Weekly Training Review – 9/14

Monday – Squats and Bench

As I suspected, continuing with squats every day has made the weights feel a bit lighter.  Last week is when I actually picked back up on squatting daily.  Today, after taking two days off for the weekend, I hit 10 singles of 320 with ease (@ 8 RPE). Though they were singles, I felt I could’ve done more if need be.  Didn’t attempt it, though, because I am slowly going to drop the volume and up the intensity as meet time arrives.  Hopefully, I’ll be primed for a new PR on meet day!

Exercise: Weight x Reps x Sets

Squats:

  • Bar x 10 x 1
  • 135 x 5 x 1
  • 225 x 2 x 1
  • 320 x 1 x 10 @ 8.5 RPE (80% of all time max)

My bench has been steadily increasing, so I just continued with the usual.  After a few warm-up sets, I hit 265 for 3 sets of 3 reps with ease.  I felt I could’ve maxed today, but didn’t want to blast my shoulders too early in the week.

Bench Press:

  • 135 x 15 x 1
  • 185 x 3 x 1
  • 225 x 2 x 1
  • 245 x 2 x 1
  • 265 x 3 x 3 @ 8 RPE (Roughly 84% of all time max)

Note:  Some of this strength could be due to the fact that I absolutely murdered some pizza this weekend.  If I have ever carb loaded, it was this past weekend.

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Tuesday – Squat Accessory / Bench Accessory / Deadlift Accessory

Exercise: Weight x Reps x Sets

Paused squats:

  • Bar x 6 x 1
  • 135 x 3 x 1
  • 185 x 5 x 2
  • 225 x 3 x 3 @ 8 RPE (Roughly 56% of all time max)

Incline bench press:

  • Bar x 20 x 1
  • 135 x 8 x 1
  • 155 x 10 x 1
  • 185 x 8 x 1
  • 185 x 6 x 1

Conventional deadlifts:

  • 135 x 8 x 1 (Off 45 lb. plate)
  • 225 x 5 x 1 (Off 45 lb. plate)
  • 315 x 1 x 1
  • 405 x 1 x 1 @ 10 RPE (Roughly 80% of all time max)

Note:  Last set/rep was a slow one due to hitting all that volume on squats, yesterday.


Wednesday – Squats / Overhead Press / Upper Body

My training partner got a little snap action in his lower back; so I hit the squats solo, today.  Had no plan other than to work up to a heavy single.  Squatting everyday makes it difficult to hit a high number when going for a heavy single, due to lack of rest, but the work is still getting done.  That’s all that really matters in my case.

Exercise: Weight x Reps x Sets

Squats:

  • Bar x 10 x 1
  • 135 x 5 x 1
  • 185 x 3 x 1
  • 225 x 3 x 1
  • 275 x 2 x 1
  • 315 x 2 x 1
  • 335 x 1 x 1 @ 9.5 RPE (Roughly 84% of all time max)
  • 225 x 5 x 2

Note:  Last set/rep was a slow.  I could’ve hit more than this with ease, on Monday, but the fatigue of squatting everyday wears on me as the week moves along.

Super-Set

Overhead Press:

  • Bar x 15 x 1
  • 95 x 6 x 1
  • 135 x 5 x 1
  • 155 x 3 x 1
  • 185 x 1 x 1 @ 10 RPE

Calve Machine

  • 180 x 15 x 3

Single Sets (3 – 4 sets x 10 – 12 reps on each exercise)

Machine Rows

Face Pulls

Shrugs

Loaded dip machine


Thursday – Squat Accessory / Bench Press / Deadlift Accessory

Hit the Anderson squats pretty hard, this morning.  Though I’ve squatted all week, I felt pretty strong.

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

After tormenting my legs, I moved on to the bench press.  Hit a rep PR of 275 for 5 reps @ 9 RPE.

Bench Press:

  • Bar x 15 x 1
  • 135 x 8 x 1
  • 225 x 5 x 1
  • 245 x 2 x 1
  • 265 x 3 x 1
  • 275 x 5 x 1 @ 9 RPE

Note:  Not a big fan of rep PRs.  Honestly, I think they’re kind of dumb.  If I can do more reps than usual with a certain amount of weight, it means I need to hit a lower rep range and add more weight!  They do add a little motivation and gauge strength, though.

Once I was finished with bench, I worked on some rack lockouts to wrap up the workout.

Rack lockouts:

  • 225 x 8 x 1
  • 315 x 5 x 1
  • 385 x 3 x 1

Friday / Saturday / Sunday – Off

Taking these days off in order to attend my brother-in-law‘s wedding festivities.  

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