9/30/2016

Friday Night

De-load Training

Squats
Bar
135x10
185x5

Bench Press
Bar
135x10
155x5
185x5

Deadlifts
135x10
185x5

9/28/2016

Time to take a few easy days. I'll do a few sets on Friday and
start a 3-day a week Cube Program this Sunday night. In the last
few months I've gone from not being able to get in a legal squat
position, having alot of pain while benching, and never doing
deadlifts to where I am now. Basically 305-270-325 with pretty
good form. But I'm a little beat up and will work on a good
recovery this week. Already I can't wait to get going and I
haven't started de-loading yet.

9/25/2016

Sunday Night

SSB Squats
Barx10
155x10
215x8
215x8
215x8
215x8

Bar Dips
Bwt 5x10

SLDL
135x10
155x3
185x6
185x6
185x6
185x6

Too Hot.

9/23/2016

Friday

Day 4, Micro Cycle 2

Bench Press Practice
Bar
135x10
155x5
185x1
225x1
245x1
265x1
245x1

Close-grip Bench Press
205x5x5

x4 Volume Squat
Bar
135x5
185x3
225x1
245x4
245x4
245x4
245x4
245x4

9/21/2016

Wednesday Night
Day 3, Micro Cycle 2

Squat Practice
Barx10
135x10
185x3
225x1
275x1
275x1
275x1
275x1

x4 Volume Deadlifts
135x10
185x2
205x1
255x4
255x4
255x4
255x1

Pull-ups
2x5

9/18/2016

Sunday Night
Day 2, Micro Cycle 2

Deadlift Practice

135x8
185x3
205x1
255x1
290x1
300x1
300x1
All with Hook Grip

x4 Volume Bench Press
Bar
135x10
155x5
225x1
235x4@7 RPE
240x4
240x4
240x4
240x7 @RPE

Inverted Rows
3x8

9/16/16

Friday

Day 1, Micro Cycle 2

Safety Bar Squats
Barx10
155x10
195x10
195x10
195x10
195x10

Bar Dips
1x10
1x10
1x5
1x5
1x10

SLDL
135x10
165x8
165x8
165x8
165x8

Cable Curls
110x10
110x10
110x10

Low energy training day. Got work done.

9/14/2016

Wednesday Night
Day 4, Micro Cycle 1

Bench Press Practice
Bar
135x10
155x5
185x1
225x1
245x1
260x1
270x1 *Post Injury PR
245x1

Close-grip Bench Press
200x5x5

x5 Volume Squats
Bar
135x10
185x1
240x5
240x5
240x5
240x5
240x5

Ring Pull-ups
3x8

Here's the lesson from this training day.
Yes, go for a PR during lift practice when
I feel GREAT - can't miss etc.. I wanted to
count 270 towards a possible total so bad I
did it not feeling great. Maybe ok. And made
it with a little room to spare. I've programmed
4 singles at 90% and I'll try to stick closer
to that. Now lets see, 270 plus a squat of...

9/11/2016

Sunday Night
Day 3 Micro Cycle 1

Feeling alot better.

Squat Practice
Barx10
135x10
185x3
225x1
275x1
295x1
305x1
275x1

x5 Deadlift Volume
135x5
185x2
235x5
235x5
235x5
235x5

Inverted Rows
3x8

9/09/2016

Friday
Day 2 Micro Cycle 1

No sleep. Still sick.

Deadlift Practice
135x5
185x3
205x1
255x1
290x1
290x1
290x1
290x1
All with Hook Grip.

x5 Volume Bench Press
Bar
135x10
155x5
215x5 7RPE
225x5 8RPE
225x5
225x5 9RPE

Pull-ups, Blk Band
x5
x5

9/07/2016

Wednesday Night
Day 1 Micro Cycle 1

Recovering from the flu. A tweak to my
program is the addition of an hypertrophy
day. I'm going to run this at least thru
January.

Safety Bar Squats
Bar (65lbs) x10
155x12
175x12
175x12

Bar Dips
1x5
1x6
1x7
1x8
1x9

SLDL
135x10
155x10
155x10

Not nearly recovered but got a
little work in.

9/04/2016

Sunday Night

Still got a flu bug or something. Strength
not up to par but here goes..

Deadlift Practice
Bar
135x8
185x3
205x1
255x1
285x1
305x1
335x0
255x1

SB Squats
Barx10
155x10
155x10

Bwt Tricep Dips
5x5

9/03/2016

Saturday

Still feeling ill. Went ahead with scheduled training on
primary movements.

Bench Press Practice
Bar
135x10
155x5
185x1
225x1
245x1 1st Lift
255x1 2nd Lift
260x1 3rd Lift

Paused CG Bench
205x8

x4 Squats
Barx10
95x10
135x5
225x4
230x4
230x4
230x6

Bench felt heavy (255 and 260), squats felts easy and light.
No knee pain. Gotta kick this bug! Knee sleeves in this week.
Last week of the 5-week strength block. Its been interupted
lately by life but most of the work was done. I'm trying a
different kind of deload afterwards. Using variations but
still working pretty hard.