Sunday, March 10, 2013

Training Update: Week 3 and 4 Completed

3.7.13 Dead Lifts
Warm Ups
Dead Lifts: 425 x 8, 435 x6….took it easy on my back, just ended set soon as muscles began to feel fatigued
Dead Lift Singles: 365 12 x1 (Single lifts, 15 seconds rest between each lift)
*These are meant to work on technique, speed, and muscle memory.
Over Heard Press:  175 x 12,12
Shrugs: 405 x 20, 495 x 12
Seated Should Press to Front: 205 x 6, 6
Seated High Back Rows (machine): 115lb x 12,12 (single arm)
180 Lateral Raises: 20 x 12, 12, 12, 12
T-Bar Rows: 270lb x 8, 8, 8
*Back a little tight, but went easy on the lifts that stress the back the most. All in all, happy could get it done. Going to skip Bent Over Barbell Rows for 1 week to give my weak link a bit of time to heal.

3.9.13 Chest/back Body Weight 279lb!

Bench: 305lb x 12, 10 (PR!)
Pendlay Rows: 225lb x 12, 12 and 275lb x 12 (no straps)
Flat Bench Dumb Bell Press: 130’s x 10, 10
Weighted Pull Ups, wide grip: Bdy weight + 25lb x 10, 10, 10
Incline Dumb Bell Press: 115’s x 12, 12
Bdy Weight Chin Ups: 12, 12, 12
Weighted Dips: bdy weight + 75lb x 10, 10
Dumb Bell Curls: 60’s x 10, 10
Cable Tricep Extensions: 115 x 10, 10

3.10.13 Squats  Body Weight 280lb
Warm Ups: 225 x 10, 10, 10; 315 x 10, 10
Back Squats: 365lb x 10, 8, 8
Safety Bar Squats (Front Squats): 275 x 8, 8, 8, 8
Stiff Leg Dead Lifts: 315 x 10, 10, 10
Hack Squats: 3plates a side x 10, 10
Super set Wide Grip Bdy Weight Pull Ups: 8 sets of 8

*Felt a little lack of energy today. Too many activities prior to  getting to the gym.

This completes week 3 and 4. I hit most of my numbers and set some PR’s (Personal Records) along the way…so cool! Looking really forward to upping the weights and getting some ab work back in. I have only made a small change to the foods I am eating, namely upping my protein during the day and watching my junk food. I also trimmed back my “cheat day” to only a “cheat meal.” This is paying off as I started this 2 week period at about 286lb and finished at 280lb.

Here are the goals on the main lifts for week 5 and 6:

Bench Press: 315lb-325lb 2 sets of 10
Squats: 385lb for 2 sets of 10
Overhead Press: 185lb for 2 sets of 10
Dead Lifts: 445lb x 2 sets of 10

Thanks for the read,


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