Training Log: Week of 2 Feb 2015 February 10 2015

Monday: Volume Squat day

Paused (2s) Squats 140kg 5 sets of 3

Front squats 100kg 4 sets of 8

Stiff leg deadlift 90kg 4 sets of 8

Core work 3 sets of 10 (Ab roller)

 

Tuesday: Max effort bench day

Bench 85kg 5 sets of 5

Close grip bench 70kg 3 sets of 8

-Last set AMRAP got 11 reps

DB rows 35kg 3 sets of 10

Lat pull downs 52kg 3 sets of 10

Rotator cuff work with cables 3 sets of 12

 

Wednesday: Max effort deadlifts

Sumo Deadlifts 180kg 5 sets of 5

-Last set AMRAP got 7 reps

Deficit conventional deadlifts 130kg for 3 sets of 8

Core work 4 sets of 12 (Ab roller)

 

Thursday: Volume bench day

Bench, worked up to a heavy single of 90kg

80kg 3 sets of 4

70kg 1 set of 10

Lat pull downs 52kg for 4 sets of 10

Biceps work 12.5kg 3 sets of 10

 

Friday:

Rest

 

Saturday: Max effort Squat Day

Squats 148kg 5 sets of 5

Bench 70kg 4 sets of 6

Rows 30kg 4 sets of 10

 

Injured hence, I laid off the overhead presses and worked with a higher frequency for bench.