Training: Week of 10/28/19

Last week was one of the best weeks of training (as far as feeling good) that I’ve had in a long time. Training is much more enjoyable when your body doesn’t hurt. My goal this week is simply to lift a little heavier (or complete more reps) than last week.

Monday 10/28/19: Bench Press

Bench Press

(Top set from last week: 265 X 6)

275 X 6

285 X 6

295 X 6

I was not expecting to hit 295 X 6 today, but my elbow was feeling decent.

Military Press

(Top set from last week: 135 X 8)

140 X 6, 6, 6

Tricep Pressdown

50 X 12, 12, 12

Pendlay Row

(Top set from last week: 205 X 8)

215 X 8

225 X 8

235 X 5

Lat-Pulldown

(Top set from last week: 140 X 8)

150 X 8

160 X 6, 5

Barbell Curl

55 X 12

65 X 12

75 X 12

I listed some of the top sets from last week to show how I am progressing the weights/reps.

Tuesday 10/29/19: Deadlift

Deadlift

(Top set from last week: 535X1)

505 X 1

525 X 1

545 X 1

565 X 1

585 X 1 (Video: https://www.instagram.com/p/B4QcbJDDFtw/)

Deadlifts felt like they are getting back into their groove. No knee pain at all. My game plan was to perform singles with 505, 525, and 545, but my body was feeling good so I added more weight.

Hack Squat

(Top set from last week: 225 X 8)

235 X 8

245 X 8

255 X 6

Lying Leg Curl

(Top set from last week: 100 X 8)

100 X 8, 8, 6

Reverse Hyper-Extensions + Lying Leg Raises (on decline bench holding a DB between my feet)

3 sets of 12 each

Thursday 10/31/19: Bench Press Accessory

Standing Military Press

(Top set from last week: 115 X 8)

115 X 8

125 X 8, 8

Pull-Ups

 (Top set from last week: +20 X 8)

+25 X 8

+35 X 8

+45 X 8

Incline Barbell Bench

(Top set from last week: 205 X 8)

215 X 8

225 X 5, 5

DB Seal Row

65 X 12, 12, 12

DB Side Lateral

35 X 12, 12, 10

Barbell Spider Curl

45 X 12

55 X 12

65 X 12

Friday 11/1/19: Squat

Squat

(Top set from last week: 365 X 6)

375 X 6

405 X 1

425 X 1

445 X 1

455 X 1 (Video: https://www.instagram.com/p/B4XRBR1DstO/)

365 X 6

…So yeah I deviated a bit from my programming already LOL. I was feeling really good and wanted to test the waters a little bit. 455 felt very solid; no knee pain at all. I will be going back to my rep work next week. I am thinking I will try to perform 365X6, 375X6, and 385X6 next week.

Stiff Leg Deadlift

(Top set from last week: 315 X 8)

365 X 6, 6, 6

Front Loaded Leg Press

(Top set from last week: 580 X 8)

580 X 12, 12, 12

Decline Sit-Ups 3 X 12

Summary

Overall my body felt noticeably better (less pain) compared to last week, hence the increase in performance. I was only expecting/planning to lift a little heavier than last week, but I was able to increase the weight lifted by quite a bit on a few exercises. One thing to note is that I am still lifting much less than I have lifted in the past and the only thing that was holding me back from lifting heavier recently was injuries. So, if the injuries heal, my strength should come back relatively quickly. I just wanted to point that out, so people don’t think some of these increases in the weight lifted are a normal progression for someone who hasn’t lifted those weights before (i.e. going from 315 to 365 on stiff leg deadlift or 535 to 585 on deadlifts in one week). Realistically, if you can increase the weight you lift by 5-10 lbs a week you are progressing very well.

I typed up this training journal at the end of the week, hence the lack of details, but I am going to start writing my workout entries after each workout so they are fresh in my mind and I can give more details.

Moving on to week 3! We are feeling good!

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

WEEK #4: 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 begin microcycle #3.

