05/27/19
BW:176.2
–
Comp Squat:
325×5
355×1
380×1@8
305×5 x 4 sets
–
Comp Press:
135×4
150×1
162.5×1@8
135×4 x 4 sets
–
Close Grip Incline Bench:
135×10
145×10
155×10
145×10 x 2 sets
–
Banded Tricep:
Blue x 30 x 1 set
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*Had about a 10% drop in performance today from last week. Also noted a little decreased motivation to train once I started the session, as well as the feeling that my technique was “a little off” on each lift. This is week five of my current development block, with next week being a planned low stress week. The same exact thing happened on week five of my last development block. I’ll wait until after the entire week of training to make the call officially (just in case today was a fluke), but I think four weeks is about the right block length for me. We will see.
05/28/19
BW:176.2
–
Comp Deadlift:
275×5
340×1
365×1@8
275×5 x 2 sets
–
Comp Bench:
200×4
250×1
200×4 x 2 sets
–
RFESS:
BW x 30 x 1 set
—–
Definitely a decrease in performance overall this week. I’m not even mad, just very intrigued. I’m wondering that if I look back at old training if I could see similar trends: four weeks of awesome progress, then an almost immediate drop off a cliff. I went ahead and cut volume a little, and will do the same for the rest of the week. Then, next week, I’ll take a low stress week as written. My thinking is that there’s no reason to keep pushing deeper into fatigue at this point, as there is no more “development” to be had. From here on out I’m going to limit my development blocks to only four weeks and see how that goes.
05/29/19
BW:174.4
–
Front Plank x 60s x 3 sets
Side Plank x 30s x 3 sets
Blast Strap Inverted Row x 20 x 3 sets
Assault Bike LISS x 40min (12.9 miles)
05/30/19
BW:174.6
–
2ct Pause Squat:
275×4
300×4
315×4
300×4 x 2 sets
–
Pin Press @ Shoulders:
115×4
130×4
140×4
132.5x4x2
–
Close Grip Bench Press:
155×10
175×10
185×10
175×10 x 2 sets
—–
05/31/19
BW:174.6
–
Mid Shin Block Pull:
315×4
325×4
335×4
315×4 x 2 sets
–
RDL:
185×10
205×10
225×10
185×10 x 2 sets
–
Comp Press:
135×4
145×4
155×4
135×4 x 2 sets
—–
06/01/19
BW:174.0
–
Circuit (5 total rounds):
135lb High Bar Squat: 10,10,10,10,10
Assisted (Blue Band x 2) Pullup: 20,20,15,12,10
Hanging Knee Raise: 10,10,10,10,10
Assault Bike: 1 Mile each round
(2min Rest)
=Took somewhere around 35 minutes to complete.