Monday PM Session

Bench Press (paused)
45×5
135×5
175×5
225×4
265x2x3
300x5x2
Overhead Cable Tricep Ext. – 60x5x10
CSR – 160x3x15
Standing Cable Rows w/rope handle – 60x3x10
DB Flyes – 50x3x10
Javelin Press – 40x3x10
Leaning DB Lateral Raise – 30x3x10
Hanging Leg Raise – 3×10

Monday AM Session

Static Stretching (lower body)
Squat
45×5
135×5
225×5
265×3
305x2x3
325x2x5 <-- add belt Front Squat 225x10 275x2x5 My squat felt strong today and instead of doing 5 sets of 2 reps, I did 2 sets of 5 reps. I figured I would get more work that way. I need to adjust my percentages on my next four week wave. The weights are getting too easy, but the percentages were a good starting point to adjust to the volume and early training time.

Conditioning, Core & Accessory

KB Swing – 3 Tabata intervals
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
Allen Core Wheel – 2 x 24 foot trips
Decline Lying Leg Raise – 3×10
Cable Crunch – 50x3x20
Fat Bar Suitcase Deadlift – 110x3x10
Upright Rows – 90x2x10
Standing Calf Raise – 200x3x20

Cardio & Grip Work

Schwinn Airdyne – 2 min. warm-up / 8 Tabata intervals
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
One hand plate pinch – 25lbs plates x2 10 sec. static holds per hand
Hex head DB holds – 30×3 10 sec. static holds per hand
DB crushes – 45x3x10 per hand

Wednesday PM Session

Bench Press (paused)
45×5
135×5
175×5
210×4
245×4
265x2x3
280x2x2
300x2x1
280x2x2
265×3
245×5
210×7
175×9
Single Arm DB Rows – 100x2x15
Blast Strap Rear Delts – 3×10
Blast Strap Inverted Rows (4 sec. descent) – 3×10
A1. Standing Tricep Ext. – 70x3x10
A2. BB Curl – 70x3x10
My bench presses felt good tonight and my deadlift this morning also felt good. I seem to be adapting to the program and starting to improve. Until today my squat was the only lift that I didn’t feel weak on. I still have a long way to go, but I am starting to see some improvement. I am about to complete my third week of training and I have 15 more weeks to train for my competition in December.

Wednesday AM Session

Static Stretching (lower body)
Deadlift
135×5
225×5
315×3
355x5x5 <-- add belt Close Stance SSB GM - 245x3x5 A1. Upper Back GM - 245x3x10 A2. Hise Shrugs - 245x3x10 This is my third week back deadlifting and prior to this the last time I deadlifted was at a NASA meet on May 29. I started 5x5 on my deadlift this morning. Curt recommended it to me to help get my base built back up. My deadlifts felt good this morning and I didn't have any pain or discomfort in my upper glute. The plan is to do 5x5 for six weeks and afterward I will go back to Sheiko on the deadlift.

Cardio

Elliptical Trainer – 3 min. warm-up / 8 Tabata intervals @ resistance level 6 / 5 min. rest / 15 min. steady state cardio
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period