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Sorry it had been a few days since my last workout update. I just wanted to inform you that my wife and I had a baby girl on wednesday. I haven’t had time to workout, or do much else. I am going to try to get a short workout in later today and back to “semi” normal on monday. Thanks for all the support.
(Supposed to be Multidirectional Agility Day, but Alarm didn’t go off this morning)
I went to Big Iron Gym this evening. Did some arm accessory work and maxed on Bench Press. I am competing at the end of September in powerlifting so I figured I should focus a bit on the big three. Here is what I did.
Bench Press – 135 x 10 reps x 1 set, 185 x 10 reps x 1 set, 205 x 8 reps x 1 set, 225 x 5 reps x 1 set, 245 x 3 reps x 1 set, 275 x 3 reps x 1 set, 315 x 1 rep x 1 set (this is my current PR), with a little advice from pro powerlifter/world record setter Shawn Frankl 315 x 2 reps x 1 set with 2 boards.
One Arm Preacher Curl – 35 x 8 reps x 1 set, 30 x 8 reps x 1 set, 25 x 8 reps x 1 set, 20 x 8 reps x 1 set, 15 x 8 reps x 1 set. Only 30 seconds rest in between each set.
Tricep Rope Pushdown – 40 x 10 reps x 1 set (slow), 60 x 10 reps x 3 sets, 80 x 10 reps x 3 sets
Spent some time talking with guys about diet. I will post about that in a diet category sometime.
Dynamic Squat Day:
Speed Squat – 60% x 2 reps x 8 sets – 245 lbs
Straight Leg Deadlift – 50% x 12 reps x 3 sets – 105 lbs
Leg Extension/Leg Curl Superset – 50% x 12 reps x 3 sets – 85 lbs
Calf Raise – 50% x 25 reps x 3 sets – 200 lbs
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Today 9/6/14 is the last day of a deload week for me. I will be starting the second cycle of my workout plan on Monday. I will post later about what I do for a general workout on each day. Today I am going to top it off with a nice long walk on a gorgeous fall day.
I just started the blog today. I intend for it to be a place where I can write about my training, diet, supplements, equipment, etc. I want it to be a place I can post videos and pics and have people comment on and give advice. Don’t really know what else to say here except that I will be adding a lot of stuff in the near future.
Heavy Hammer Gym 