Tuesday 1 / 15 / 18
Week 17 / Day 2 - DELOAD
1. Squat 4 x 2 x 365
2. Close Stance High Bar Pause Squat 2 x 5 x 275
3. Lying Leg Curls 3 x 8
4. Abs 3 x 15
Love deload days. In and out in about 20 minutes
Mon 1 / 14 / 19
Week 17 / Day 1 - DELOAD + PEC/DELT REHAB
1. Incline Barbell Press 10 x 10 x 155. No pain, felt good.
2. Chest Supported Row 3 x 10
Superset
3. BW Dips 3 x 10
4. Lat Pulldowns 3 x 15 (superset with dips)
Giant Sets
5. Rear Delt Raises 3 x 15
6. DB Lying Tri Ext 3 x 15
7. DB Curls 3 x 15
Tuesday 1 / 15 / 18
Week 17 / Day 2 - DELOAD
1. Squat 4 x 2 x 365
2. Close Stance High Bar Pause Squat 2 x 5 x 275
3. Lying Leg Curls 3 x 8
4. Abs 3 x 15
Love deload days. In and out in about 20 minutes
Thursday 1 / 17 / 19
Week 17 / Day 3 - Bench Rehab + DELOAD
1. Bench Press Rehab work - work up to single at 275. 3 x 10 x 225. 2 x 15 x 185. No pain on anything.
2. Side Delt Raises - 8 x 8 (30 sec rest)
3. Tricep Cable Pressdowns 2 x 15
4. French Press 2 x 15
Gonna try and get back to semi-normal training on the Bench next week. Will probably re-tear the pec/delt, but I'm 1 month out so need to get busy. If I get re-injured, I'll just take a token bench at the meet with the empty bar and it'll just be squat / deadlift day.
Fri 1 / 18 / 19
Week 17 / Day 4 - DELOAD
1. Recovery Squat 6 x 2 x 275
2. Speed Deadlift 3 x 3 x 405
3. RDL 275 x 10
4. V-Grip Pulldowns 3 x 8
5. DB Row 2 x 12
Mon 1 / 21 / 19
Week 18 / Day 1
1. 3-ct Paused Bench Press - worked up to 315 x 1. No pain...seeeeeems to be okay. Will try and be very conservative with loads from now until meet day. Probably won't hit the numbers I was hoping for, but at least I'll be able to put something up and get a total.
2. DB Bench Press 3 x 8
3. Dips 3 x 12
4. Chest Supported Row 6 x 6
5. Lat Pulldown 3 x 12
6. Rear Delt Fly 3 x 15
7. DB Lying Tricep Extension 3 x 8-10
Tues 1 / 22 / 19
Week 18 / Day 2
1. Back Squat - worked up to 485 x 2
2. Paused Speed Squat - 3 x 2 x 400
3. Close Stance High Bar Pause Squat 2 x 3 x 370
4. Lying Leg Curls 3 x 6
Thurs 1 / 24 / 19
Week 18 / Day 3
1. Light Bench 6 x 4 x 245 (3 ct pause). Pec injury was just a tiny bit tender after the last workout and into today so I know I'm not 100% but it's hanging in there for now. Just did some light paused work today but basically letting it rest.
2. Paul Dicks Overhead Press 5 x 6
3. Heavy Cable Pressdowns 3 x 12
4. DB Front Raises 3 x 15
5. Side Delt Raises 3 x 20
Fri 1 / 25 / 19
Week 18 / Day 4
1. Recovery Squat 6 x 2 x 275
2. Reverse Band Deadlift - work up to 575 x 1
3. Speed Deadlift 3 x 2 x 440
4. Stiff Leg Deadlift 2 x 5 x 350
5. Barbell Row 3 x 5
6. V-Grip Pulldowns 3 x 10
Mon 1 / 28 / 19
Week 19 / Day 1
1. 3-ct Paused Bench - worked up to 325 x 1. Pec definitely still tender. Not sure how much more I can load it without more damage. Strength wise I feel like I'm good for 350-375, but don't think pec would hold up.
2. DB Bench Press 3 x 10-12. Medium weight, no pain here.
3. Chest Supported Row 8 x 8
4. Lat Pulldowns 3 x 12....superset with......Bodyweight Dips 3 x 15
5. Blast Strap Rear Delt Rows 3 x 15
6. Lying DB Tricep Extension 3 x 12
Great workout aside from the fact I can't train the only upper body lift that matters for the meet.
Tues 1 / 29 / 19
Week 19 / Day 2
1. Back Squat - worked up to 490 x 2
2. Speed Squat 4 x 2 x 400
3. Close Stance High Bar Pause Squat 2 x 3 x 375
4. Lying Leg Curl 3 x 8