Brady’s Plan, IronAuthority Stuff, and Time Off

Brady’s Plan, IronAuthority Stuff, and Time Off

Sep 4, 2013

So I’ve been taking the last couple of weeks off since my victory at the 2013 USA Bench Press Nationals.  Its been fun and relaxing.

I’ve gone on a trip to Garden of the Gods in Southern Illinois, visited some friends in Harrisburg, IL, got to spend some quality time with my wife on our anniversary Sept 2.  Overall, its been great to relax.

I am also proud to announce that I am the Editor for Reactive Training Systems.  Mike Tuchscherer has asked me to help out an gather quality content and to help create new and improved ideas for RTS.  I am proud and honored to help Mike out.  So be on the lookout there for quality articles and some other changes to the RTS website in the future.

As far as my training goes, it has been non existent.  However I do have an outline for the next few weeks to continue healing my shoulders and reintroducing me back into training.  Below is how it looks.  I’ll be benching 3x per week preparing for the NAPF BP Championships.

1) Bench Press 45 x5x30 / Tricep Press 45 x2x15 / Lat Row 45 x2x15 / COMPLEX

2) Bench Press 80 x5x25 / Tricep Press 80 x2x15 / Lat Row 45 x2x15 / COMPLEX

3) Bench Press 115 x5x20 / Tricep Press 115 x2x15 / Lat Row 45 x2x15 / COMPLEX

4) Bench Press 150 x4x15 / Tricep Press 145 x2x12 / Lat Row 95 x2x15 / COMPLEX

5) Bench Press 185 x4x12 / Tricep Press 145 x2x12 / Lat Row 95 x2x15 / COMPLEX

6) Bench Press 220 x4x10 / Tricep Press 145 x2x12 / Lat Row 95 x2x15 / COMPLEX

7) Bench Press 255 x3x7 / Tricep Press 185 x2x10 / Lat Row 155 x2x15 / COMPLEX

8) Bench Press 290 x3x5 / Tricep Press 185 x2x10 / Lat Row 155 x2x15 / COMPLEX

9) Bench Press 325 x3x3 / Tricep Press 185 x2x10 / Lat Row 155 x2x15 / COMPLEX

COMPLEX:
Flyes x12
Military Press x15
Curls x15
Abs x30
Grip x10
Pullaparts x20
Overhead Shrugs x20

Still debating on how I want to approach training for the upcoming event.  Was wondering if I should go back to using fatigue percents with the exercises that I have selected or stick to my basic sets/reps with a basic progression.  I could attempt to use a combo of both.

The template that I think I will go with looks like this.

Monday: WG Raw Bench / Skills BP Reps x3x1-3 / Military Press

Wednesday: CG Raw Bench / Skills BP Reps x3x1-3 / Lat Rows / Light Rotators

Saturday: EQ Bench Press / Triceps / Flyes / Light Rows / Light Rotators

TOTAL HITS [307]

Print Friendly, PDF & Email
Please follow and like us:

One comment

  1. Congratulations to all accomplishments. I met at 2011 NAPF in Miami, have had some bad experiences, financial problems may be finally getting out of hole.. My bench raw close to double my bw 2 reps rpe 9.5 w/315 at bw 175 feel real strong.
    Can go to 165 but may be best at cont get stronger to 81-82 kg,
    Would like to get in shirt again feel if can get to 181-182 for ipf can if train in shirt do some decent things.

    I need to find people to train w/in shirt which has been tough for the past 5 years due to my schedule and other reasons related to the area I live in and not from here.

    I wish you luck in every thing also I have written articles for RTS as well as elitefts as I am a Registered Dietitian/Nutritionist in the medical field as well as have done Sports Nutrition and worked with athletes in various sports.

    Thanks for listening and any recommendations advice would appreciate.

© 2012-2017 IronAuthority All Rights Reserved

Enjoy this blog? Please spread the word :)

RSS
Follow by Email
Facebook
Google+
Google+
http://ironauthority.com/bradys-plan-ironauthority-stuff-and-time-off/
Twitter