Hello Spring

Highs of the Week: This week I hit 5 sets of 5 with 250lbs on the bench press. I’m feeling like that 300lbs is just around the corner. According to the standard 1 rep max chart if I can hit 5 reps with 260lbs then I can hit 300lbs for 1 rep but you those things are never 100% percent accurate. Other than that it was nice to get a quick and easy jog in this week.

Things I Could Have Done Better: I would liked to have gotten a longer leg day in but since it was my first real leg day in 3 weeks I was super sore for a couple days after. I know my kettle bell day incorporates some legs but my kettle bell is only 30lbs and nothing compares to walking lunges with 75lbs. Friday was also a bad day. I wanted to get in more cardio that day but I goofed around and watched a bunch of YouTube that morning.

Workouts for the Week of March 15 – March 21:

MONDAY- Leg Day
Incline Walk @ 4.5% Incline and 4.5 mph
Leg Press:
20x195lbs
20x295lbs
20x395lbs + 10 Jumping Lunges
20x395lbs + 10 Jumping Lunges
20x395lbs + 10 Jumping Lunges
20x395lbs + 10 Jumping Lunges
Walking Lunges:
12x75lbs
12x75lbs
12x75lbs
12x75lbs
7 Min Rower

TUESDAY- Heavy Chest
8 Push Ups
Arm Circles
8xBar
8xBar
8x135lbs
6x185lbs
4x225lbs
5x250lbs
5x250lbs
5x250lbs
5x250lbs
5x250lbs
Stretch

WEDNESDAY- Lite Jog and Yoga
2.81 Mile Jog
7 Minute Runners Yoga
Foam Role

THURSDAY- Lats, Traps, Rear Delts, and Lower Back. 158 Total Pull Ups
20 Pull Ups
Trap Bar Deadlift:
10x 185lbs + 10 Pull Ups
10x 185lbs + 10 Pull Ups
10x 185lbs + 10 Pull Ups
10x 185lbs + 10 Pull Ups
Shoulder Shrugs: 100lbs in each hand
12x200lbs + 10 Pull Ups
12x200lbs + 10 Pull Ups
12x200lbs + 10 Pull Ups
12x200lbs + 10 Pull Ups
Supermans:
16 + 10 Pull Ups
16 + 10 Pull Ups
16 + 10 Pull Ups
10 Pull Ups
10 Pull Ups
5 Pull Ups
7 Pull Ups
8 Pull Ups

FRIDAY- Core
Warm Up: 4 min tread walk @ 3% incline and 4.5mph.
Circuit: Single Arm Cable Punches, Hanging Leg Raises, Kneeling Rope Cable Crunches.
Single Arm Cable Punches:
12x30lbs
Hanging Leg Raises
8, 10, then 12
Kneeling Rope Cable Crunches:
20x75lbs

SATURDAY- Calfs and Lite Shoulders
4 Min Walk @ 4% Incline and 4mph 
Calf Raises
20x230lbs + 10 Burpee Mountain Climbers
20x230lbs + 10 Burpee Mountain Climbers
20x230lbs + 10 Burpee Mountain Climbers
20x230lbs + 10 Burpee Mountain Climbers
Lateral Shoulder Raises
12x20lbs + 10 bench step ups (each leg)
12x20lbs + 10 bench step ups (each leg)
12x20lbs + 10 bench step ups (each leg)
12x20lbs + 10 bench step ups (each leg)
Stretch

SUNDAY- Nothing Due to Work Event

Changes Moving Forward: I am excited to see how I do this week when I bump it up to 255lbs for my 5 sets of 5. Depending on how that feels I might try and see how 260lbs feels as well but we will see. Adding 10 pounds at my weight (154-155) is a big difference. It should be a beautiful week and I am hoping to get in some time outdoors.

Life Updates: Not much to update this week which is fine. Spring has a had a sunny start so far here in the Columbus area and I am here for it. I am excited to switch over to my stabilization/cardio endurance program here in the next few weeks.