 x 95 lbs
5 x 105 lbs
5 x 115 lbs
4 x 125 lbs
3 x 135 lbs
2 x 145 lbs
12 x 105 lbs (Max Rep Circuit)
8 x 105 lbs (Max Rep Circuit)

B.2 Band Rear Delts
6 x 8
1 x 20 (Max Rep Circuit)
1 x 12 (Max Rep Circuit)

B.3 Blast Strap Rear Delts
6 x 5
2 x 8 (max rep circuit)

Todays Workout Started out decent but slowed down big time between having a high blood sugar during the entire workout (it really seems to prevent me from getting neurally activated, and my shoulders felt tight from yesterday and couldn’t really even get close to in the zone on the behind the neck press), which is why instead of using a staggard approach, I tried using bands as a preactivation to help with the drain i got from the high blood sugar and band leg press (that was draining too).

And since my back felt good from yesterday and wanted to stimulate it,but couldn’t do it paired with my pressing, I did a semi-heavy setup after the pressing with tons of mechanical loading. Now that felt great, felt my back working like never before!

6

Oh and for the record im not doing the traditional High Performance mass setup, im doing a variation of it that CT outline a few months ago.

My week looks like:
Saturday - Upper Body Performance
Sunday - Lower Body Performance
Monday - Foundation
Tuesday - Upper Body Performance
Wednesday - Lower Body Performance(Mostly Sled Dragging)
Thursday - Upper Body Performance
Friday - Neural Charge

7

1/17/11 - AM
Primary Emphasis - Foundation Muscles
A.1 Band Speed Straight Arm Pulldowns

A.2 Low-Pulley Decline Bench Pullovers
5 x 80 lbs
5 x 100 lbs
5 x 120 lbs
3 x 130 lbs
3 x 140 lbs
2 x 150 lbs

B.1 Double-Position Pulldowns (1 rep Regular Lat Pulldown 1 Pulldown leaning backwards = 1 rep)
6 x 105 lbs
6 x 90 lbs
6 x 90 lbs

B.2 Low-Double Contraction Lat Pulldowns
6 x 105 lbs
7 x 90 lbs
6 x 90 lbs

B.3 Low-Double Contraction Pulldowns (Leaning Backwards)
7 x 105 lbs
8 x 90 lbs
6 x 90 lbs

B.4 3 Position Pulldowns (Lat Pulldowns, Leaning Back Pulldowns, Cheat lat Pulldowns) 5-5-5 reps
15 x 105 lbs
15 x 90 lbs
15 x 90 lbs

C.1 Straight-Arm Pulldowns (Hold 2 seconds in bottom position)
8 x 70 lbs
6 x 80 lbs
6 x 60 lbs
5 x 50 lbs

C.2 Blast Strap Straight-Arm Pulldowns (8-10 reps)

D. Lat Pulldown (Holding Peak Contraction 2 seconds)
8 x 80 lbs
10 x 60 lbs

E.1 Single-Arm Preacher Curls
5 x 30 lbs
3 x 35 lbs
3 x 35 lbs
3 x 40 lbs
3 x 40 lbs

E.2 Speed Single-Arm Band Curls (10 reps)

F.1.1 Elbows-In Preacher Curls (Co-Contraction Technique)
10 x 40 lbs
8 x 40 lbs
8 x 40 lbs

F.1.2 High-Double Contraction Elbows-In Preacher Curls (Co-Contraction Technique)
6 x 40 lbs
6 x 40 lbs
6 x 40 lbs

F.1.3 Low-Double Contraction Elbows-In Preacher Curls (Co-Contraction Technique)
6 x 40 lbs
5 x 40 lbs
4.5 x 40 lbs (Managed to do low contraction rep 4, but couldnt get the complete rep after)

F.1.4 3 Postion Elbows-In Preacher Curls (Co-Contraction Technique)(Regular, High, Low) 5-5-5- reps
12 x 40 lbs (5,5,2)
13 x 40 lbs (5,5,3)
12 x 40 lbs (5,5,2)

F.2 Blast Strap Curls (10 reps supersetted with each Mini-set)

