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