Training Log 8/7/09-8/13/09

Here is my training log from this week:

8/7/09

A1) Incline BB Bench Press
195: 3
220: 3
245: 10 (max reps, last month 245x8)

B1) Weighted Dips
50 lbs: 5x14

B2) Pull-ups
Body Weight: 5x7

C1) Scapular Retractions
42.5: 4x24

C2) External Rotation
5: 3x15, 1x10

Ended with some stretching and dynamic joint mobility drills.

8/9/09

A1) Trap Bar Deadlift
185: 3
210: 3
240: 25 (210x25 last month)

B1) Natural Glute-ham Raise with push-up
BW: 4x8

C1) Back Extension - 4/0/2/1 Tempo
BW: 4x17

C2) Side Plank - on hand
BW: 4x28 seconds per side

Cooled down with stretching and dynamic joint mobility.

8/11/09
A1) Standing Barbell Military Press
115: 3
130: 3
150: 13 (max reps, last month was 145x12)

B1) Standing Neutral Grip Dumbbell Military Press
40x2: 4x12

B2) Bent-over DB Row
85s: 3x11
70s: 1x24

C1) Cable Tricep Pushdown
80: 3x12

C2) Face Pulls
50: 3x16

As I mentioned last week, I was feeling pretty run down after this particular workout so I cut the volume of this workout by dropping a high repetition DB Military Press set. I also cut the reps of the tricep pushdown by 1/3 and bumped up the weight a little. On top of that, I went from 4 sets to 3 sets on both the tricep pushdown and face pull. I felt pretty good after this workout so I think that will work just fine.

8/12/09

A1) Front Squat
120: 3
140: 3
155: 22 (150x15 last month)

B1) Natural Glute-ham Raise with Push-up
BW: 4x8

C1) Back Extension - 4/0/2/1
10 lbs: 4x10

C2) Plank, opposite arm and leg up, hand walked out ~6 inches
4 sets of 17 seconds per side

D1) DB Rotating Curl
35x2: 2x10

Cooled down with stretching and dynamic joint mobility.


Notes:

Great week all around, PR on every single day. It was nice to be able to push my legs pretty hard this week pain-free. It is tough resisting the temptation to add 30 or 50 lbs to the bar on my lower body lifts. However in the long run I think it will be best to progress slowly. My standing military press was good today too. Another step closer to that 225 goal!