Posts Tagged ‘Close Grip’

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.

Here is my training for the week:

10/5/15 – Bench Press – 275x3x5

– Wide Grip BP – 180x2x5

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/6/15 – Missed Training

10/7/15 – Overhead Press – 185x3x4

– Shrugs – 135x3x10

– Shoulder Complex – 12,15,15×10

10/8/15 – Deadlift – 315x3x6

– Pause Deadlift – 275x3x6

10/9/15 – Close Grip BP – 175x3x6

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x3x10

10/11/15 – High Bar Squat – 300x3x6

– Pause Above SQ – 300x3x6

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)

Week #4

Day #5

Friday

5:30-7:00am (did 2 workouts)

Cardio Workout – Nothing

Strength Phase Training – Lower Body Focus (Hamstrings, Quads, Glutes, Lats) and Upper Body Focus (Chest, Tris, and Lats)

Deadlift Warmups – 210×5, 260×5, 315×5

Deadlift Working Sets – 380×3 (missed 2 reps and the 2nd set, just couldn’t get it, will try this workout again)

Deadlift (2″ Deficit) Cool Downs – 325x2sx5r

Bench Press Warmups – 135x2sx5r

Bench Press Working Sets – 145x2sx4r

Bench Press Slingshot – 225×4

Close Grip Bench Press – 100×4

Bent Over Rows – 115×10, 135×10

Comments: Deload Day: 70/50% intensity and volume.  Used old Nike Knee Sleeves as shin guards.  Used Versa Grips Pro on last set of rows because callouss hurt. Done at Heavy Hammer Gym.