Training Log Update

deadliftThings are getting crazy here on Long Island. Grad classes are underway, fall sports teams are in full gear, and I moved to the beach. The lack of content here is not for lack of effort. My last blog post took a couple weeks of research (and several rewrites), plus I’ve been killing it in the weight room in preparation for total domination at my next powerlifting meet.

Here’s what my iron adventures have looked like recently…

Saturday – 9.1.12 – Deadlift/Rep Effort Lower

 1A. Deadlifts

135×5

225×3

315×5

375×5

425×5

2A. Squats

135×5

225×5

315×10

325×10

3A. Barbell Glute Bridges

315×10

335×10

335×10

3B. Dumbbell Bulgarian Split Squats

60×8 x3 sets

4A. Kroc Rows

100×15/side

100×20/side

4B. Decline Crunches

45×20 x2 sets

Monday – 9.3.12 – Max Effort Upper

1A. Clap Pushups

BWx5 x3 sets

2A. Close Grip Bench Press

135×8

185×5

225×3

245×3

265×3

270×3

270×3

3A. Barbell Rows

135×8

185×8

205×10

205×10

205×8 x3 sets

3B. Dead Bench

225×1

245×1

265×1

265×1

245×1

245×1

4A. Ring Flyes

BWx10 x3 sets

4B. Chinups

BWx12 x3 sets

5A. Fat Gripz Preacher Curls

3 sets

5B. Band Pushdown Madness (Average, Light, Mini)

15/15/15

15/15/15

10/10/15

5C. Prone Dumbbell Reverse Flyes

3 sets

Tuesday – 9.4.12 – Max Effort Lower

1A. Box Jumps

24” x 5

30” x 5 x 2 sets

2A. Squats

45×8

135×5

225×3

275×3

315×3

365×1

385×1

405×1

435×3 (rep PR)

405×3

390×3

3A. Romanian Deadlifts

245×8

255×10

255×10

265×10

265×10

4A. Dumbbell Bulgarian Split Squats

60×10

60×8

60×8

5A. Weighted Rollouts

20 pound backpack x 3 sets x10

5B. Band Hip Abduction

Light band x20 x 3 sets

I’m finally getting those pre-meet butterflies in my stomach. Time to SFW.

Tagged with: , , , , ,
Posted in Training Log
Subscribe
Connect

Sign up for the Bonvec Strength newsletter and get your copy of Top 10 Bench Press Mistakes

The Supplement Goals Reference Guide

The cheat sheet to better health, a better body and a better life.

Twitter
%d bloggers like this: