Recap of This Week’s Training: September 1st- September 7th, 2014

Monday, September 1st, 2014

Back Squat: 45X8, 135X6, 185X4, 225X3, 275X2 (added belt), 315X1, 345X1, 360X1… 375X2X5(added sleeves)

Back Squat (Down Sets): 305X5X2

1 Legged Leg Press: 120X20X2

Hamstring Curl Machine: 100X12X3

Tuesday, September 2nd, 2014

Bench Press: 45X10, 95X6, 135X4, 175X3, 195X2, 215X1… 235X1X5

Bench Press (Down Sets): 185X8/6

Triceps Dips: 10/6/5/5

Barbell Row: 175X10X3

DB Bent Over Reverse Flys: 15X10X3

DB Hammer Curls: 25X10X3

Rower 1000m: 4:36

Check it out @

Wednesday, September 3rd, 2014


Thursday, September 4th, 2014

Bench Press: 45X10, 95X6, 135X4, 175X2, 195X1… 215X3X5

Bench Press (185 AMRAP)= 9

Pull-ups: 5/5/5/5

Wide Grip Upright Row: 85X8X3

DB Seated Overhead Press: 35X15/15/10

DB Hammer Curls: 25X10X2, 30X10

Cable Triceps Extensions: 47.5X15X3

Friday, September 5th, 2014

Conventional Deadlift: 135X6, 185X4, 225X3, 275X2(added belt), 315X1, 365X1, 405X1, 425X1… 445X1X3

Conventional Deadlift (Down Sets): 365X5/5/3… started to hurt on last set

Chin-ups: 6/5/5/5… back was fried

Split Squats: 20X3

Back Extensions: 20X3

Monday’s squats went surprisingly well, the gym was packed and I was worried I’d get distracted but I managed to pull through and complete all my squats successfully. I’m still trying to find my groove so some sets were faster than others but I finally feel like everything is starting to come together again. My left knee slightly bugged me, but nothing serious and my back was surprisingly fine, so that was a plus.

Tuesday’s bench was awesome. This was my first time hitting over 100% for multiple singles and they all felt pretty darn good! I’m keeping my eyes on that 250! I can’t wait to see what happens in the next couple months. For the first time in forever I’m actually confident benching.

Wednesday was supposed to be a light accessory day; sadly I missed it because of work and couldn’t make it in. I decided to add the exercises into Thursday and Friday to make sure I get the work in.

Thursday’s bench session was once again successful. I was still sore from Tuesday’s bench so the fact I got through all 5 sets of 3 without struggle was pretty awesome!

Friday was the first time I’ve deadlifted since May. I was very anxious to see how it’d go. Luckily, my back held up with minimal pain. Although it wasn’t anything special I was just happy to be able to deadlift again. My back is slightly irritated but it’s not the same feeling as before which is a bonus. I’ll be sure to back off if anything feels unusual. The speed today wasn’t the greatest, but it wasn’t slow either so I can’t really complain. I’m excited to be able to deadlift again!

I’m going to attempt to do some conditioning this weekend since I slacked hard this week and need work in this area/


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