G.1 Dumbbell Hammer Curls on Steep Side of Preacher Bench (Special Technique - Intra-set Contrast Reps)
Intra-set contrast reps = 2 reps with 6040 tempo, 2 reps speed reps, 2 reps 6040 tempo, 2 reps speed reps
8 x 15 lbs fat grips
7 x 15 lbs fat grips (2,2,1,2)
8 x 15 lbs

G.2 Blast Straps Hammer Curls (10 reps

H.1 Steep Side Reverse Preacher Curls
7 x 40 lbs

H.2 Reverse Preacher Curls
4 x 40 lbs

H.3 Standing Reverse Curls
3 x 40 lbs

H.4 Cheat Reverse Curls
5 x 40 lbs

8

1/18/11 - PM (Pulse Feast Day)
Primary Emphasis - Upper Body Peformance
A.1 Bradford Press
5 x 75 lbs
5 x 85 lbs
5 x 95 lbs
5 x 105 lbs
3 x 115 lbs
3 x 125 lbs
3 x 115 lbs
3 x 120 lbs
3 x 125 lbs
5 x 125 lbs

A.2 Band Speed Overhead Press/Blast Strap External Rotation

B.1 Seated Behind The Neck Press
5 x 95 lbs
5 x 105 lbs
3 x 115 lbs
3 x 125 lbs
3 x 115 lbs
3 x 120 lbs
3 x 125 lbs
5 x 115 lbs

B.2 Blast Strap Face Pulls
3 x 8 @ body weight (didn’t need much trap work today, already had pumped to hell and back traps)

C.1 Bench Press
3 x 155 lbs
3 x 175 lbs
3 x 195 lbs
3 x 205 lbs
2 x 215 lbs
3 x 205 lbs
2 x 210 lbs
1 x 215 lbs
2 x 205 lbs

C.2 Band Rear Delts
8 x 8 @ Bodyweight 1 max reps (20 reps)

C.3 Blast Strap Rear Delts
8 x 5 @ Bodyweight = 1 max reps (8 reps)

D. Back Squats
3 x 135 lbs
3 x 145 lbs
3 x 155 lbs
3 x 165 lbs (stopped here, had a lot of pressure in my knee, “better to skip 1 workout rather than 1 month of workouts!”

Secondary Emphasis - Abs
A. Seated Cable crunches on the lat pulldown machine 8 x 8 (15 seconds rest) Kept switching weights so I dont remember the weight used on any of the Ab sets

B. Decline Bench Garhammer Raises 8 x 8, 15 sec. of rest

C. Swiss ball crunches 8 x 8 , 15 seconds of rest

D. Bench knees pull-in 8 x 8, 15 sec. of rest

Over All it felt like a decent workout today, lats still were very tight from yesterday and seemed to through off my pressing because my shoulders felt uncomfortable and out of place, the squats sucked because of the knee problem, but I fried my abs to hell and back! I did make some improvements strength wise over my last workout on the bradford press, the first couple sets were fast and felt great even with the fat gripz!

I am not surprised either by my slight lack of recovery due to the extreme calorie deficit I am in (I am in the first week of a 2 week blitz fat loss week, which will switch to a moderate deficit with a targeted carb approach after that)

9

1/19-11
Primary Emphasis - Lower Body Performance
A. Back Squat
3 x 135 lbs
3 x 145 lbs
3 x 155 lbs
3 x 165 lbs
3 x 175 lbs
3 x 155 lbs
3 x 165 lbs
2 x 175 lbs
7 x 155 lbs

B. Trap Bar Deadlift
5 x 115 lbs
5 x 125 lbs
3 x 135 lbs
3 x 145 lbs
3 x 165 lbs
3 x 145 lbs
3 x 155 lbs
3 x 165 lbs
4 x 135 lbs

C. Deadlifts
2 x 185 lbs
3 x 205 lbs
3 x 225 lbs
3 x 245 lbs
2 x 255 lbs
3 x 235 lbs
3 x 245 lbs
2 x 255 lbs
1 x 235 lbs

10

1/22/11
Primary Emphasis - Upper Body Performance
A.1 Bradford Press
5 x 75 lbs
5 x 85 lbs
5 x 95 lbs
5 x 105 lbs
4 x 115 lbs
2 x 125 lbs
3 x 115 lbs
3 x 115 lbs
3 x 120 lbs
3 x 120 lbs
2 x 125 lbs
2 x 125 lbs

