WEEK #2: Weekly Schedule
Monday = Bench Press
Tuesday = Squats + Deadlift
Wednesday = OFF
Thursday = Bench Press
Friday = Squats + Deadlift
Saturday = Back + Biceps
Sunday = OFF
As I mentioned in previous videos, my current training program is setup into three training microcycles consisting of an 8-rep workout, 6-rep workout, and 4-rep workout. Microcycle #1 establishes the baseline. Then in microcycle #2 I add 10 lbs to the weights lifted in microcycle #1. And finally in microcycle #3 I add 5 lbs to the weights lifted in microcycle #2. The three microcycles = one mesocycle.
This week I finish up microcycle #1 and then start microcycle #2.
9/11/17: Bench Press Focus
(Microcycle #1 8 REPS/6 REPS/4 REPS)
Bench Press
265 X 4 @ 7RPE
285 X 4 @ 8 RPE
305 X 4 @ 9 RPE
As I was progressing through the warm up and build up sets, I wasn’t sure if I would be able to hit my goal of 305 for 4 reps, but 305 moved very well today. I could have for sure gotten it for 5 reps (though 5th rep would have been a grinder).
Close Grip Bench Press
265 X 4, 4, 4, 4, 4
For my close grip bench grip width, I have been starting with my index fingers right where the knurling transitions to the smooth part of the bar in the middle and then each set widening my width a little.
Seal Row with Cambered Bar
135 X 8, 8, 8, 8, 8
I have never done seal rows consistently, but I am going to program them as one of my main back movements due to the ability to decrease stress on the lower back. Using a cambered bar increases the ROM possible and makes this exercise harder (if you pull the bar all the way to the bench) compared to using a straight bar.
Flat DB Press (Feet up to take away leg drive)
100’s X 12, 10, 8
VIDEO FOOTAGE FROM TODAY’S WORKOUT: https://www.instagram.com/p/BY6KFuMguXk/?taken-by=derekcharlebois
9/12/17: Squat + Deadlift
(Microcycle #1 8 REPS/6 REPS/4 REPS)
Squats
355 X 4, 4, 4
I am experimenting with not squatting as deep as I normally do. I normally squat WELL BELOW parallel and I am working to stop just below parallel. I am hoping this may decrease the stress on my lower back and knees. Today’s squats felt solid. My knee still isn’t 100% but gradually getting there.
Deadlifts
445 X 4, 4, 4
I’m starting to get into a better rhythm doing reps on deadlifts, specifically with taking breaths and bracing my core.
Glute-Ham Raise and GHR Sit-Up
Bodyweight X 12, 12, 12 (on each)
Donkey Calf Raise
3 X 12
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BY8uUTCgKnn/?taken-by=derekcharlebois
9/13/17: OFF DAY
9/14/17: Bench Press Focus
(Microcycle #2 8 REPS/6 REPS/4 REPS)
Bench Press
235 X 8 @ 7 RPE
255 X 8 @ 8 RPE
275 X 8 @ 9 RPE
Close Grip Bench Press
235 X 8, 8, 8
Seated Military Press
145 X 8, 8, 8
I decided to swap out standing military press for seated military press to limit potential lower back extension and decrease stress on my lower back. Check out the video from today to see how I set this up.
Bent Over Row
185 X 8, 8, 8
DB Concentration Curl
20 X 12, 12, 12
With concentration curls (Arnold style) I am focusing on working the muscle through a full range of motion, including both flexion and supination. I have found that when I include a supinating bicep exercise in my program I have less elbow pain.
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZB6TLwA00F/?taken-by=derekcharlebois
9/15/17: Squat + Deadlift
(Microcycle #2 8 REPS/6 REPS/4 REPS)
Squat
325 X 8, 8, 8
For this second from through of the 8/6/4 rep progressive I am adding knee sleeves back in. I will continue training beltless until the third 8/6/4 rep progressive starting the week of 9/25.
Deadlift
425 X 8, 8, 8
Single Leg Leg Press
70 X 12
90 X 12
110 X 12
One thing I always slack on is unilateral leg work, so I am trying to make sure to include some each week. For the single leg leg press, I like to use the seated leg press as it allows me to take my leg through full extension and flexion:
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZEjyowgtoV/?taken-by=derekcharlebois
9/16/17 & 9/17/17 = OFF DAYS
VIDEO RECAP
