Weekly Training Recap: February 1st- February 7th, 2015

Sunday, February 1st, 2015

*Stretch, Foam Roll, Physio

Monday, February 2nd, 2015

Back Squat: 45X8, 135X6, 185X4, 225X3, 275X2, 315X1, 345X1… 355X5X3

Back Squat (3s Pause): 315X2X3

Back Extension: 30X3

Cable Row: 50X20X2, 50X15

Tuesday, February 3rd, 2015

Bench Press: 45X8, 95X6, 135X4, 185X2, 200X1… 210X4X6 PR

Wide Grip Upright Row: 105X15X3

DB OH Press: 40X12X3

Laterals: 10X100

Cable Triceps Extensions: 62.5X20/15/15

Wednesday, February 4th, 2015

Deadlift: 135X6, 225X4, 275X3, 315X2(add belt), 365X1, 405X1, 435X1… 455/475/485X3 PR

Hamstring Curls: 100X15X3

Extra Wide Walking Lunges: 20X3

*Stretch & TA’s

Thursday, February 5th, 2015

Bench Press: 45X8, 95X6, 135X4, 185X2, 215X1… 235X1X3 (2s pause)

Pendlay Row: 115X12X3

DB Chest Press: 55X12/10/6

Bent Over DB Rear Delts: 15X25X3

DB Hammer Curls: 30X15X3 

Friday, February 6th, 2015

Bike: 10 minutes

Back Extensions: 30X4

Plyo Split Squats: 20/15/15

Leg Extensions: 90X20, 100X20X2

1 Legged Leg Extensions: 40X15X3

1 Legged Hamstring Curls: 35X15X3

Elliptical: 10 minutes

Saturday, February 7th, 2015

Bike: 5 minutes

Chin-ups: 8/6/5/4/5/3

High Rows: 90X15X3

Lat Pull Down: 100X15/10/10

DB Flys: 25X20, 30X12X2

CGRP Triceps Push-ups: 20/15/15

DB Hammer Curls: 30X12X3

1 Arm Tri Ext: 15X20X3

Sunday felt absolutely amazing. I’ve been hurting pretty bad so I decided to go into the gym to stretch, do some physio, foam roll and lacrosse ball. After just over an hour of this I felt like I was 3 inches taller, it was awesome.

Monday’s squats felt pretty solid. The speed was definitely there and I felt strong. The only downfall was both of my knees began to bug me afterwards, I’m hoping this feeling goes away with time.

Tuesday’s bench was tough but felt solid. This was a rep and volume PR which was a bonus, I almost missed my last rep of the last set but I managed to push through. I can’t wait to see what the next couple of weeks will bring to the table!

Wednesday’s deadlifts felt strong. I got a little ambitious and went heavier than planned; I was supposed to finish with 475X3 and ended with 485 instead. It was definitely a fight for that 485 but I managed to lock it out without a grind. 470/485X3 were both personal records and I’m feeling pretty damn good!

Thursday’s bench session was awful. I was beat up from deadlifting and was hurting pretty bad. I was supposed to get 5-6 sets but it felt like shit so I cut it short. I know this will go better next week!

Friday was a quick and painful lower body accessory day. My legs were on fire for the entire workout and I managed to have my back seize up, awesome. I’m looking forward to taking it somewhat easy this weekend and getting much needed rest for next week!

Saturday was a solid pump day. I was feeling like dog shit when I woke up in the morning but I felt like a million bucks leaving the gym afterwards. I’m looking forward to my much needed stretching/physio/foam rolling.

Sunday felt absolutely amazing. I’ve been hurting pretty bad so I decided to go into the gym to stretch, do some physio, foam roll and lacrosse ball. After just over an hour of this I felt like I was 3 inches taller, it was awesome.

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