BREAKING PRs IS WHAT WE DO!

Derek Charlebois Training Journal: Week of 9/19/17

Posted by Derek Charlebois on

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

 

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