I started the week with my bench workout and then my deadlift workout two days later. At this point, I'm just playing around with numbers, weights, reps etc. I'm going to sit down this weekend to actually start planning out my training in four week blocks. I've never done my own programming before. Whenever I was on my own, I just went in and did whatever the hell I felt like doing. If I was doing 10 reps, I made sure it was a ball busting 10 reps. If it was singles, I'd make sure that I felt that weight on my back or in my hands. Is that sustainable for long term growth? Probably not. Time to start figuring things out for myself.
Bench Workout
A. Bench Bar weight x 10 135x10 225x8 315x5 340x5 365x4 B. Incline DB Press 75lbs 4x20 reps
C. Wide Grip Machine Press - 5 Second Eccentric 3x20
D. Close Grip Pull Ups 4x12
E. Wide Grip Cable Rows, Tricep Pushdowns Superset 3x15 for both
F. Face Pulls, Reverse Curls Superset 4x25, 4x15
Deadlift Workout
A. Conventional Deadlift 135x10 225x5 315x5 405x3 495x2 545x2 585x2
B. SSB Goodmornings 205 3x5
C. Hyperextensions Against Miniband & Med Ball 4x20
D. Close Grip Lat Pulldowns 3x12
E. Captain's Chair Leg Raises, Cable Ab Pulldown Superset 3x20, 3x10
