From here on out I will be updating this blog once a week and putting together all of the weeks training in one post.
Day 1 Heavy Squat Day
Squat
2x10@Bar (55lb texas power bar)
1x5@145
1x5@235
1x5@325
1x2@415
2,2,2,2,3,@440
Paused Squat
3x5@325
Reverse Hyper
20,12,12@90,180,180
Band Leg Curl
15,35,40
Planks
3 sets@60s
2 set@60s +45lbs.
Lunges
3 sets
Day 2 Explosive Bench Day
Bench
2x8 @bar
1x10@135
1x5@185
8x3@205 Technique improved by a lot. Just need to make sure butt is planted on bench and that im on the ball of my feet
Floor Press
1x3@135
1x3@185
1x3@205
1x3@225
1x3@245
Incline DB press
3x15@55
Dips
4 sets
Tricep pull downs
2x20
Lat Pull downs
3x12
Curls
2x15
Day 3 Repetition Deadlift Day
Deadlift
2x10@135
1x10@225
1x8@315
1x8@425 reset after each rep
Deficit Deadlift
2x3@425
Front Squat
1x8@135
1x8@185
1x8@225
1x2@275 Felt sharp pain on upper back near trap and called it quits. almost dumped the weight because it was too much of a hassle to rack it.
RDL
1x10@135
1x10@225
1x10@275
2x2@325 lost grip (double over hand)
Back Raises
50 reps
Day 4 bodybuild
OHP
1x10@bar
1x10@95
1x10@115
1x10@135
1x9@155
1x3@185
Behind the Neck OHP
3x6@95
Upright Rows
3x10@95
Seated DB press
1x12@45
1x12@50
1x12@60
Pull Ups
5 sets
Still taking Promera sports Peak 400 for some intense training and gluta-tren for recovery.
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