Training 4.3.13 to 4.9.13

A quick training update. Looking forward to my heavy phase for next 2-3 weeks.

4.3.13 Front Squats and Shoulders  Body Weight 278lb

Warm Ups

Front Squats (with Safety Bar): 245lb x 8, 8; 295lb x6, 6, 5

Standing Overhead Press: 195lb x 5, 5, 5

Stiff Legg Dead Lift: 225lb x 12, 12, 12

Seated Overhead Press: 195lb x 9; 205lb x 6, 5

Machine Hack Squats: 3plates a side x 8, 8, 8; 3.5plates a side x 8

Single Leg Hamstring Curls: 130lb x8, 140lb x8, 150lb x8, 160lb x6

Leg Extensions: 70lb x 40, 40, 40

Reverse Curls: 65 x8, 85x8, 105 x 8

4.7.13

Ok, had a few days off to complete “Honey Do” and respond to work requirements. Back on track and ready to move into a 2-3 week heavy training mini-cycle.

4.7.13: Bench n Back: Body Weight 278lb

Warm Ups

Flat Bench: Bar x 10, 95 x 10, 135 x 10, 185 x 10, 225 x 10, 275 x10, 315 x 5, 345 x 4, 5, 3, 315 x8

Pendlay Rows: 225 x 10, 275 x 10, 315 x 10, 10, 10

Incline Bench:  225 x 10, 275 x 8, and 295 x 5

Curls: 125 x 6, 6, 6…Close Grip Bench: 295 x 6, 6, 6 (Supersets)

4.8.13: Cardio/AB + Whatever Day

Flat Bench: 225lb x 20, 20, 20…super set with pull ups, chins body weight only 20, 15, 15

…theory here was just to get a pump and work the muscle…these are not too hard anymore

8 Sets of 10 for Abs…two low leg pulls, two hanging leg pulls, 4 sets on inverted bench

Bent Over Rows: 225lb x 15, 15 (again just to get a pump and crack a sweat)

1.5 miles run/walk on treadmill

So the goal in this 2-3 week phase is to crank Bench to 345lb x 6-8 for 2-3 sets, squat either higher weight or higher reps, 195lb for 6-8 with overhead presses, and Deadlift 455lb for 4-6.

After my work out on 4.7.13 I have had some left shoulder pain. I believe from my heavy inclines, going to reduce weight or sub different exercise or alter the set up…I hate the gym incline, feels awkward.

I also realized time to start getting a spot when on the heavy sets, just so I can be sure to not rack the weight too early.

If this phase goes well, I may finally give 405lb bench a try.

Thanks for the read,

BDS