A.2 Blast Strap External Rotation

B. Lateral Raises (bottom partials)
30 x 15 lbs
25 x 15 lbs
25 x 15 lbs
20 x 15 lbs
20 x 15 lbs (full reps)
20 x 15 lbs (full reps)

C. Behind the Neck Press
5 x 95 lbs
3 x 105 lbs
3 x 115 lbs
3 x 125 lbs
3 x 135 lbs
2 x 145 lbs
5 x 115 lbs
4 x 115 lbs
4 x 120 lbs
3 x 120 lbs
3 x 125 lbs
2 x 125 lbs
6 x 115 lbs

D. Decline Triceps Extensions (Bottom partials)
30 x 15 lbs
25 x 15 lbs
20 x 15 lbs
25 x 15 lbs
15 x 15 lbs (10 full reps, 5 partials)
10 x 15 lbs (5 full reps, 5 partials)

E. Bench Press
5 x 135 lbs
3 x 155 lbs
3 x 175 lbs
3 x 195 lbs
3 x 185 lbs
3 x 185 lbs
3 x 190 lbs
3 x 190 lbs
3 x 195 lbs
3 x 195 lbs
2 x 185 lbs

F. Back Squat
5 x 135 lbs
3 x 145 lbs
3 x 155 lbs
3 x 165 lbs
3 x 175 lbs
3 x 155 lbs
3 x 155 lbs
3 x 165 lbs
3 x 165 lbs
3 x 175 lbs
2 x 175 lbs
6 x 155 lbs

G.1 Bradford Press (2 set drop set)
12 x 85 lbs
8 x 65 lbs

G.2 Blast Strap Push Ups
15 x BW

G.3 Bench Pushups
15 x BW

G.4 Dips
6 x BW

I started adding in mini-pump set partials to drive alot of blood into my muscle, stretching the fascia, than tearing it up with heavy sets, idea courtesy to Alex Raymond and Coach Thib. Its been working great for me too, I tried it a couple of days prior to this workout and the next day I no lie had stretch marks on my delts, and man did i have sore lateral delts, which I never have gotten sore in my life!

11

1/23/11 - AM
Primary Emphasis - Lower Body
A.1 Vertical Jumps

A.2 Back Squat
5 x 135 lbs
5 x 145 lbs
5 x 155 lbs
3 x 165 lbs
3 x 175 lbs
3 x 155 lbs
3 x 155 lbs
3 x 165 lbs
3 x 165 lbs
2 x 175 lbs
2 x 175 lbs
8 x 155 lbs

B. Leg Press (Close Stance, Pushing with Toes)
5 x 270 lbs
5 x 290 lbs
5 x 310 lbs
5 x 330 lbs
5 x 310 lbs
5 x 310 lbs
5 x 320 lbs
5 x 320 lbs
4 x 330 lbs
3 x 330 lbs
2 x 310 lbs

C. Close-Stance Front Squats
5 x 75 lbs
5 x 95 lbs
5 x 105 lbs
5 x 85 lbs
5 x 85 lbs
5 x 95 lbs
5 x 95 lbs
3 x 105 lbs
3 x 105 lbs
5 x 85 lbs

D.1 Close-Stance Front Squats
10 x 75 lbs

D.2 Lying Leg Curls
12 x 100 lbs

D.3 Alternating Leg Extensions
10 x 50 lbs
5 x 50 lbs (with both legs)
5 x 40 lbs (with both legs

D.4 Body Weight Squats
8 x BW

By the end of the front squats, and especially the back squats I thought I was gonna leave my precious anconda, mag10, workout fuel combo in the bottom of a gym trash can. Brutal workout!

