FRIDAY – BENCH Bench with legs up 330x5, 375x3, 415x5 Bench partials/top half with legs up 330 x15 Swiss bar tri ext 215x11x12x11 Inverted swiss bar rows x30x17x15
Decent bench night with legs up. I was going to start putting them down next week, but the gang thought I should go another month. Drew came up with the good idea of maybe just putting my legs down for warm up sets. I like that idea. Drew has his place in the crew after all. Just kidding Drew, you don’t really have a place.
The assistance work has come up so I am going to add some weight in the next mesocycle. I’d like to keep the reps below 10 for the tri extensions. I’ll just throw a weight vest on for the inverted rows and see where that takes me. A solid plan.
SATURDAY Treadmill 45 minutes Trail hike 35 minutes
I got an extra conditioning session in so I could eat a little more Saturday night. Plus it was a nice fall day to go for a hike.
SUNDAY – SQUAT/DEADLIFT Safety squat bar squat 300/340/375x5, 300x15 Trap bar deadlift 300/340/375x5, 300x15 Back raise 5x10 Barbell wrist curls 5x15
Yes, I am not strong in the squat and deadlift. Maybe I will be again one day, but it’s not looking promising. At least I still have a decent bench. I tweaked my back just a tad on the 300x15 on dl. I will have to go to three sets of five for fsl work. I get too sloppy on these with high reps.
MONDAY – CONDITIONING Treadmill 45 minutes Training warm up
My legs were sore and my pecs were tight. Performing my training warm up always seems to help so I did it. This has worked for me way better than foam rolling.
TUESDAY – INCLINE BENCH Incline bench close grip w/shoulder saver 290/330/365x5 Incline bench partials/top half 290x15 Dips 3x20 Inverted barbell rows x20x20x10
I have been noticing more and more than since my body composition has changed, inclines irritate my shoulders. I know they build my bench, but this has become more of an assistance exercise for me than a main lift. I can’t push a second bench day like I used to. Hence I only go five reps each week. Just building volume.
So I threw the shoulder saver pad on and moved my grip way in to hammer the triceps. I liked it. Hmm, I made a simple little change instead of completely up heaving my program. Novel idea.
All in all good work. Bodyweight is under 250 and moving in the right direction. Three weeks down and a bunch more to go.
