Weekly Training Recap: January 11th- January 17th 2015

Sunday, January 11th, 2015

OFF

Monday, January 12th, 2015

Bike 10 minutes

Front Squats: 45X8, 135X6, 185X3, 225X2, 255X1… 275X5/4/4/3

Chin-ups: 6/5/4/4/4/3/4

Back Extensions: 25X4

Cable Row: 50X15X3

Leg Extensions: 100X15X3

1 Legged Leg Extensions: 40X15X3

Tuesday, January 13th, 2015

Bench Press: 45X10, 95X6, 135X4, 175X2… 195X8X3

Pendlay Row: 115X15/15/12

DB Press: 55X12X3

High Rows: 45X15X3

Standing DB Rear Delts: 10X100

Hammer Curls: 30X15/20/15

Cable Tri Ext: 57.5X20, 62.5X15X2

Wednesday, January 14th, 2015

Bike 10 minutes

Deficit Deadlifts: 135X6, 225X4, 275X3, 315X2 (added belt), 365X1, 405X1… 425X3X4

Back Extensions: 30X4

Split Squats: 25X3

*Stretch & Physio

 

Thursday, January 15th, 2015

Bike 10 minutes

Bench Press: 45X8, 95X6, 135X4, 175X2, 195X1, 215X1… 225X1X8

Bench Press (Feet Up AMRAP 135)= 10

Wide Grip Upright Row: 90X15X3

Seated DB OH Press: 40X12/12/8

DB Tri Press-ups: 27.5X12X3

Friday, January 16th, 2015

Bike: 10 minutes

Back Squat: 45X8, 135X6, 185X4, 225X3, 275X2… 300X3X8 time: 19 minutes

Extra Wide Walking Lunges: 15X4

Stairs: 20 minutes

Saturday, January 17th, 2015

Bike: 10 minutes

Back Extensions: 25X4

Chin-ups: 8/6/6/5/5

Leg Extensions: 90X20X3 & 1 Legged Leg Extensions: 40X15X3

High Rows: 90X15X3

Laterals: 10X100

DB Flys: 25X15X3

Monday’s front squats were one of the toughest front squat days I’ve ever had. I miss counted my first set since I was supposed to go 4X4 and did 5 on my first set and cut the last set to 3 reps to equate the same number of reps planned with that weight. This was a beltless front squat volume PR for me! I’m looking forward to seeing how much it carries over to the back squat come peak time!

Tuesday’s bench press couldn’t have gone better. I wasn’t expecting much since I had come down with a cold and was feeling god awful. Luckily, all went as planned and I hit a huge volume PR on the bench. I’ve never hit 195 for more than 5 reps and I did 3 sets of 8 today which is pretty huge for me! Looking forward to seeing what happens in the near future.

Wednesday’s deadlifts were pretty damn hard. I was supposed to do 425X3X4-6 hoping to get 6 sets but my back was bugging me and the speed was much slower than what I was hoping for. I managed to get 4 sets in and called it there since they were starting to get pretty ugly. Only one more week until I take the deficit away and I can’t wait!

Thursday’s bench was rough. I’ve probably had about 8 hours sleep in the past 2 days, when it rains it really pours. I was definitely in an awful head space and I need some time to regroup and focus on myself. This is going to be a long road ahead.

Friday’s squat sessions went better than I had expected. I managed to get some sleep and I guess that made a significant difference. I missed out on a few accessory exercises because I was feeling like complete shit so I moved them to Saturday and am feeling much better!

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