This post will mark the first of an ongoing content series where I post my own training, both in written form and with video highlights of certain lifts. The current plan is to make a weekly post highlighting the previous week’s training.
I also keep a log at Exodus Strength that has content dating back to February of 2018, including an intro post that details my training history up to that point. Feel free to check it out here.
As a quick recap, however, my last powerlifting meet was in August of 2018. Click here for the video, and here for the write up. After my meet I did a cut and lost about 25 pounds. I may write about the cut in detail at some point, but here’s a quick post of my results.
Since ending the cut towards the end of October 2018, I’ve been basically just cruising from a training perspective, still working out on a daily basis but not doing much of a formal program other than incorporating some tempo work to help calm down some of the tendons in my hip.
This week marks my first week back into formal training. I’ll spend about seven weeks in a hypertrophy block, at which point I hope to feel good enough to go after some strength gains at my new low bodyweight.
Monday 1/21/19 – Day 1
BW: 174.4
–
High Bar Squat w/ Belt:
225×6@5
235×6@6
245×6@7
245×6@7
–
Press w/ Belt:
105×6@6
110×6@7
115×6@8
115×6@8
–
TnG Bench AMRAP@8 + 5min Density Block:
AMRAP@8: 135×16@5-6
5min Density Block: 135×8,8,8,8,10
–
Dumbbell Bicep Curl:
20s x 15; 25s x 15 x 2 sets
–
Rope Tricep Pushdown:
60×15; 70×15 x 2 sets
—–
Tuesday 1/22/19 – Day 2
BW:172.6
–
Deadlift w/ Belt:
250×6@6
260×6@7
275×6@8
275×5@8
–
Bench w/ Belt:
175×6@6
185×6@7
200×6@8 x 2 sets
–
Leg Press AMRAP@8 + 5min Density Block:
150×16@6-7
150×8,8,8,8,8
—–
Wednesday 1/23/19 – GPP/Conditioning
BW:173.0
–
Dumbbell Chest Supported Row 7min Density Block:
45s x 10,10,10,10,10,10,10,10
–
Stability Ball Plank 7min Density Block:
60s,45s,45s,30s,30s,30s,15s
–
Dumbbell Bicep Curl:
25s x 15 x 3 sets
–
Rope Tricep Pushdown:
70 x 15 x 2 sets
70 x 20
–
Seated Calf Raise:
50 x 15 x 3 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade
—–
Thursday 1/24/19 – Day 3
BW:172.6
–
Safety Squat Bar Squat w/Belt:
185×8@5
195×8@6
205×8@7 x 2 sets
–
Incline Bench w/ Belt:
125×8@6
135×8@7
140×8@8 x 2 sets
–
DB Seated Press AMRAP@8 + 5 min Density Block:
25’s x 20
25’s x 10,10,10,10,18
—–
Friday 1/25/19 – Day 4
BW:172.6
–
2″ Deficit Deadlift w/ Belt:
175×8@5
200×8@6
225×8@7
225×8@7.5
–
Close Grip Bench w/ Belt:
145×8@6
155×8@7
165×9@8
170×8@8
–
Pendlay Row AMRAP@8 + 5min Density Block:
135 x 16
135 x 8,8,6,6,6
—–
Saturday 1/26/19 – GPP/Conditioning
BW:174.0
–
Dumbbell Chest Supported Row 7min Density Block:
55s x 10,10,10,10,8,8,8
–
Stability Ball Plank 7min Density Block:
60s,60s,45s,30s,45s,30s
–
Dumbbell Bicep Curl:
25s x 15 x 2 sets
25s x 20
–
Rope Tricep Pushdown:
80 x 15 x 2 sets
80 x 20
–
Seated Calf Raise:
60 x 15 x 3 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade
