4 Days of Gains

This week has been pretty crazy; dealing with a flooded house and a wrecked vehicle.  Concerning training, all was steady in the gains department.  I wrote about Monday, but the rest of the week has been a mystery to you all.  Well, here’s what really happened:

Tuesday – Upper Body

Tuesday was cool.  Strength on the bench is increasing and we annihilated shoulders with heavy shrugs.  Had to make it snappy, due to an early morning dentist appointment.

Exercise: weight x reps x sets

Warm-up (15 min)

Flat bench press:

  • Bar x 20 x 1
  • 135 x 7 x 1
  • 225 x 3 x 1
  • 225 x 2 x 1
  • 245 x 3 x 1 @9 RPE

Note:  This is the hardest movement for me to grow strong in.  I can do push-ups for days, but not bench heavy.

Flat bench db flye:

  • 20 x 12 x 1
  • 25 x 12 – 16 x 2

Super-set


Shrugs:

  • 90 x 12 x 1
  • 225 x 10 x 2
  • 135 x 20 x 1

Note: This is the only Smith Machine exercise I’ll do.

Dips:

  • Bodyweight x 12-15 x 4

 Wednesday – Squats and Deads

With my legs still sore from Monday, I performed the following:

Warm-up (20 min)

Deadlifts:

  • 135 x 6 x 1 – Conventional
  • 225 x 4 x 1 – Conventional
  • 315 x 3 x 1 – Conventional
  • 315 x 3 x 1 – Sumo
  • 385 x 1 x 1 @ 8 RPE – Sumo
  • 405 x 0 x 0 – SUMO FAIL!!

Note:  Never underestimate how important it is to rest at least three days, after performing squats, when you plan to deadlift.  This proved to me that you are not as strong when you have not had the proper rest.  Hitting sub-max weights, next week.  Tested limits, this week.

Low bar squats:

  • Bar x 10 x 1
  • 135 x 10 x 1
  • 225 x 5 x 1
  • 275 x 3 x 1
  • 315 x 3 x 1 @ 9 RPE
  • 225 x 1 x 1

Note:  My legs and back were so shot after performing that lest set of 315 that I could barely do 225 for 1 rep!

Thursday – Upper Body, Again

Warm-up (15 min)

Flat bench press:

  • 135 x 10 x 1
  • 185 x 5 x 1
  • 225 x 3 x 1
  • 245 x 3 x 1
  • 265 x 1 x 1 @ 10 RPE

Barbell row:

  • 95 x 10 x 5

Incline cable flye:

  • 35 x 12 x 2
  • 40 x 10 x 2

Seated Hammer Strength dip machine:

  • 180 (each side) x 10 – 12 x 4

Hammer Strength shrugs:

  • 90 (each side) x 10 x 1
  • 135 (each side) x 8 x 2
  • 180 (each side) x 8 x 1

Friday – Squats and Deads

Low bar squats:

  • Bar x 10 x 1
  • 135 x 7 – 8 x 2
  • 225 x 4 x 1
  • 275 x 5 x 1
  • 315 x 3 x 1 @ 10 RPE!

Note: Lower back and legs clearly too smoked to squat heavy for a third day in a week.  I like this because it means that I have much room to grow when it comes to frequency, IMO.

 Deficit deadlifts:

  • 135 x 7 x 1
  • 185 x 6 x 1
  • 225 x 5 x 1
  • 275 x 3 x 1 @ 8.5 RPE

Note:  Once again, back toasted after doing heavier squats for a third time this week.  Lowering the amount of days I squat heavy, next week, should resolve this.  Maybe only hitting a deadlift movement once per week  will help, too.

Super-Duper-Set


Preacher curl:

  • 40 x AMRAP x 4

Note:  This is performed on two separate machines: one with a close grip and one with a wide grip.  Do AMRAP on both machines, back to back, before moving on to tricep push-downs.

Tricep push-down:

  • 50 x AMRAP x 4

Lying leg curl:

  • 30 x AMRAP x 4

Close grip push-ups:

  • Bodyweight (??) x AMRAP x 4

This concludes a week of what I like to call gains.  I learned a bit, too.  I need to squat lighter, versus heavier, on more days of the week.  I also need to not go all out on deadlifts, unless feeling awesome, due to the fatigue factors I’m working with.  We’ll see how next week goes.  Gonna squat 5 days, next week!!

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