12

After screwing around in the gym and having training ADD, I am finally back on track…

My new updated schedule is:
Saturday - Upper Body Performance (Extreme Training Segmentation with special emphasis on bench press)
Sunday - Lower Body Performance or Nueral Charge Eccentric-less training (depends on how I feel from the previous high volume day)
Monday - Foundation Muscles
Tuesday - Upper Body Performance (Emphasis on Bench press starting Strength)
Wednesday - Lower Body Performance(Mostly Sled Dragging)
Thursday - Upper Body Performance (Overload Bench Day)
Friday - Neural Charge

Todays Training
Micro-Session 1:
A. Power Snatch
3 x 85 lbs, 3 x 95 lbs, 3 x 105 lbs, 3 x 115 lbs, 2 x 1 @ 135 lbs

B.1 Push Press
3 x 95 lbs, 3 x 105 lbs, 3 x 115 lbs, 3 x 125 lbs, 3 x 135 lbs, 1 x 145 lbs

B.2 Blast Strap Face Pulls - 5 sets, 8 - 10 reps

C.1 Bench Press
5 x 155 lbs, 3 x 175 lbs, 3 x 195 lbs, 2 x 215 lbs, 1 x 235 lbs

C.2 Band Rear Dealts - 6 x 10-12 reps
C.3 Blast Strap Rear Delts - 6 x 8 - 10 reps

D. Extended-Cluster Bench Press - 1 x 9 (9 x 1 reps) @ 225 lbs

E.1 Reverse-Band Close Reverse-Grip Bench Press
6 x 225 lbs, 6 x 235 lbs, 6 x 245 lbs, 6 x 225 lbs, 6 x 235 lbs

E.2 High Power Pulls
5 x 95 lbs, 3 x 5 @ 95 lbs, 5 x 95 lbs

Micro-Session 2
A.1 Bench Press
3 x 135 lbs, 3 x 155 lbs, 3 x 175 lbs, 3 x 195 lbs, 1 x 215 lbs

A.2 Low Power Pulls
5 x 135 lbs, 5 x 165 lbs, 5 x 175 lbs, 2 x 5 2 185 lbs

B.1 Bench Press - Regular Cluster Reps
4 x 1 reps @ 225 lbs, 4 x 1 @ 220 lbs, 2 x 5 (5 x 1 reps) @ 215 lbs, 4 x 1 reps @ 215 lbs (confusing but 5 total sets lol)

B.2 Face Pulls (to overhead position)
8 x 60 lbs, 11 x 50 lbs, 2 x 10 @ 50 lbs, 10 x 60 lbs

C.1 Bradford Press
6 x 65 lbs, 6 x 75 lbs, 5 x 85 lbs, 4 x 95 lbs, 9 x 65 lbs

C.2 Military Press Shrugs
8 x 65 lbs, 7 x 75 lbs, 5 x 85 lbs

Micro-Session 3 coming up in an hour…

13

Micro-Session 3:
A. Bench Press
3 x 135 lbs, 3 x155 lbs, 3 x 175 lbs, 1 x 205 lbs, 1 x 225 lbs

B. Bench Press cluster drop set
Set 1 - 1 x 225 lbs, 1 x 215 lbs, 1 x 205 lbs, 1 x 195 lbs
Set 2 and 3 - 1 x 235 lbs, 1 x 225 lbs, 1 x 215 lbs, l x 205 lbs

Crazy 8’s
C.1 Lying Triceps Extensions - 2 x 10 @ 50 lbs
C.2 Dumbbell Pronated Kickbacks - 2 x 8 @ 15 lbs
C.3 Bench Dips w/ feet on 2 x 35 and 2 x 45 lb bumper plates - 2 x 8 @ bw
C.4 EZ-Bar curls - 2 x 8 @ 50 lbs
C.5 2-Arm Pinwheel Curls - 2 x 8 @ 25 lbs
C.6 Standing Alternating Hammer Curls - 2 x 8 @ 25 lbs

Cut this workout short because my blood sugar crashed big time!

14

Lower Body Performance
A. Extreme Deficit Split Squats
5 x 5 reps @ 15 lb dumbbells

B. Power Safety Squats
3 x 135 lbs, 3 x 145 lbs, 3 x 155 lbs, 3 x 165 lbs, 3 x 175 lbs, 3 x 185 lbs, 2 x 195 lbs
3 x 3 @ 115 lbs, 3 x 3 @ 135 lbs, 3 x 3 @ 155 lbs

C. Front Squats
3 x 75 lbs, 3 x 95 lbs, 3 x 105 lbs, 3 x 115 lbs, 3 x 125 lbs
3 x 3 @ 105 lbs, 3 x 3 @ 115 lbs, 1 x 3 @ 125 lbs

