Week ending Nov 4

Only trained 4 days last week. Now I am back into proper powerlifting training with deadlifts and squats making a comeback, suddenly I feel like there is not enough time to get everything done. Although, if I didn’t take so many days off then it would have been easier šŸ˜‰ My powerlifting program is more full on than usual since I am still doing a bench only focus, and the main bench session is very time consuming. After 2 cycles of this, it has produced good results, but I’m getting mentally tired of it! The comp is in a few weeks and I am hanging out for a break šŸ˜

Monday – Still tired from previous weekend’s training

Tuesday – Light DL & Heavy Squat Day (don’t laugh, this is the start of the cycle, so heavy days start at around 50% of 1RM)
  • Deadlift: 3 x 6 @ 40kg
  • Squat: 3 x 6 @ 50kg
  • Core/rehab. 3 sets:
    • 6 Single leg deadlift @ 2 x 24kg KB
    • 8 Renegade row @ 35lb
  • Sledgehammer: 5 x 15 each side with 30 sec rest

Wednesday – Tired + Busy

Thursday – Light Bench + Heavy DL (again, don’t laugh at “heavy” deadlifts. These are starting at around 45% as I am coming back from an acute back injury that occurred during deadlifts) + KB1
  • 2 sets:
    • 8 Plank thoracic rotations
    • 10 Single leg glute bridge @ 20kg
  • Narrow grip bench: 3 x 5 @ 37.5kg
  • Deadlift: 3 x 6 @ 60kg
  • KB Jerk: 9 mins @ 12kg, 14RPM
  • KB Jerk: 3 mins @ 16kg, 12RPM
Friday – Light Squat + KB2
  • 2 sets:
    • 12 Leg lowers
    • 12 Single leg contralateral deadlift @ 16kg
  • Squat: 3 x 6 @ 30kg
  • KB Snatch: 3 min @ 8kg, 14 RPM
  • KB Snatch: 9 min @ 12kg, 14 RPM (tore right hand callous)
Saturday – Heavy Bench Day
  • 2 sets:
    • 4 Plank thoracic rotations
    • 10 Leg lowers
  • Bench: 3 x 6 @ 52.5kg (PB for reps! Thank you, Chocolate, Muffins & Pastries)
  • DB Bench: 3 x 6 @ 19.5kg
  • 3 sets:
      • 6 DB Curl @ 10kg (light as!)
      • 6 Lying tricep extensions @ 20.75kg (too light! Thanks, Junk Food!)
      • 6 Lateral raise @ 7.5kg (omg, I can nearly do these without body english! Thanks, Sugar!)

Sunday – Day of Rest

Total training: 4 hours
Nutrition: Obviously very tasty

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s