Monday – Bench Press – 255x3sx4r
Close Grip Bench Press – 135x2sx4r
Bent Over Rows – 135x3sx10r
Tricep Extensions – 50x2sx10r
Tuesday – High Bar Squat – 365x3sx6r
Wednesday – Overhead Press – 145x3sx5r
Upright Rows – 65x2s10r, 95x1sx10r
Shrugs – 135x3sx10r
Thursday- Deadlift – 315x3sx6r
Rack Pull Deadlift – 225x3sx6r
Friday – Bench Press – 290x3sx4r (last set only got 2 reps)
Slingshot Bench Press – 330x1sx3r
Close Grip Bench Press – 225x2sx4r
Bent Over Rows – 135x3sx10r
Sunday – Instead of Squats I helped move a very, very heavy piano.
This is my last Strength Block workout until Mid-January. I feel like I have hit a plateau in my training and I am going to switch it up. I have roughly planned out the next 24 weeks of training with an APF meet in Omaha at the finish. Starting on Monday 11/16/15 I will start Hypertrophy Block training. This will last for about 10 weeks. I will then go back to a Strength Block for roughly 8 weeks. Lastly, I will finish up this cycle with a 4-5 week Peaking Block. This will be the first time I have tried all of the Phases of training in a Macrocycle. After my poor performance at the NASA meet I want to come back better than ever, I was going to do a meet in Chamberlain, SD in February, but I am going to skip it to focus on getting stronger. I will try to update the blog more often. I am going to set up a schedule for posting dietary and training journal material as well as some product reviews that I haven’t had the chance to do yet. Stay tuned for a lot of material to be coming your way.
Junior, your work ethic is tremendous! The way you have things so well thought out and planned will gain you your goals! Keep going!
I also don’t think you should feel you did poorly at the NASA. You were there. You gave it your best.
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Thanks Laurie!!!
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