D. Lying Leg Curls (toes pointed out)
14 x 70 lbs, 12 x 80 lbs, 10 x 100 lbs, 8 x 110 lbs, 35 x 50 lbs

E.1 Floor Extensions
3 x 65 lbs, 3 x 75 lbs, 3 x 85 lbs
3 x 3 @ 65 lbs, 3 x 3 @ 75 lbs, 1 x 3 @ 85 lbs

E.2 High-Incline Dumbbell Curls
3 x 20 lbs, 3 x 25 lbs, 3 x 35 lbs
3 x 3 @ 25 lbs, 3 x 3 @ 30 lbs, 1 x 3 @ 35 lbs

15

Foundation Training
Gym closed early today so it was a home workout
A. thib lat pull-ups
8 x BW, 6 x BW, 2 x 5 @ BW

B. Medium-Grip Pull Ups standing on blue monster mini-band
3 sets of 6 reps - 2 Position Pull Ups (1 normal pull up 1 rep leaning back = 1 rep)
3 sets of 6 reps - low-double contraction pull ups
3 sets of 6 reps - low-double contraction leaning back pull ups
3 sets of fatigue loading - standard pull ups

C.1 Close-Grip Barbell rows - 4 x 8 reps @ 95 lbs
C.2 Chest Supported Rear Laterals - 4 x 8 reps @ 15 lbs

D. Single-Arm Barbell Curls
1 x 5 @ 20 lbs, 1 x 3 @ 30 lbs, 1 x 4 @ 25 lbs, 2 x 5 @ 20 lbs, 3 x Fatigue Loading @ 25 lbs

Crazy 8’s
E.1 Decline Reverse-Grip Lying Triceps Extensions - 8 x 8 @ 50 lbs
E.2 Dumbbell Pronated Kickbacks - 8 x 8 @ 15 lbs
E.3 Bench Dips w/ feet on 2 x 35 and 2 x 45 lb bumper plates - 8 x 8 @ bw
E.4 EZ-Bar curls - 8 x 8 @ 50 lbs
E.5 Standing Hammer Curls - 8 x 8 @ 15 lbs
E.6 Pinwheel Curls - 8 x 8 @ 15 lbs

16

Upper Body performance - Starting strength emphasis
A.1 Bradford Press
5 x 75 lbs, 5 x 85 lbs, 5 x 95 lbs, 3 x 105 lbs, 3 x 115 lbs, 2 x 3 @ 105 lbs, 2 x 3 @ 110 lbs, 2 x 3 @ 115 lbs, 3 x 105 lbs

A.2 Tear Lat Pull down to Face
6 x 8 @ 90 lbs (squeezing 2 seconds)

B. Push Press
3 x 95 lbs, 3 x 105 lbs, 3 x 115 lbs, 3 x 125 lbs, 2 x 3 @ 115 lbs, 2 x 3 @ 120 lbs, 2 x 3 @ 125 lbs, 1 x 3 @ 115 lbs (these sets were waaayyy too easy. it basically changed from a push press to a very slightly cheated military press)

C. Bench Press from Pins 1" above Chest
3 x 135 lbs, 3 x 155 lbs, 3 x 175 lbs, 3 x 195 bs, 3 x 215 lbs, 2 x 225 lbs
5 x 3 @ 215 lbs

D. Bench Press Contrast Reps
3 x Fast Turnaround Reps @ 175 lbs
1 x Deadstop Reps (paused 3 seconds on chest), 2 x FTR @ 175 lbs
2 x DSR, 1 x FTR 175 lbs
3 x DSR @ 175 lbs
3 x FTR @ 175 lbs
3 x FTR @ 205 lbs
5 x 3 DSR @ 135 lbs
3 x 3 FTR @ 135 lbs (close Grip Bench Press)

E.Power Squats
3 x Bar
2 x 135 llbs
(Just wasnt feeling it today so i stopped)

This workout felt AMAZING. It was one of this 1 in 100 workouts where the weight just goes up fast and strong (despite me having a low blood sugars), it seems i added close to 10 - 20 lbs on both the pin press and push press, and the bradford press was MUCH easier

