Week 4 of Volume Training

Week 4 of Volume Training

Sep 10, 2013

Today a finished my last lifting session of week 4 in my volume cycle. I have one more week of volume before moving onto my intensity cycle, followed by a mock meet to get a feel of how I have progressed. My numbers are getting better, still making my baby steps each session.

Week 4 was a 5% fatigue percentage drop. Still working first 2 exercises at 4@9, 2@9 with no FP drop on third exercise and 5×5 to finish out the day. Here are my training numbers this week.

Day 1-

Squat: 405@8, 425@8.5, 445@9 Initial,  420@9

Sumo Deadlift: 405@8, 425@8.5, 445@9 Initial, 420@9

Chain Bench, 40 pounds of chains added: 245@8, 265@8, 285@8, 305@8.5, 325@9

Decline barbell sit ups- 135 pounds

Day 2-

Bench: 315@8, 335@8.5, 345@9 Intial, 325@9

Chain Deficit Deadlift, 40 pounds of chains on a 6 inch deficit: 365@8, 385@8.5, 405@9 Initial, 385@9

Front Squats: Hamstring started to both me to sick this week. Here are last weeks numbers: 275@8, 295@8.5 315@8.5, 335@9

Seated Row- 220 Pounds

Day 3-

Deadlift: 425@8, 445@8.5, 465@8.5, 485@9 Initial, 460@9

Floor Press: 275@8, 295@8, 315@8.5, 325@9 Initial, 310@9

Leg Press: 625 @8, 715@8, 805@8.5, 895@9

Stiff Leg Deadlifts: 315 Pounds

Day4- First three exercise are 3@9 no FP drop, last is 5×5

Military Press: 185@8, 205@8.5, 225@9

Pause Band Squat, 3 count pause, band weight of 60: 275@8, 295@8, 315@8.5, 335@9

Pause Bench Press, 3 count pause, band weight of 60: 245@8, 265@8.5, 285@9

Jack Banded Deadlifts, double bands around my waist: 295 pounds

Day 5- I will wrap up like  I have the past few weeks. On this day I will do my mobility routine followed by 30-45 minutes of cardio.

 

I increased many of my numbers this week. Am I where I want to be? Nope not yet but I will get there. I will continue to bust my ass until I reach the top.

IA All Day!!

 

 

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