WEEK #5: Weekly Schedule
Monday = Bench Press
Tuesday = Squats + Deadlift
Wednesday = OFF
Thursday = Bench Press
Friday = OFF
Saturday = Squats + Deadlift
Sunday = OFF
My current training program is setup into three training microcycles consisting of an 8-rep workout, 6-rep workout, and 4-rep workout. Microcycle #1 establishes the baseline. Then in microcycle #2 I add 10 lbs to the weights lifted in microcycle #1. And finally, in microcycle #3 I add 5 lbs to the weights lifted in microcycle #2. The three microcycles = one mesocycle.
This week I complete microcycle #3.
Monday 10/2/17: Bench Press Focus (8 REPS/6 REPS/4 REPS)
Bench Press
280 X 4 @ 7RPE
300 X 4 @ 8 RPE
320 X 4 @ 9 RPE (TOP SET)
280 X 4, 4
I don’t know what was happening today but I felt STRONG! 320 moved much smoother than it has ever moved… Still kind of surprised with how good bench of progressing.
Close Grip Bench Press
280 X 4, 4, 4
Standing Military Press
115 X 6, 6, 6
I’m so weak on these LOL.
Lat-Pulldown (Parallel Grip)
120 X 12, 12, 12
Concentration Curl
30 X 12, 10, 8
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
I forgot to take video :^(
Tuesday 10/3/17: Squat + Deadlift (8 REPS/6 REPS/4 REPS)
Squats
375 X 4, 4, 4
Easy peasy. I need to push squats a little bit soon to see where my strength is actual at now that my knee isn’t bothering me.
Deadlift
545 X 1
565 X 1
585 X 1
This is the heaviest I've deadlifted since my meet in July... damn that kind of sucks LOL.
Stiff Leg Deadlift
225 X 12
275 X 10
325 X 8
375 X 6
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZy_SzKApa4/?taken-by=derekcharlebois
Wednesday 10/4/17 = OFF DAY
Thursday 10/5/17: Bench Press Focus (8 REPS/6 REPS/4 REPS)
Bench Press
245 X 8 @ 7 RPE
265 X 8 @ 8 RPE
285 X 8 @ 9 RPE
Today was supposed to be the start of a deload, but because I am going out of town next week and most likely will not be able to train for a few days, I decided to do one more run of the 8/6/4 setup. My body felt like it could have used the deload today LOL. My last bench press session was one of the best I have had in a long time. I find that when I have a REALLY GOOD bench session the next one is usually so-so. I was still able to hit my target weight and reps though.
Close Grip Bench Press (Feet on Bench)
225 X 8, 8, 8
Putting your feet on the bench removes the leg drive from this movement. Not that I am great at using leg drive anyways.
Bent Over DB Row
90’s X 8, 8, 8
DB Spider Curl
25 X 12, 10, 8
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZ36UuzgGC-/?taken-by=derekcharlebois
Friday 10/6/17: OFF DAY
Saturday 10/7/17: Squat + Deadlift (8 REPS/6 REPS/4 REPS)
Squat
340 X 8, 8, 8
Single Leg Leg Press
90 X 12
110 X 12
130 X 12
150 X 6
Today I was helping two of my clients with their final training session before the USAPL Raw Nationals, so I didn’t complete my full workout (didn’t have time for deadlifts).
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZ9ng5jgtk-/?taken-by=derekcharlebois
Sunday 10/8/17 = OFF DAY
VIDEO RECAP