March 12, 2013 – Bench Press Training & March 13, 2013 – Lower Body Training

March 12, 2013 – Bench Press Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x3
175x3
215x3
245x1
275x1
305x2
325x2
340x2
355x2
290x8

Wide Grip Barbell Bench Presses (paused)
270x6
270x6

Close Grip Barbell Dead Presses (short rests)
320x1
320x1
320x1

Parallel Bar Dips
bwx3
bw+45x3
bw+90x3
bw+125x6
bw+125x6
bw+125x6
bw+125x6

Dumbbell Front Raises
45’sx4
45’sx4
45’sx4

IYT’s
5’sx12
5’sx12
5’sx12

26 Minutes of Stretching

Comments: This was the first time that I've actually been concerned with the planned weights. The jump was much greater than it has been so I wasn't sure if I would be ready. Despite being somewhat tough, I got the weights on bench with no issue. Still not using wrist wraps for the lifting. Good to be hitting some PR's now. Wide grips felt better, even with the added weight. Last rep is becoming something of a grinder on them. Had to use the crappy squat rack setup for the dead presses again. Still okay. Swaying on dips was to a minimum but still tough doing all of the sets. Set three was actually the easiest of them. Just jumped right in with the weights on front raises. Tensed up everything before attempting to move the dumbbells at that seemed to help a lot. Finished up with upper back and stretching.



March 13, 2013 – Lower Body Training

Dynamic Warm-ups

Deadlifts
135x5
225x5
275x3
315x3
365x3
405x1
455x1
495x1
545x1
590x2
485x3
485x3
485x3
485x3
485x3

Deadlifts w/MMB’s dbl (+80lbs)
405x1
455x1
495x1
545x1

16" Trap Bar Block Pulls
500x1
550x1
600x1
650x1
700x1
700x1

Glute Ham Raises
bw+35x10
bw+35x10
bw+35x10
bw+35x10

Spread Eagle Sit-ups
bw+45x8
bw+45x8
bw+45x8

Reverse Hyperextensions
50x20
50x20
50x20

28 Minutes of Stretching

Comments: Getting tough. First time this whole cycle that I'm approaching PR weights. Hit 545lbs double overhand. Still having issues with the alternated grip in getting my hands sets and pulling fast. I got the double but it was tough. Speed work was alright but that too was marred by some alternated grip shenanigans. Last workout using the band pulls so I went for broke. Still pretty good with some in the tank. After that, I wasn't too sure what I was doing. I guess I wanted to test where I'm at for side handle car deadlifts. I did singles and shut it down after two tough ones with 700lbs. I need to think what I want to be doing after my main pulls; most likely just squatting. Worked through the assistance stuff as fast as I could. Just exhausting haha. Went home to stretch.