Week 1 of 4-Week Block of Training with no Barbell Post-Meet
Since I'm using a 3-days on, 1-day off split for training over these 4 weeks; I'm going to post twice per week and list all 3 days from my split (Chest/Shoulders/Triceps, Legs, Back/Biceps) so that way you can get a bigger picture perspective on what a training week looks like. My next log I'll also go into how I adjust things for the second half of the week and an update on a few other training items like my sleep and pec/bicep progress from my work with Dani Overcash. Here is the second half of week 1's training post-meet:Wednesday: Chest/Shoulders/Triceps
A. ShouldeRok Swings - 3x12 each side
B. Machine Chest Flyes - 3x12 (slow eccentric, hold contraction)
C. Machine Chest Press (unilateral handles) - 4 sets: 15/12/10/8
D. Dips - 2 sets to failure
E. Seated Dumbbell Laterals - 3x12
F. Rear Delt Dumbbell Laterals (leaning forward on bench) - 3x20
G. Machine Shoulder Press (unilateral handles) - 3x8
H. Triangle Bar Attachment Tricep Pushdowns - 3 sets: 15/12/10
I. Overhead Rope Tricep Extensions - 3x15 to failure
Thursday: Legs
A. Lying Leg Curls - 4 sets: 15/12/10/8 then cut weight in half and do 20 rep drop set (hold contractions)
B. Adductor Machine - 4x15
C. Leg Press - 3 Sets: first set to 20 reps, then 2 more to failure
D. Rear Leg Elevated Split Squats w/ Kettlebells - 4x12 each leg
E. Ab Wheel - 3x12
Friday: Back/Biceps
A. ShouldeRok Swings - 2x10 each side
B. Wide Grip Lat Pulldowns: 4x15, hold contraction.
C. Bent Over Barbell Row (dead stop/pendlay rows): 4x10
D. Dumbbell Shrugs: 3x12 squeeze every rep at top for 3 seconds
E. GHR Deadlifts: 3x10
F. Cross Arm Hammer Curls: 3x10
G. Supination Curls: 3x10
H. Machine Curls - 2x8 then cut weight in half for drop set of 20
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