Post-Vacation Training Week

After taking a much-needed vacation, I returned to the gym and refocused my attention on the upcoming powerlifting meet in October.  For the past couple of weeks, I have held pretty good strength in both the bench press (shockingly) and the deadlift (my fave).  Unfortunately, my squat started to lag a bit.  I feel this happened because I stopped squatting everyday and cut it back to squatting only three times a week.  I will pick up daily squatting to remedy this.


Monday – Off

It was Labor Day, so I didn’t go to the gym.  I feel it’s important to spend time with family and friends on holidays. After driving back from Nashville, I hit the pool with my wife and pretty much thought about nothing at all.

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Tuesday –  Squats / Bench Press / Deadlift Accessory

I figured after four days of rest, I’d be able to lift some heavy weight on the squats.  Boy, was I was wrong!  275 felt like I had a small car on my back, so I just stuck with a 3 x 3 scheme with moderate weight.  Maybe tomorrow the weight will feel lighter.

Exercise: Weight x Reps x Sets

Squats:

  • Bar x 20 x 1
  • 135 x 10 x 1
  • 185 x 5 x 1
  • 225 x 3 x 1
  • 275 x 3 x 3

After squats, I moved onto bench press.  I felt I could’ve went super heavy today, but am trying to stick with certain rep schemes on certain days.

Bench Press:

  • Bar x 20 x 1
  • 135 x 10 x 1
  • 185 x 3 x 1
  • 225 x 3 x 1
  • 255 x 3 x 3

With the little bit of time I had left, I hit a few sets of deficit deadlifts off a 45 lb. plate.  I pulled the weight as fast as I safely could in a conventional stance.  Felt really good and strong!

Deficit deadlifts:

  • 135 x 10 x 1
  • 225 x 5 x 5

Wednesday – Squats / Bench Accessory / Upper Body

Started the workout with some squats and finished up with super-duper sets of upper body movements.  Squats are still not feeling strong; though I’m sure they’ll get there in about a week of solid daily squatting (minus the weekend).

Exercise: Weight x Reps x Sets

Squats:

  • Bar x 10 x 1
  • 135 x 8 x 1
  • 225 x 5 x 5

Leg Press:

  • 200 x 10 x 4

Note:  Hit the leg press, after squats, to get some hypertrophy action in.

Overhead Press:

  • Bar x 20 x 1
  • 95 x 10 x 1
  • 115 x 10 x 3

Tri-Set: Lat Pull-down / Face Pulls / Weighted Dips (4 sets of 10 -12 reps)

Super-Set: DB Shrugs / Standing Calve Raises (4 sets of 10 -12 reps)

Note:  Did not record the weights I used on the last few exercises because my preworkout had kicked in and I has some jammin music blasting in my headphones.

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Thursday – Squat Accessory / Bench Accessory / Deadlift Accessory

Today’s training felt nice, due to all of the volume.  The bodybuilder in me loves volume training with moderate weight.  I started off with some paused squats and ended the workout with some block pulls.

Exercise: Weight x Reps x Sets

Paused Squats:

  • Bar x 10 x 1
  • 135 x 5 x 1
  • 185 x 5 x 5

Bench lock-outs:

  • 135 x 10 x 1
  • 185 x 10 x 1
  • 225 x 5 x 1

Deadlift block pulls:

  • 225 x
  • 315 x 5 x 5

Note:  Pulled in a sumo stance for speed.  I felt really good after doing these!


Friday – Squat Accessory / Bench / Upper Body

Two words: Anderson Squats.  Tried these for the first time, today, and pretty much fell in love with them.  Started out the workout with them and ended with a tri-set of very random movements.  It’s amazing how much my workout partner and I can fit into one hour!

Exercise: Weight x Reps x Sets

Anderson squats:

  • Bar x 10 x 1
  • 135 x 5 x 2
  • 185 x 5 x 2
  • 225 x 5 x 1

Bench Press:

  • Bar x 15 x 1
  • 135 x 10 x 1
  • 185 x 5 x 1
  • 225 x 5 x 1
  • 245 x 5 x 1
  • 265 x 3 x 1

Tri-set: Pull ups / Good Mornings / DB shrugs / Seated Calves (4 set s of 10 – 12 reps)


Very happy with the way this week played out.  I thought I would be worthless after 4 days of bachelor party activities, but I felt just fine.  Ready to rest up and watch some football over the weekend!

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