Squat Session

135x10
225x6
315x5
335x5,5,5,5

Getting Serious......Again!

Saturday Squat Session

135x10,10
225x5
315x5,5,5
335x5,5

Monday Upper Body

DB Bench
50x15,15
60x12
65x8
70x8
75x5,5,4,5

Kroc Rows
60x20,20,20

Ab Work

Wednesday

Deadlift
135x10,10
225x5
315x5,5,5,5,5

Meet Prep

As I finish up the last four weeks of my meet preparation I am getting more and more excited to move some serious weight! Here is what my next five weeks look like.

Week one                       Week Two                 Week Three                Week Four
 Monday                          Monday                      Monday                         Monday
Squat 5 x 5 75%              Squat 8 x 3 80%          Squat 5 x 5 75%            Squat 5 x 5 75%
Accessory Work              Accessory Work         Accessory Work            Accessory Work

Wednesday                      Wednesday                  Wednesday                   Wednesday
Bench 5 x 5 70%              Bench 8 x 3 80%         Bench 5 x 5 70%           Bench 5 x 5 70%
Accessory Work               Accessory Work         Accessory Work           Accessory Work

Friday                              Friday                         Friday                          Friday
Deadlift 5 x 5 70%            Deadlift 8 x 3 80%       Deadlift 5 x 5 70%        Deadlift 5 x 5 70%
Core Work                       Core Work                  Core Work                   Core Work

Week 5 Stretching and foam rolling light weight pause press

Building a Bigger Bench

My goal for the meet in March is to hit a 275 bench. Bench Press has always been a weakness of mine but I have been complacent long enough and it is time to "get a little more serious." After weeks of research I put together a bench program that will hopefully get things moving. Here is a sneak peak of what I've come up with.

DB Bench 

50 x 15
60 x 8
70 x 8
75 x 6
65 x 8

Kroc Rows

50 x 20
60 x 20
65 x 20
60 x 20

Dick Press (flat bench tricep extensions) I want to try and really hit all parts of the triceps to help with my lock out.

35 x 15
25 x 20
30 x 15
20 x 15

Total Weight Lifted = 9,235 lbs

Next week I will have a heavy barbell bench day, followed by a DE bench day the following week. The Program I wrote up cycles these three weeks for a 12 week cycle. I am hoping the extra accessory work will help keep me injury free as well as build a little size in the process.

Dynamic Bench Part 3/3

Dynamic Bench Part 2/3

Squat Day

Lately I have been having Sciatic issues, after a couple months of "taking it easy,"  today was a true test to how my body will handle squats, and I was pleasantly surprised!

Squat No Belt
135 x 10
225 x 5
315 x 5
225 x 3

Squat With Belt

365 x 2,2,2,2,2,2

Total Weight Lifted = 9,105 lbs