Training - Week 7 (Heavy)

I ended up getting off course with what I was supposed to do this week.  It was supposed to be a Light Week, but for some reason I didn't realize this on Monday until I was done with my last set of SSB.  So, I committed to a Heavy Week.  Sort of.

Monday - Squat

  • SSB Box Squat: 245x5/265x3/285x3/305x6
  • FBB Press: 5x10@70
  • Chest-supported DB Row: 5x10 w/75's
  • SSB Marches: 3x20

Ended up being a good day.

Wednesday - Bench 

Today was a great day.  I hit 3 PR's, so my Assistance Work was done at my pace.

  • FBB Bench: 135x5/155x5/175x7 PR!/190x1 PR!/205x1 PR!/ 2x10@135 (First time over 200lbs since December 10th of 2016 (10 days before heart surgery)
  • CS DB Row: 3x10 w/75's
  • CS DB Shrugs: 3x10
  • Pull-ups: 3x5

Finished with Curls and Pushdowns.  I think I did 3 sets of each.

Friday - Deadlift

This was my "sort of" part of Heavy Week.  My knees have been bothering me.  It's two things.  1.  I'm 285lbs.  This is way too heavy.  2.  The shoes that I walk in are so comfortable, but are 2-3 years old.  Solution: put the fork down and buy some better walking shoes.

I opted for a Deadlift Deload of weight, not volume.

  • Trap Bar: 10x3@230 (1 minute rest between sets)
  • FBB Incline (1): 135 - 12/10/7
  • CS DB Row: 20/10/7
  • Trap Bar Shrugs: 2x15
  • FBB Curls: 10/8/6/5

All in all, a good week.  I'm trying out a new progression starting next week.  I normally do 3 week cycles.  I'm going to try a 4 week cycle and see how I like it.

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