Allright the start of week 3 and the intensity is going UP on my main lifts and the assistance work. This is riding the wave up this week. After this it goes into a deload week and from here on in, volume for assistance work is going down.
I crushed my seated DB press today with a PR so it's a great start to the week! Stayed with the sling shot for all my heavier sets on the bench today and again concentrated on pausing at the bottom and exploding all the way to the top, a slight variation to CAT.
Bent over rows I increased the intensity and cranked out three heavy sets. Month 2 my assistance sets are decreasing to 3 and I may change up this exercise to something more lower back friendly.
For arms I just did one big huge set. Picked two cable exercises warmed up and then hit a big weight repped out walked over to the other exercise repped out, walked back decreased the weight repped out, walked back decreased the weight repped out.....back and forth till my arms where toast.
Read the quote gym rats.
Week 3 Day 1
1. Seated DB Press supersetted with band side and rear laterals
warm ups 25 x 10, 35 x 10, 50 x 10
work sets 70 x 5, 75 x 3, 80 x 9 new PR
2. Bench press with sling shot
warm ups bar x 10, 95 x10, 135 x 10, 185 x 5
work sets 225 x 5, 245 x 5 4 sets
3. Bent over rows 135 x 10, 185 x 10, 225 x 10, 225 x 10, 225 x 8
4. Standing cable rope tricep press downs supersetted
5. Standing cable straight bar curls
The program for the next week:
Week 3
Day 1
1. Seated DB Press 5/3/1+ AMRAP style
2. Bench Press
with sling shot 5 x 5 75% or 80%
3. Bent Over
Rows 5 x 10
4. Triceps
5. Biceps
Day 2
1. Deadlift
5/3/1+ AMRAP style plus 1 x training max
2. 5 x 5 back
squats 75 to 80%
3. Hyperextensions
4. Walk with
weight
5. Core work
Day 3
1. Bench press
5/3/1+ AMRAP style plus 1 x training max
2. Bench Press
5 x 5 75% to 80%
3. Narrow Grip
pullups 5 x 8
4. Triceps
Day 4
1. Squats 5/3/1+ AMRAP style plus 1 x training max
2. RDL 5 x 6
3. Front squat
4 x10
4. Core work
No comments:
Post a Comment