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(Video main sets: 280×5, 320×5, 365×5)
My leverages are all off due to weight loss so I don’t think I hit depth very often, but it feels good to be under the weight again)
Warm Ups 170×5, 215×5, 255×5
Main 280×5, 320×5, 365×5
Boring But Big 215x5x10
Dip Belt Calf Raise 70x5x20
Leg Extension 75x3x10
Bodyweight 220.6 lbs
Blood Pressure 106/74
#dailyselfie 22 Street Barbell Hat, NASA Powerlifting T-Shirt, Samsung Gear S3 Classic Smart Watch.
Week 12 is all about working my way up to what I will be opening with at the meet June 4th. Today I just did some triples, doubles, and singles working my way up to 320 lbs.
Bench Press – barx3, 135×3, 225×2, 275×1, 320×1
Tricep Pushdown – 50x3x10
Training Partner: Nick Bennigsdorf
“…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.”
– Excerpt from my last post.
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 brief (lame) attempt at a book review:
This book was written by Dr. Mike Israetel (author of The Renaissance Diet), Dr. James Hoffmann (Exercise Science Professor at Temple University) and Chad Wesley Smith (Top 10 Raw Powerlifter of All-Time). This book is a comprehensive look into the elements that go into strength training.
Here is a look at what is covered in the book:
This book will help you understand how to plan for different phases of training (hypertrophy, strength, or peaking) through which specific exercises to use. It tells you how to program overload training sessions as well as deload sessions that help with fatigue and SRA. The book goes into detail with how variation can help you, especially with individual personal differences.
I wholly recommend this book for anyone interested in strength training. I am personally using it to devise my own training.
Sorry it has been a while. The beginning of this school year has been busy. Don’t worry though, I haven’t skipped a workout and I have still been working on my diet. Here is my journal entry for yesterday.
Strength Phase – Week 2, Day 3, am and pm workout, Upper body focus
Overhead Press WUp- 95×5, 105×5, 125×3 – rpe 2
Overhead Press – 150×5, 165x2sx5r – rpe 5
Upright Row – 95x3sx10r – rpe 6 (shoulders hurt a bit)
Kaz Shrugs – 95x3sx30r – rpe 8 (switching hand position is new to me)
No Cardio today, but body weight down to 238 lbs!
NEW PHASE: PEAKING!!!
Week #1
Day #1
Monday
6:00-7:00pm
Cardio Workout – Nothing
Strength Phase Training – Upper Body Focus (Chest, Tri)
Bench Press Warmups – 165×5, 205×5, 235×3
Bench Press Working Sets – 270×2, 285×2, 300×1, 320×1, 325×1
Bench Press Cool Downs – 250×5
Incline Bench Press – 135x2sx10r
Comments: New Phase – Peaking. 1st time trying a peaking phase. Created with the help of Mike Israetel. 1st time benching this heavy in a few months. Shoulder hurt on the lighter weights, but stopped once I got to 285 lbs. Sets felt fairly easy, 300 was good, 320 was a little struggle, 325 my butt started to come up off the bench. I need to get my legs back more so that won’t happen. Had some good spotting from Josh and Heath and a little coaching from Shawn Frankl himself. Done at Big Iron Gym.
Week #4
Day #3
Wednesday
3:15-3:30 pm
Cardio Workout – Nothing
Strength Phase Training – Upper Body Focus (Shoulders, Traps)
Overhead Press Warmups – 95×5, 115×5
Overhead Press Working Sets – 135×6, 145×6
Overhead Press Cool Downs – 115×6
Shoulder Complex (Front Raise, Lateral Raise, Rear Delt Raise) – 10x2sx10r
Dumbbell Shrugs – 50x2sx10r
Comments: Light Day: 70% intensity and volume. Shoulder hurt only on Front Raise portion of shoulder complex. Very easy workout. Can probably up weights. Done at Heavy Hammer Gym. Also Mowed Lawn for 1 hour at a low speed. Burned about 550 cal.
Heavy Hammer Gym 