Weekly Training Recap: November 9th- November 15th 2014

Sunday, November 9th, 2014

Back Squat: 45X10, 135X6, 185X4, 225X3 (sleeves on), 275X3 (belt on), 315X2, 345X1, 365X1, 385X1… 395X2X2

Walk Outs: 425, 455, 455 (first one was very shaky and I tripped on my shoe lace, yes I only me… so I took it again and it felt more solid)

Back Ext- 20X3

*Strech, foam roll, physio

Monday, November 10th, 2014


Tuesday, November 11th, 2014

Bench Press: 45X8, 95X6, 135X4, 185X2… 205X2X5(comp pauses)

Bench Press (AMRAP 135lbs)= 22 reps

Dips: 10/8/8

DB Bent Over Rear Delts: 7.5X100

Laterals: 5X100

Hammer Curls: 30X12/10/10

Wednesday, November 12th, 2014


Thursday, November 13th, 2014

Deadlift: 135X6, 225X4, 275X3, 315X2 (add belt), 365X1… 405X2X5

Extra Wide Walking Lunges: 15X4

Back Extensions: 20X3

Friday, November 14th, 2014

Bench Press: 45X12, 95X6… 135X10X4

Wide Grip Upright Row: 90X10X3

Seated DB OH Press: 35X12X3

Dips: 8X3

Laterals: 5X100

DB Standing Rear Delts: 5X100

DB Tri Press-ups: 25X12X3

Hammer Curls: 30X12X3

Saturday, November 15th, 2014


Sunday went much better than I had anticipated. Since my stress has been through the roof and I’ve been in the dumps it’s made it extremely hard for me to get more than 5 hours of sleep let alone eat. It was a rough week and I’m trying to take it day by day. I’m going to get through this, for better or for worse! I’m looking forward to stepping on that platform in the next couple of weeks!

Tuesday’s bench went great. I went relatively light and just worked on speed and pauses. No complaints in this department.

Thursday’s deadlift felt alright; it was meh really, not hard but not easy. I wasn’t in the right head space, it was hard to keep food down and I was lacking sleep. I didn’t really expect anything greater in all honesty; I was my own worst enemy that day.

Friday was I good pump day, I was feeling better and really just aimed to get blood flow in certain areas to loosen up and feel good.


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