Too Stoked. Too Little Rest.

Highs of the Week: I am still happy with my bench progress. Despite my overeagerness on the actual day (more on that below) I am still very happy with my progress. My favorite workout was my Saturday workout. I was super tired on Saturday after I taught my classes but I still attacked the workout. It felt great and I woke up as I continued to crush the workout.

Things I Could Have Done Better: On Friday I planned for a longer leg day but I ended up talking with a coworker of mine for too long and had to cut my workout short. The stupidest thing I did was on Tuesday. I attempted to hit 6 reps of 255lbs on the bench press. Hitting 6 reps of that weight is indicative of ones ability to hit a 300lb 1 rep max for the bench press. I hit 5 reps and failed the 6th. That, however, indicates that I could hit 295lbs. In my excitement I forgot that because I didn’t leave any reps in reserve during my previous set, I would not be recovered enough to attempt any sort of new max due to glycogen depletion and nervous system overload. I attempted it and could not even get it halfway up. I held it for too long trying to get if up just a bit more but my pecs were fried and my anterior delts were taking most of load and they started burning from exertion. I had to stretch them the rest of the day and take it easy on my shoulders the rest of the week. Young dumb dumby. Gotta stay controlled and measured even when I’m excited.

Workouts for the Week of March 29 – April 4:

MONDAY- Yoga
45 Minute deep stretch yoga.

TUESDAY- Heavy Chest
Jeff Cavalier’s 6 min ab circuit
5 minutes of boxing drills
8xBar
8 pushups
8xBar
4 push ups and 4 plyo push ups
8x135lbs
6x185lbs
4x225lbs
5x255lbs + 1 FAILED Rep
1x295lbs FAILED
Incline Reverse Grip Cable Press Super Set with Rope Tricep Extensions
10x70lbs + 5x80lbs
10x70lbs + 5x85lbs
10x70lbs + 5x80lbs
10x70lbs no triceps for this one

WEDNESDAY- Kettle Bell Day
Jeff Cavalier’s 7 min ab circuit
Kettle Bell Circuit: 4 Rounds
Kettle Swings- 25x30lbs
Split Stance Single Arm High Row- 12x30lbs (each)
Single Arm Kettle Cleans- 14x30lbs (each)
12 Burpees
1 minute balance board rest
Jump Squats- 10-12x50lbs 
1 minute balance board rest

THURSDAY- Back: Lats, Posterior Chain,  Traps, and Teres Major/Biceps. 158 total pull-ups.
2 Round of Mike Rashid’s Dirty 30s
5 minutes of boxing drills
20 pull-ups
Trap Bar Deadlifts
12x185lbs + 10 pull-ups
12x185lbs + 10 pull-ups
12x185lbs + 10 pull-ups
12x185lbs + 10 pull-ups
Shrugs:
12x200lbs + 10 pull-ups
12x200lbs + 10 pull-ups
12x200lbs + 10 pull-ups
12x200lbs + 10 pull-ups
Underhand Machine Rows:
15x105lbs + 10 pull-ups
15x105lbs + 6 pull-ups
15x105lbs + 6 pull-ups
15x105lbs + 6 pull-ups
6 pull-ups
6 pull-ups
6 pull-ups
6 pull-ups
6 pull-ups

FRIDAY- Legs
3 Minute Jump Rope Warm Up
Leg Press and Jumping Lunges:
20x190lbs
20x290lbs
20x396lbs + 10 Jumping Lunges
20x396lbs + 10 Jumping Lunges
20x396lbs + 10 Jumping Lunges
20x396lbs + 10 Jumping Lunges
Bulgarian Split Squats: 75lbs DB in each hand for a total of 150lbs
6x150lbs (per leg)
6x150lbs (per leg)
6x150lbs (per leg)
6x150lbs (per leg)

SATURDAY- Biceps, Middle and Rear Delts, plus the Serratus Anterior
6 Minute Incline walk at various speeds and inclines.
Standing DB Curls: I did ab exercises in between each set of curls but I forget what they were.
12x30lbs
12x30lbs
12x30lbs
12x30lbs
12x30lbs
12x30lbs
Face Pulls and Concentration Curls (each arm)
15x25lbs and 8x20lbs
15x25lbs and 12x15lbs
15x25lbs and 12x15lbs
15x25lbs and 13x15lbs
Cable Punches (each side) and Lateral Raises
12x30lbs and 12x20lbs
12x30lbs and 12x20lbs
12x30lbs and 12x20lbs
12x30lbs and 12x20lbs
7 Mins on the Rower (photo at the end of my row below)
Stretch

SUNDAY- YOGA
45 minute deep stretch yoga

Changes Moving Forward: This coming week I will try for my max. If i get it I get it. If I don’t I don’t. Either way I am switching programs after this week. Stoked for some deloading/stabilization training and some more running. I’ll be doing some German Volume training later in the summer after my stabilization and endurance phases. After I do some German volume chest training I will hop back on the heavy bench train but that is probably 6 months away.

Life Updates: This weekend Tay and I are going to Durham/Chapel Hill part of North Carolina to scope the area out. Spring weather is on the rise and life is good.