Monday 2/18/19 – DAY 1
BW: 175.0
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High Bar Squat w/ Belt:
305×1@7
315×1@8
275×6@9
265×6@8 x 2 sets
*Top sets felt heavy but were fast.
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Press w/Belt:
150×1@7
155×1@8
130×6@9
120×6@8 x 3 sets
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Dumbbell Incline Bench Press:
55s x 8 x 3 sets
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Dumbbell Seated Bicep Curl:
25’s x 15 x 4 sets
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Paul Dick OH Press:
50 x 12 x 4 sets
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Tuesday 2/19/19 – DAY 2
BW:175.0
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Comp Dead:
330×1@7
340×1@8
300×6@9
285×6@8 x 2 sets
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Comp Bench:
235×1@7.5
240×1@8
210×6@9
200×6@8 x 3 sets
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Barbell Box Step Up:
45×11 x 3 sets
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Wednesday 2/20/19 – GPP/CONDITIONING
BW:176.2
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9min Assisted Chinup (Blue Band): 8,8,6,6,6,6,5,5,5,5
9min Ab Wheel (Knees): 10,10,10,10,10,10,10,10,10,10
Standing Single Leg Calf Raise: BWx10 x 4 sets
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Assault Bike LISS x 35 minutes (12.0 miles)
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Thursday 2/21/19 – DAY 3
BW:176.2
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2ct Pause Squat w/ Belt:
205×8@6
215×8@7
225×9@8
225×8@8
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Pin Press (@ Shoulder) w/ Belt:
95×8@6
105×8@7
115×8@8 x 2 sets
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DB Flat Bench Press:
55’s x 11 x 3 sets
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BB Bicep Curl:
50 x 15 x 4 sets
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V-Bar Tricep Pushdown:
90 x 15 x 4 sets
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Friday 02/22/19 – Day 4
BW:176.2
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2ct Pause Deadlift w/ Belt:
205×8@6
225×8@7
240×8@8 x 2 sets
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2ct Pause Bench w/ Belt:
150×8@6
160×8@7
170×8@8 x 2 sets
*Really made myself commit to the pause on these.
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Barbell Strict Row:
95×11 x 3 sets
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Saturday 02/23/19 – GPP/CONDITIONING
BW:175.6
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Assault Bike LISS x 35 minutes (11.6 miles)
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9min Assisted Chinup (Blue Band): 8,8,6,6,6,6,5,5,5,5
Single Leg Standing Calf Raise: BW x 12 x 4 sets
Banded Tricep Pushdown x 20 x 4 sets
Banded Bicep Curl x 20 x 4 sets
*I’ll do abs tomorrow. Next week’s training schedule will be off a little due to work.
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