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Bench Press Deload
Warm Up 120×5, 155×5, 185×3
Main 120×5, 155×5, 185×5
Boring But Big 155x5x10
Sling Shot Bench 185x3x10
Incline DB Bench 35x3x5
Bodyweight 222
No Blood Pressure taken
No Videos
#dailyselfie featuring WITCC hat and Hit ‘n Miss Volleyball (beer league) cut-off.
SaraSoft Five3One logger
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2018-04-25
Bench Press Warm up
5 x 130.0 lb
5 x 160.0 lb
3 x 195.0 lb
Bench Press Main
5 x 210.0 lb
5 x 245.0 lb
2 x 2 x 275.0 lb
Bench Press Boring but BIG sets
10 x 160.0 lb
10 x 160.0 lb
10 x 160.0 lb
10 x 160.0 lb
10 x 160.0 lb
Slingshot Bench
2 x 275.0 lb
4 x 225.0 lb
0 x 225.0 lb
Incline DB Bench
10 x 20.0 lb
10 x 25.0 lb
10 x 25.0 lb
Bodyweight 223 lbs
Blood Pressure 113/77
Triceps were destroyed today from OHP Monday…couldn’t complete all reps. Will change up next week and do BP on Monday and OHP on Wednesday. 3/5 stars.
Videos of top sets (SORRY, VIDEOS DIDN’T WORK!!!):
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Wendler log 531 app by SaraSoft
https://www.instagram.com/p/BPO5S84gzAP/
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.
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.
Heavy Hammer Gym 