The First Week of December

Highs of the Week: The high of this week was the long run. It was a cold Winter day and it was the first day that I really had to bundle up to go for the run. It sucked but I was super glad I completed the run. Even though I failed my 1 Rep Max of getting 300lbs I learned a lot the past few weeks. To be fair a lot of the reason I feel like I did not get it is because I don’t typically have a spotter so I can’t safely lift the way I want to so I was not able to stick to my program the way I wanted to. That being said I had never hit 275 before so that was good. I have a good plan for the next couple of weeks that I feel pretty good about.

Things I Could Have Done Better: The execution of my training program for my 1 rep max was lacking. I did not stick to a particular program the way a should have partially due to not having a spot but also because typically I like to switch my bench work outs up for the sake of muscle shock and because I like to switch things up but if I want to see results I need to be more rigid with my training methods.

Workouts for the Week of November 23-29:

MONDAY: 1 Rep Max Test
Warm up: 400m jog, 1 set of 6 reg push-up, 1 set of 6 plyo push up.
6x135lb 1 min rest
6x135lb 1 min rest
3×225 2 min rest
1x265lb 5 min rest
1x285lb FAIL 5 min rest
1x275lb 5 min rest
8x205lb 2 min rest
8x205lb 2 min rest
8x205lb

TUESDAY
OTF Power Work Out: 1 hour.

WEDNESDAY
Resistance band mobility warm up
Pull ups 20
DB chest press with 2 min rest
100lbx6
100lbx6
100lbx5
Pull ups 20
DB Lateral Raises
20lbx10
25lbx8
25lbx8
30lbx6
Pull ups 20
DB standing shrugs 130 rest
100lbx10
100lbx10
100lbx10
100lbx10
Pull ups 19+2
DB seated incline curls: 20 oblique crunches each side as rest.
25lbx10
30lbx8
30lbx8
35lbx615
Circuit: Face pulls, Alternating DB Iso Curls, Kneeling Cable Crunches, and Cable Rope Tricep Extensions. 
Face Pulls 35lbx15, Alternating DB Iso Curls 20lbx10, Kneeling Cable Crunches 65lbx20, Cable Rope Tricep Extensions 55lbx16
Face Pulls 35lbx15, Alternating DB Iso Curls 20lbx10, Kneeling Cable Crunches 65lbx20, Cable Rope Tricep Extensions 65lbx12
Face Pulls 35lbx15, Alternating DB Iso Curls 20lbx10, Kneeling Cable Crunches 65lbx20, Cable Rope Tricep Extensions 70lbx8 Cardio: 7 mins Elliptical

THURSDAY
7.9 Mile Run: Average Mile Time- 7:06. Total Time of Run: 56:03

FRIDAY
Pull ups: 10 every minute for 5 minutes
Super Set Weighted Incline Sit Ups with Weighted Lower Back Extensions
Weighted sit ups: 25lbx20, Weighted back extensions w/ 1 second hold: 25lbx10
Weighted sit ups: 25lbx20, Weighted back extensions w/ 1 second hold: 25lbx10
Weighted sit ups: 25lbx20, Weighted back extensions w/ 1 second hold: 25lbx10
Pull ups: 10 every minute for 5 minutes

SATURDAY
RECOVERY DAY

SUNDAY
Foam role
Ab Circuit and 45 minutes of deep stretch yoga

Changes Moving Forward: Here is my bench press workout plan for the next 6 weeks that I believe will help with results.
Week 1: 5×1 with 270lbs; 3×5 with 240lbs
Week 2: 6×1 with 275lbs; 3×5 with 245lbs
Week 3: 7×1 with 280lbs; 3×4 with 255lbs
Week 4: 8×1 with 285lbs; 3×4 with 265lbs
Week 5: 3×2 with 285lbs
Week 6: Work up to 305lbsx1
I might change this up and I will probably stop DB bench pressing and have another day of barbell benchpress with lighter weights focusing a bit more on hypertrophy and power. I’m going to start doing different variations of my pull ups as well. Just to switch things up and see whats good. On days I do pull ups I will do no less then 100.

Life Updates: Can’t post the content OTF workouts since I am a Coach. It could be seen as sharing trade secrets which I do not want to do at all! I am really beginning to come into my own as a coach mostly due to confidence levels rising. This allows me to show more of my personality and I feel more comfortable correcting for form now that I know everyone a bit better. Outside of OTF life is good. I got a new client at my other gym. Just trying to keep learning and practicing all things exercise and nutrition. Gonna hit this Winter training hard as I possibly can. Cold weather sucks but it can be used to your advantage if you look at it as something that just makes you more of a savage just for the sake of enduring it. I am going to try and run outside as much as possible regardless of weather unless there is a snow emergency or something. Anyways, peace out y’all go get some.