17

Lower Body Performance
A. Hammer Strength Lying Leg Curls
16 x 20 lbs, 14 x 25 lbs, 8 x 30 lbs, 12 x 25 lbs, 25 x 15 lbs

B. Power Squats
3 x 115 lbs, 3 x135 lbs, 3 x 155 lbs, 3 x 175 lbs
2 x 3 @ 115 lbs, 2 x 3 @ 135 lbs, 2 x 3 @ 155 lbs, 1 x 3 @ 115 lbs

Blood sugar crashed and cut the session short, was hoping to get a second session in later but i was just hit too hard from hours of lows. what a rough day

18

Upper Body Performance
A. Bradford Press
5 x 75 lbs, 5 x 85 lbs, 5 x 95 lbs, 3 x 105 lbs, 2 x 115 lbs
3 x 3 @ 95 lbs, 3 x 3 @ 105 lbs, 3 x 95 lbs

B.Push Press
3 x 95 lbs, 3 x 105 lbs, 3 x 115 lbs, 3 x 125 lbs
3 x 3 @ 115 lbs, 3 x 3 @ 125 lbs, 3 x 115 lbs

C. Bench Press
3 x 135 lbs, 3 x 155 lbs, 3 x 175 lbs, 2 x 205 lbs

D. Top-Half Bench Press from Pins
3 x 205 lbs, 3 x 225 lbs, 2 x 245 lbs
Cluster Reps - 2 x (3 x 1) @ 245 lbs

E. Strong Portion Bench Press (basically top 1/3)
2 x 3 @ 245 lbs

Very different than the workout I planned but i had to train at home today. Not that going to the gym would’ve helped…I was sick all day and everything felt too heavy so i cut the workout short…again…

19

Upper Body Performance - Micro Session 1
Activation Clusters
A. Top-Half, Bench Press From Pins
3 x 1 @ 255 lbs
3 x 1 @ 275 lbs
2 x 1 @ 295 lbs

Force Spectrum Ramping
B. Bench Press
3 x 135 lbs, 3 x 155 lbs, 3 x 175 lbs, 3 x 195 lbs, 2 x 205 lbs, 3 x 215 lbs, 3 x 225 lbs, 2 x 235 lbs, 2 x 245 lbs, 1 x 255 lbs, 0 x 265 lbs (Just missed this one!)

Extended Clusters
C. Bench Press
7 x 1 @ 235 lbs

D. Dips
5 x BW, 10 x BW, 15 x BW, 20 x BW (Rest-Paused these like 4 times to get to 20)

Sick Workout Today! I added 30 lbs to my activation cluster, 20 lbs to my 3 rep max, and almost 15 lbs to my single in the bench press in a week. I Planned on doing a close-grip floor press for exercise D but neural fatigue set and I just couldn’t get a good feel to the exercise so I changed it to some high rep dips. All in all it was a great workout and have 2 more schedule workouts today so i can’t complain. And I cut back on the assistance work because my carbs have been cut down too much to continue with the high volume assistance work so I am going to try out this set up today and see how it goes.

20

Micro-Session 2
Force Spectrum Ramping
A. Bench Press
3 x 155 lbs, 3 x 175 lbs, 3 x 195 lbs, 1 x 225 lbs

Cluster Sets
2 x 1 @ 235 lbs (Failed on third rep and almost got crushed)
Felt like Shit, ended session here

Micro-Session
Force Spectrum Ramping
A. Bradford Press
3 x 75 lbs, 3 x 85 lbs, 3 x 95 lbs, 3 x 105 lbs

Force Spectrum Ramping
B. High-Incline Bench Press
3 x 105 lbs, 3 x 115 lbs, 3 x 135 lbs, 3 x 155 lbs, 1 x 165 lbs

Force Spectrum Ramping
C. Close-Grip Bench Press
3 x 165 lbs, 3 x 185 lbs, 3 x 195 lbs, 2 x 205 lbs

Force Spectrum Ramping
D. Bench Press
2 x 205 lbs, 1 x 225 lbs

(Attempt at cluster training again)
2 x 1 @ 225 lbs, 2 x 1 @ 225 lbs

Gave up on it, and just did a high volume sled session. Just wasn’t feeling these secondary sessions…