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!

 

4/25/16 – Week 1, Day 1 – Max Effort Lower

I’m back at it! After a very long deload week I am officially back into offseason powerlifting training. I missed posting about the last two training sessions before the week started due to a full schedule which even involved a trip to the Elitefts S4 Compound with Purdue Barbell for a seminar with Dave “Under the Bar” Tate himself. Aside from resting up nothing I did this past week is training log worthy, mostly just normal shenanigans and recovery work. The first ME Lower training session since before my last meet went as follows…

  • Box Squat (vs. Elitefts Pro Light Bands)
    • 45×5, 135×5, 225×5, 275×3, 295×3, 315×3, 335×3
  •  Paused Front Squat
    • 165×12, 185×10, 205×8
  • Stiff Leg Sumo Deadlift
    • 245×8, 275×8, 315×8
  • Glute-Ham Raise – 4×12
  • Back Extension – 4×20
  • Standing Cable Ab Pulldowns – 4×15

I always forget how much Brandon’s Beta Test program takes out of me during the first week while I am reacclimating myself to powerlifting training but it just means I have to push myself that much harder. Ethan and I were under time constraints today so the rest between sets was not optimal. We pushed through it and even had a little time to catch my breath once we got through the supplemental work and into accessories. During our seminar with Mr. Tate we got learned on how we should tweak our form on some of the accessories (i.e. Glute-Ham Raise) so we are getting some more bang for the buck now. I can already feel everything getting tight and stairs will be hard for a few days but that’s the price we pay for pretending to be bodybuilders for six weeks. I am overjoyed to be back under heavy weights again. Going into the training session I was anticipating getting more weight on the bar but the band/box combo really humbled me today. As per usual I will be alternating deadlift and squat variations on max effort lower days so I have two more heavy days with this movement during the duration of this cycle to get that number up. My power will come back fast now that I’m into powerlifting movements but I will just have to endure this readjustment time to the heavy sets with compound movements. School will be over for me a week from tomorrow and summertime always seems to see faster progress for my lifts than when I’m bogged down with school. It’s time to hop back on the gain train! Until next time!