Plateau

Highs of the Week: The high of the week was actually realizing I hit a plateau. The training method I have been using has run it’s course and it is time to switch things up. Failing to perform a second rep of 1 with 285lbs for my bench was eye opening but even more so was the 3 sets of 4 with 255lbs. I was glad I still had the strength to perform those reps so that would be the main high. Yoga on Tuesday was also a nice change of pace as Tuesdays are my day off and it ended up being a busy day regardless so I needed a nice deep stretch to relax.

Things I Could Have Done Better: Friday I was supposed to do a long run but it was raining and then it turned into snow so I decided not to run. I was cool with that decision but I then dragged my feet when thinking of an alternative and only got to spend a total of 25ish minutes at the gym which is why not much is going on with that workout. Don’t drag your feet kids!

Workouts for the Week of January 11-January 17:

MONDAY- Leg Day
Ab Circuit
3 min jump rope warm up
Circuit: Leg Press, 10 jumping lunges (ttl), and lunges- 1:30 rest.
Leg Press
10x175lbs
12x390lbs
12x390lbs
12x390lbs
12x390lbs
Lunges (2 60lb Dumbbells)
12x60lbs
12x60lbs
12x60lbs
12x60lbs
Circuit: Calf Raises, Single Leg Romanian DB Deadlifts, and 10 single leg hops (each) – 1:30 rest.
Calf Raises
20x180lbs
20x250lbs
20x250lbs
20x250lbs
Single Leg Romanian DB Deadlifts
5x80lbs (each leg)
4x85lbs (each leg)
4x85lbs (each leg)
3x90lbs (each leg)
7 min rowing

TUESDAY- Yoga
6 minute ab circuit
45 Minutes of Deep Stretch Yoga

WEDNESDAY- Heavy Chest Week 5 with Shoulder Maintenance
Ab Circuit
Warm up 2 sets of 8 with bar
Barbell Bench Press
8x135lbs 1:30 rest
6x185lbs 1:30 rest
4x225lbs 2:00 rest
2x265lbs 3:00 rest
1x280lbs 3:00 rest
1x285lbs 3:00 rest
Failed set of 1 with 285lbs
4x255lbs 3:00 rest
4x255lbs 3:00 rest
4x255lbs 3:00 rest
Lateral Raises
10x25lbs 1:30 rest
10x25lbs 1:30 rest
10x25lbs 1:30 rest
10x25lbs 1:30 rest
10 pull ups every minute for 5 minutes=50 pull ups
5 pull ups every 30 seconds= 34 pull ups (went to failure)
Cardio: 7 min Row

THURSDAY- Back, Shoulders, and Biceps
Trap Bar Deadlifts- 1:30 Rest
10x135lbs
10x135lbs
10x135lbs
10x135lbs
Lat Pull Downs- 1:30 rest
12x160lbs
10x175lbs
8x190lbs
5x205lbs
4x220lbs
2x235lbs
2x250lbs
1x265lbs
DB Standing Shrugs- 1:30 Rest (100lbs Dumbbells were in use)
12x95lbs
12x95lbs
12x95lbs
12x95lbs
Standing DB Overhead Press- 1:30 Rest
10x45lbs
8x50lbs
8x50lbs
6x55lbs
DB Seated Incline Curls with Oblique Crunches for Active Recovery
10x25lbs + 12 Oblique Crunches (each side)
8x30lbs + 12 Oblique Crunches (each side)
8x30lbs + 12 Oblique Crunches (each side)
6x35lbs + 12 Oblique Crunches (each side)
Reverse flies Superset with Half Iso Curls
15x15lbs (Flies) and 10x20lbs (Curls)
15x15lbs (Flies) and 10x20lbs (Curls)
15x15lbs (Flies) and 10x20lbs (Curls)
7 min Row

FRIDAY- Maintenance
Morning Ab circuit
Serratus Cable Punches (each arm)
12x20lbs
12x20lbs
12x20lbs
12x20lbs
Plank Alternating Opposite Arm and Leg Raises
10
10
10
10

SATURDAY- Hypertrophy Chest, Shoulders, and Triceps
Warm up 2 sets of 8 with bar
8 Push ups
Arm Circles
Barbell Bench Press
8x135lbs 1:30 Rest
6x185lbs 1:30 Rest
8x225lbs 3:00 Rest
8x225lbs 3:00 Rest
7x225lbs 3:00 Rest (failed 8th rep)
Single Arm Bench Row
8x100lbs 1:30 Rest
8x100lbs 1:30 Rest
8x100lbs 1:30 Rest
8x100lbs 1:30 Rest
Laying DB Skull Crushers
6x45lbs 1:30 Rest
6x45lbs 1:30 Rest
6x45lbs 1:30 Rest
4x45lbs (this set and next two were done back to back
4x40lbs
6x20lb
Pull ups 5 every 30 seconds for 2:47= 28 (would’ve been 30 but did not complete last 2) 7 mins of rowing

SUNDAY
3 Mile Run

Changes Moving Forward: On my bench days I’m going to make sure I eat breakfast in the morning. That is the main thing. I’ll be going back to 5 sets of 5 with the bench starting at 255lbs. If I can work up to 5 sets of 5 with 265 I should be able to hit that 300lb 1RMax. Oh… I keep forgetting to take photos of myself when working out. Gotta do more of that for this blog.

Life Updates: My lower back is feeling better! I’ve been good about stretching my glutes but I think the main thing that is helping is the trap bar deadlifts. Strengthening the posterior chain is key to having a stable lower back. Personal training is so cool because there are so many different answers and ways to come about results. The whole problem solving aspect of it is so much fun. Life is good. Plateaus are a part of the journey and I am thankful to have the knowledge and skill set to problem solve my plateau.