12/15/15 – Week 5, Day 2 – Max Effort Upper

Another morning training session seemed to be just what I needed this morning to get my head right. Ethan, my training partner, and I hit the gym at around seven this morning to train heavy fat bar floor presses after having a couple finals on Monday. All my patience seemed to pay off today as I hit a new PR single on fat bar floor press. Bench continues to be my most quickly progressing lift which is a testament to Brandon’s programming and it’s ability to bring up weaknesses while maintaining strengths. Along with some heavy floor pressing, I also hit my normal supplementary and accessory work. The entire session looked like this…

  • Stretch and Warm-Up
  • Fat Bar Floor Press
    • Bar x10, 135×10, 185×5, 225×2, 245×3, 275×3, 295×1, 315×1, 335×1, 355×1
  • Close Grip Bench Press
    • 225×10, 245×10, 265×6
  • Dumbbell Bench Press
    • 60×20, 65×18, 70×12
  • Bent Over Barbell Row
    • 115×20, 125×20, 135×18, 145×15, 155×12
  • Cable Bicep Curls – 4×10
  • Single Arm Tricep Extension (Using Elitefts Grenade attachment)
    • 4×10
  • Weighted Planks – 4x30sec

Training has been feeling better and better every session since school has lightened up and has allowed me to begin focussing on training goals that much more. With a meet coming up on February 27th, there is a lot that still needs to be decided regarding cutting weight, openers, etc… which will hopefully be answered during my short offseason cycle at the beginning of the new year. Overall, I had wished to have a slightly longer offseason but being in a bad location for powerlifting meets, our options as a team were limited and we picked the best one for situation. I will be hitting my dynamic days later in the week after my finals and then will begin a deload this coming week while I am on vacation. Until next time!


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