Monday 9/25/17: Bench Press Focus (8 REPS/6 REPS/4 REPS) 

Bench Press

240 X 8 @ 7RPE

260 X 8 @ 8 RPE

280 X 8 @ 9 RPE (TOP SET)

Bench Press continues to move well. My strength is not at its peak, but if bench continues to progress like this, I MAY surpass my previous best. Because of how well things are going, I will most likely continue this 8/6/4 periodization working up to a 9 RPE top set once I am done with this mesocycle.

Close Grip Bench Press

245 X 8, 8, 8

You may have noticed, and I have mentioned, that I haven’t been super consistent with my assistance and accessory movements during this mesocycle. The ONE assistance exercise I have been consistent with is close grip bench press. I find that whenever my close grip bench press goes up my bench press goes up. Training both bench press and close grip bench press twice a week seems to be working well!

Lat-Pulldown

120 X 12, 12, 12

Seated Cable Row

100 X 10, 10, 10

Incline DB Curl

25’s X 8, 8, 8

VIDEO FOOTAGE FROM TODAY’S WORKOUT:

https://www.instagram.com/p/BZePlLkgHwA/?taken-by=derekcharlebois

Tuesday 9/26/17: Squat + Deadlift (8 REPS/6 REPS/4 REPS)

Squats

335 X 8, 8, 8

Today was my first squat session with a belt in about a month and squats felt GREAT! I think the weeks of beltless squats was beneficial as I felt my core stability today was better than it has felt in a long time. I plan to keep using my belt from here on out, but I will do most of my warm-up sets (anything 315 lbs and under) beltless.  

Deadlift

460 X 8

505 for 5 singles

I did not plan to switch back to submaximal singles for deadlifts yet, but it just felt like the right thing to do. The set of 8 reps just felt weird; I don’t feel like I perform the deadlift the same when I do reps vs. doing singles.

Single Leg Leg Press

3 X 12

My goal here is not to go heavy, but to train each leg individual through a full range of motion. My left leg is weaker due to my knee injury, so I always start with that leg and simply match whatever my left leg does with my right leg (meaning even if my right leg can do more I don’t do more).

VIDEO FOOTAGE FROM TODAY’S WORKOUT:

https://www.instagram.com/p/BZgulXVgohf/?taken-by=derekcharlebois

Wednesday 9/27/16 = OFF DAY

Thursday 9/28/17: Bench Press Focus (8 REPS/6 REPS/4 REPS)

Bench Press

260 X 6 @ 7 RPE

280 X 6 @ 8 RPE

300 X 6 @ 9 RPE

Bench felt GREAT today! I was feeling fried after the top set with 315 so I didn’t do any back down sets. 300 X 6 might be a 6-rep weight PR…  not sure, so we will call it an unofficial PR LOL.

Close Grip Bench Press

260 X 6, 6, 6

Seated Military Press

165 X 6, 6, 6

Seal Row

165 X 8, 8, 8, 8, 8

This is such an underrated exercise and one I need to be consistent with!

DB Spider Curl

25 X 12, 10, 8, 6

VIDEO FOOTAGE FROM TODAY’S WORKOUT:

https://www.instagram.com/p/BZl1y3iAK3g/?taken-by=derekcharlebois

Friday 9/29/17: Squat + Deadlift (8 REPS/6 REPS/4 REPS)

Squat

350 X 6, 6, 6

Squats continue to feel better and better (about time)!

Deadlift

545 for 4 Singles

My grip (hook grip) felt off today. I have been wearing straps up until this week, so I need to relearn how to do this properly I guess.

Glute-Ham Raise + GHR Sit-Up

BW X 12, 12, 12

VIDEO FOOTAGE FROM TODAY’S WORKOUT:

https://www.instagram.com/p/BZrgkf2gZdf/?taken-by=derekcharlebois

9/30/17 & 10/1/17 = OFF DAYS

VIDEO RECAP

My weekly recap video footage got deleted, so I am just going to do a double update with next week’s video.