Workouts for the Week: 11-8 to 11-12
I decided that rather than make a post for every workout to just make one post for each week’s worth of workouts. This week was definitely awesome!
11-8-10 Deadlift Day
Sumo Deadlifts: 135×8, 5, 225×3, 315×1, 365×1, 405×1, 455×1, 500×1, 315 6×1
Shrugs: 225×10, 245×10, 275×10, 300×8, 225×20
Reverse Hypers: 50lbs 4 sets of 12
Lat Pulldowns: A bunch of sets and reps
Ab work
11-9-10 Light Bench Day (Tricep focused)
Close Grip Bench/Tate Press/ Supra Bar Extensions Complex: 4 total sets of each in succession (Bench 95lbs, Tate Presses 60lb DB’s, Supra Bar Extensions Bar + 50lbs)
Tricep Pushdowns: 7 sets of 10
Curls
11-11-10 Squat Day
Squats: 45 2 sets of 8, 135×5, 185×3, 225×1, 275×1, 315×1, 350×8 (with wraps), 275 2 sets of 5, 225×10
Hack Squat: 1 plate each side 4 sets of 10
Glute Ham Raises: 4 sets of 10
Calve Raises: 200lbs 4 sets of 12
Ab work
11-12-10: Heavy Bench Day (Shoulder focused)
Bench Press: 45×20, 10, 95×5, 135×5, 155×3, 185×1, 205×1, 235×4, 225×5, 205×6, 185×5 (feet in the air)
DB Bench: 75′sx6, 80′sx6, 85′s 2 sets of 6, 60′sx10
Upright Row Press: 45lbs 4 sets of 12
Pec Deck: 6 sets of 12
Curls
Overall an awesome week of training. The bench is still lagging a bit but hanging in there, but the deadlift and squat have really been doing well. Started my new job this week officially and being up at 4:30 is gonna take some gettin used to but it’ll be fine. Was really happy to pull 500 on Monday, and was even more happy squattin 350 for 8 on Thursday. Thought my eyes were gonna pop out of my head haha. Put in some good work this week and hope to continue doing the same every week!
