Hey Guys! I wanted to start my own training log to keep myself accountable and keep some notes, whereas my notes are usually mental and not actually written anywhere.
So her’s my current status, 8 days ago I totaled 1660 (600 squat, 400 bench, 660 deadlift) at 236lbs:
I’m now jumping back in for May 5th, either for the Kentucky Mayhem or the Mid-Atlantic championships in New Jersey. my coach, Brandon Lilly, is confident in me putting up 1750.
I plan on logging my training as well as an overview of my diet and weight/body composition. We’re planning on 8 weeks of as much hypertrophy as possible, leading into a quick 4 week peak and then competing.
This week I squatted pretty light on Sunday, 4x3 with 240 on a cambered bar, and followed up with a TON of volume work. It’s great to get a pump again.
Last night I started benching again with coach’s training, listed below:
285 6x4 sets 90 seconds rest time (Holy shit this sucked)
100lb dumbells 12x4 sets 90 seconds rest
bench dips 20x3
Behind the Neck DB press 12x4
Barbell Curls 12x4
lateral raises 12x4
Finally pumping some blood into the upper body has been amazing, I’ve gained 6 pounds since late last week and riding this rebound very well.