Last week of off season training done. Now the real training will start.

Last week of off season training done. Now the real training will start.

Jan 28, 2014

Going into this week I had intentions of training light but that all changed after I put some thought into it. What is the negative of taking the week off after training for 12 weeks? NONE. To recharge and relax the mind, and let the body heal and recover should be a sure formula to success.  So my decision is no training. Some people never take off, that is great. Youth is a great gift just don’t abuse it. If that isn’t the answer then they must have great SUPPLEMENTS.

Well the week that has passed was like the week leading into a meet for myself. I left all workouts optimistic and hungry. The way you should leave them.

As the previous 2 workouts this is a repeat of last week. I am reposting the game plan for those who are just starting to follow recently. Remember I went with a standard routine. Nothing fancy just basic benching with a basic approach. I am doing a typical pyramid with percentages dictating the weight.

Set 1 50% of projected 1 rep max touch and go 8 reps

Set 2 60% of projected 1 rep max touch and go 6 reps

Set 3 70% of projected 1 rep max touch and go 5 reps

Set 4 80% of projected 1 rep max touch and go 4 reps

Set 5 90% of projected 1 rep max touch and go

Set 6 50% of projected 1 rep max touch and go 10 reps as fast as I can go

 

 

I did a couple sets of Large Ram training again after the routine. From there went to incline which was good but was pretty spent.

Also I am going to do close grip bench for next couple of weeks on arm days but with NO arch. I find it very tough but once I got a comfortable feel the weight was flying. The goal is not to overload the bar because my muscles are not use to the completely different feel. I intend to strengthen the secondary muscles for the next few weeks. Again another way to hopefully strengthen the bench.

Here is the week.

Tuesday

bench

215 8 reps

260 6 reps

300 6 reps

340 4 reps

375 2 reps

215 10 reps fast as I can do them

385 5 reps large RAM

410 4 reps “         “

Incline

255 6 reps

285 5 reps

 

Wednesday

 

Reverse pec deck (to strengthen rear delts for stabilizing)

110,130,150 8 reps each

Standing military press( All reps done fast and explosive even the last set.)

95,115,135,155 5 reps each set

175 3 reps

200 5 reps!! Felt fn light and to lockout.

Shrugs

315 6 reps

445 6 reps

535 5 reps

595 3 reps

405 5 reps pull from below the knees

Lat pull

225 6 reps 2sets

Machine rows

160,185,220,250 6 reps each

Friday 

Standing curl

115 6 reps

140 5  reps

160 5  reps

preacher curls

35,45.55 6 reps each

130 6 reps

145  5 reps

Close grip bench

185 8 reps NO ARCH grip within 1 inch of inner knurl

 

225 8 reps x2 NO ARCH grip within 1 inch of inner knurl

275 6 reps “                                                                         “

315 arch 5 reps EASY

 

Well this week off I will have no log article but I will have an article about supplements and thinking of how to use them.

 

 

Thanks to The GYM and Tan Line, Titan Support Systems, IronAuthority, ATP Extreme ,Oxygen Factor, and RockTape.

Till next time.

Focus First.

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