7/31/2016

De-load Week

Sunday Night

Deadlift Practice
135x5
205x3
225x2 Singles

Wide-grip Bench Press
145x25

Cheat Rows
135x15

The previous 4 weeks of training
have gone great. Bench Strength
is back and at a lower body-weight.
Deadlifts are looking better and I
can get in position under the squat
bar w/o too much discomfort. Next
week will be challenging starting a
new cycle while visiting the kids in
Oregon. I'm going to do another
hypertrophy cycle (10-5-8-3) so 4
sets of ten on comp lifts. I'll skip
1-rep practice and just get the volume
in and do a weak area finisher like a
1x10 or 1x20.

7/30/2016

Saturday

Bench Press Practice
Bar
135x10
155x5
185x2
225x1
255x1@8
265x1@9
230x1@6
230x1@6

4x3+ Squats
Bar
135x5
185x3
225x3
230x3
230x3
230x5

Pull-ups
x2
x1 5 Singles
Band Assisted
x4

Ab Roller
2x10

Side Bends
25x15

7/28/2016

Thursday

Front Squats
Bar
95x5
135x5
145x5
150x5

4x3+ Deadlifts
135x5
135x5
185x3
235x3
235x3
235x3
235x5

Rope Tricep Extensions
120x30
120x13
120x7

Ab Roller
1x10

Bench Crunch
Barx10

7/27/2016

Wednesday Night

Squat Practice
Bar
135x5
185x3
225x1
275x1
295x1@9
225x2

4x3+ Volume Bench Press
Bar
135x10
155x5
185x1
225x3
230x3
230x3
230x5

Horizontal Rows
4x8

7/24/2016

Sunday

Deadlift Practice

135x5 2 Sets
185x3
205x1
255x1
275x1
300x1@9

Wide-grip Bench Press
Barx25
95x10
145x25
145x20

BB Power Row
135x7
155x5 2 Sets

7/22/2016

Friday

Front Squats
Bar
95x5
145x5 3 Sets

Volume Deadlifts
135x5
185x3
205x8 4 Sets

Pull-ups
3 Singles
3 Reps with Blk Band

7/20/2016

Wednesday Night

Squat Practice
Bar
95x10
135x5
185x3
225x1
275x1@8
280x1@8

Volume Bench Press
Bar
135x10
155x5
200x8 5 Sets @8-9

Rope Pushdowns
120x23
120x11
120x7

7/17/2016

Sunday Night
Wk-3 Day-1

Deadlift Practice

Bar
135x5
185x2
205x1
255x1
290x1@9

My form was off. Not tight, not
pulling back, shins not vertical.
Last rep was the best of the night
and it wasn't too good.

Wide-grip Bench Press
Bar
95x10
135x5
185x10
185x10

DB Incline Rows
65x14
55x12
45x15

Work got done. Energy level low.

7/16/2016

Saturday
Wk2 Day4 (5"s)
Bench Press Practice
Bar
135x10
155x5
185x2
225x1
250x1@8
255x1@8

Volume Squats
Bar
135x5
185x5
220x5 4 Sets

Horizontal Rows
4x8

Ab Roller
2x10

Bench speed was very good. About a
2-second pause. Squats continue to
improve and shoulder tightness is getting
better.

Starting 8-rep work sets tomorrow, week 3
of this cycle. I'll do one more hypertrophy
cycle after de-loading before starting a strength
cycle. Waiting to see a date for 2017 state meet. Then
I'll count back to include a brief peaking cycle and strength
cycle.

7/14/2016

Thursday
Wk2 Day3 (5's)

Front Squats
Bar
95x5
140x5 3 Sets

Deadlift
Bar x5
220x5 4 Sets

Pull-ups
4 Singles
4 Reps w/Mini Band 2 Sets

7/13/2016

Wednesday Night
Wk2 D2 (5's)

M.E. Squat
Bar
135x10
185x2
225x1
245x1
275x1@8

Bench Press
Barx20
135x10
155x5
185x1
210x5 4 Sets

Tricep Push-downs
120+dbl mini band x25
"                           " x11
Rope push-downs
120x11

7/10/2016

Sunday Night

Deadlift
Bar
135x10
185x2
205x1
255x1
275x1@8
280x1@9

Close-grip Bench Press
Bar
135x10
155x5
185x2
215x6@8
205x6@8

DB Incline Rows
65x11
55x8
45x11

Ab Roller
2x10

Deads were better. Close-grips really
easy and I question whether I should
have gone for more reps to hit an RPE
9.  Bwt 233lbs

7/09/2016

Saturday

End of Week 1, 10-Reps

M.E. Bench Press
Bar
135x10
155x5
185x1
225x1
240x1
245x1@8

This was a longer pause than last week and
better speed.

Volume Squats
Bar
135x10 3 Sets

Programmed for 5 sets but 5 sets of
deadlifts Thursday made 3 sets today look like
a better idea.

Horizontal Rows
4x8

Bwt: 232lbs

7/07/2016

Thursday

Week 1 10's

Warm-up: Mobility plus stretching and Ab Roller

Volume Deadlifts
135x10
155x10 5 Sets

Front Squats
95x5
135x5 3 Sets

Pull-ups
3 Singles
Put up Blk Band to assist
1x4
1x3

7/06/2016

Wednesday Night

Week1 10's

Squats
Bar
135x5
185x1
225x1
240x1x2

Volume Bench Press
Bar
135x10
155x10 5 Sets

Tricep Push-downs
120plus Mini Band
25Reps
9Reps
7Reps

7/03/2016

Sunday Night

Deadlifts
Bar
135x5
185x3
205x1
245x1
255x1
185x2 5 Sets

Close-grip Bench Press
Bar
135x10
155x5
205x8
185x8

7/02/2016

Saturday

Volume Squats
Bar
95x5
135x5
155x8 3 Sets

M.E. Pause Bench
Bar
135x10
155x8
185x1
225x1
235x1
245x1@8
230x4@9
220x4@9

Horizontal Rows
4 Sets of 8