Baby steps turning into a stroll!

Baby steps turning into a stroll!

Oct 3, 2013

I progress so far in this intensity training cycle is going great. I feel like I am beginning to work up to some decent numbers. I have been making progress on each lift during my first 2 weeks of training. I will be wrapping up my 3 week soon then going into a singles week either at a 9 or 10 rpe. This should give me a better understanding of where my training has placed me going into the state championship. Here are my numbers; going to list the changes from week 1 to week 2.

Day 1-

Squat 2@9, week 1- 445@8, 465@8.5, 485@9.  Week 2 455@8, 475@8.5, 495@9. 10 pound gain.

Sumo 2@9, week 1- 445@8. 465@8.5, 485@8.5, 505@9. Week 2- 475@8, 495@8.5, 515@8.5, 535@9. 30 pound gain.

Leg press, 3 increasing sets of 8 reps, stayed the same. 535,625,715.

Decline barbell sit ups, 3×8, weight stayed the same. 135,155,175.

 

Day 2-

Bench 2@9, week 1- 335@8,355@8.5, 375@9. Week 2- 345@8, 365@8.5, 385@9. 10 pound gain.

Close grip bench with 40 pounds of chains 2@9, week 1- 275@8, 295@8.5, 315@8.5, 325@9. week 2- 295@8, 315@8.5, 335@9. 10 pound gain.

Jack Extensions, 3×8, increasing weight each set. Week 1- 70, 110, 130. Week 2- 110, 130, 150. 20 pound gain.

Dumbbell rows, 3×8, increacing weight each set. Week 1- 65’s, 85’s, 105’s. Week 2- 75’s, 95’s, 115’s. 10 pound gain.

 

Day 3-

Deadlift 2@9, week 1- 475@8, 495@8, 515@8.5, 535@9. Week 2- 495@8, 535@8.5, 555@8.5, 575@9. 40 pound gain.

Front squats 2@9, week 1 295@8, 315@8.5, 335@9. Week 2- 315@8, 335@8.5, 355@9. 20 pound gain.

Deficit Jack Deadlift with 40 pounds of chains, off a 5 inch deficit, weight stayed the same for 3×8. week 1 and 2 at 315.

Cable abs, 3×8 week 1 and 2 85 for first set and 115 for remaining two sets of 8.

 

Day 4-

Floor Press 2@9, week 1- 315@8, 335@8.5, 355@9. Week 2- 325@8, 345@8.5, 365@9. 10 pound gain.

Military press 2@9, week 1- 185@8, 205@8.5, 225@9. Week 2- 205@8, 225@8.5, 245@9. 20 pound gain.

Seated lat pulls, increasing weight each set of 3×8. Week 1, 160, 200, 240. Week 2 180, 220, 260. 20 pound gain.

Dumbbell/bar curls. Week 1 with dumbbells- 35’s, 55′[s 65’s. Week 2 with bar, 90, 110, 130.

 

As you can see I have been making gains between the weeks. I hope this carries over after this week of 3@9 into my singles week. I am looking for good increases during my singles week.

 

IA All Day!!

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