WEEK #3: Weekly Schedule
Monday = Bench Press
Tuesday = OFF
Wednesday = Squats + Deadlift
Thursday = OFF
Friday = Bench Press
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 finish up microcycle #2.
Monday 9/19/17: Bench Press Focus (8 REPS/6 REPS/4 REPS)
Bench Press
255 X 6 @ 7RPE
275 X 6 @ 8 RPE
295 X 6 @ 9 RPE (TOP SET)
275 X 6 (BACK OFF SET)
255 X 6 BACK OFF SET)
DB Shoulder Press
60’s X 8, 8, 8
I haven’t done DB Shoulder Press in a while and just felt like doing them today.
Bent Over DB Row
80’s X 8, 8, 8
Barbell Curl
75 X 12
85 X 12
95 X 12
VIDEO FOOTAGE FROM TODAY’S WORKOUT: https://www.instagram.com/p/BZMKLnNgpB2/?taken-by=derekcharlebois
Tuesdau 9/20/17: REST DAY
I woke up feeling super tired and worn out so I opted to take a rest day today.
Wednesday 9/21/17: Squat + Deadlift (8 REPS/6 REPS/4 REPS)
Squats
345 X 6, 6, 6
Squats are starting to feel decent. I’m getting used to this new squat depth and technique.
Deadlift
435 X 6, 6, 6
Deadlifts are starting to feel really easy. I am not used to doing reps on deadlifts, so it took a couple weeks to get into my groove doing them for reps. I still prefer doing submaximal singles though.
Glute-Ham Raise Super-Setted with GHR Sit-Up
BW X 12, 12, 12
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZRdvB5Ab2e/?taken-by=derekcharlebois
Thursday 9/22/17: Bench Press Focus (8 REPS/6 REPS/4 REPS)
Bench Press
275 X 4 @ 7 RPE
295 X 4 @ 8 RPE
315 X 4 @ 9 RPE
Bench felt GREAT today! I was feeling pretty fried after the top set with 315 so I didn’t do any back down sets.
Close Grip Bench Press
275 X 4, 4, 4
Seated Military Press
155 X 8, 8, 8
I’m digging these seated military presses right now. I feel I will be able to progress a lot more with these compared to standing military press.
Bent Over Row
185 X 8, 8, 8
DB Spider Curl
20 X 12, 12, 12
Like I mentioned last week, the goal here is working the muscle through a full range of motion, including both flexion and supination. I have found that when I include a supinating bicep exercise in my program I have less elbow pain.
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZTr8o5AC9R/?taken-by=derekcharlebois
Friday 9/23/17: Rest Day
Saturday 9/24/17: Squat + Deadlift (8 REPS/6 REPS/4 REPS)
Squat
365 X 4, 4, 4
NO KNEE PAIN! Today was the first squat session in a long time where I didn’t have any knee pain. If squats continue to feel this good I can start pushing some heavier weight soon.
Deadlift
455 X 4, 4, 4
Hip Thrust
225 X 8, 8, 8
I’ve been kind of sporadic with what accessory exercises I do and when I do them, moreso with upper body than lower body. But hip thrusts are one exercise I really want to focus on.
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZZLJUyggo1/?taken-by=derekcharlebois
9/25/17 = OFF DAY
I feel that training 4 days per week is the sweet spot for me. I do like the occasional 5th workout, but overall I prefer 4 days per week.
VIDEO RECAP
PERIODIZATION 101 VIDEO
