5/16/16 – Week 4, Day 2 – Max Effort Upper

The PRs keep on falling as I move past the halfway point in this six week program run. This time around I reset my close grip, 2 board bench press three rep max. The entire session went as follows…

  • Stretch and Warm-Up
  • Close Grip, 2 Board Bench Press
    • 45×10, 95×10, 135×10, 185×5, 225×3, 275×3, 295×3, 315×3, 325×3
    • 235×3, 265×3, 300×4
  • Wide Grip Incline Bench
    • 155×10, 185×8, 205×6
  • Incline Dumbbell Press
    • 50x3x16
  • Cable Rows
    • 120×20, 140×20, 150×16, 170×15, 180×12
  • Reverse Curls – 3×10
  • JM Press
    • 95×20, 115×15, 125×15, 135×12
  • Hanging Leg Raises – 4×10

I broke one of my unwritten rules again today as I trained max effort bench right after a max effort lower day. Although I was feeling really good physically, I have noticed that when I train max effort days back to back my strength just isn’t the same. This could very well just be a mental thing but I will keep trying to leave a day between the two training sessions for recovery. I am starting to implement a couple extra workouts during the week on my “off” days in order to fit cardio and extra auxiliary lifts into my training week. I am up about 5-7 lbs over my normal training weight during the past couple years which has me feeling a little bloated but if I am going to move up to the 275 lb weight class I have to go all out. I refuse to turn myself into a fatty but the road to the next weight class is going to involve some added chubbiness whether I like it or not. Having my body change feels pretty weird since I have been the same weight for around two and a half years. I have noticed my overall body size increasing and hope to put on weight over the summer without a significant increase in fat percentage. Wednesday and Friday should be my dynamic days to round out the training week. The workout song of the week this week is  In Between by Beartooth. Until next time!



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