WEEK #4: Weekly Schedule
Monday = Bench Press
Tuesday = OFF
Wednesday = Squats + Deadlift
Thursday = OFF
Friday = Bench Press
Saturday = Squats + Deadlift
Sunday = OFF
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 begin microcycle #3.
Monday 9/25/17: Bench Press Focus (8 REPS/6 REPS/4 REPS)
Bench Press
240 X 8 @ 7RPE
260 X 8 @ 8 RPE
280 X 8 @ 9 RPE (TOP SET)
Bench Press continues to move well. My strength is not at its peak, but if bench continues to progress like this, I MAY surpass my previous best. Because of how well things are going, I will most likely continue this 8/6/4 periodization working up to a 9 RPE top set once I am done with this mesocycle.
Close Grip Bench Press
245 X 8, 8, 8
You may have noticed, and I have mentioned, that I haven’t been super consistent with my assistance and accessory movements during this mesocycle. The ONE assistance exercise I have been consistent with is close grip bench press. I find that whenever my close grip bench press goes up my bench press goes up. Training both bench press and close grip bench press twice a week seems to be working well!
Lat-Pulldown
120 X 12, 12, 12
Seated Cable Row
100 X 10, 10, 10
Incline DB Curl
25’s X 8, 8, 8
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZePlLkgHwA/?taken-by=derekcharlebois
Tuesday 9/26/17: Squat + Deadlift (8 REPS/6 REPS/4 REPS)
Squats
335 X 8, 8, 8
Today was my first squat session with a belt in about a month and squats felt GREAT! I think the weeks of beltless squats was beneficial as I felt my core stability today was better than it has felt in a long time. I plan to keep using my belt from here on out, but I will do most of my warm-up sets (anything 315 lbs and under) beltless.
Deadlift
460 X 8
505 for 5 singles
I did not plan to switch back to submaximal singles for deadlifts yet, but it just felt like the right thing to do. The set of 8 reps just felt weird; I don’t feel like I perform the deadlift the same when I do reps vs. doing singles.
Single Leg Leg Press
3 X 12
My goal here is not to go heavy, but to train each leg individual through a full range of motion. My left leg is weaker due to my knee injury, so I always start with that leg and simply match whatever my left leg does with my right leg (meaning even if my right leg can do more I don’t do more).
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZgulXVgohf/?taken-by=derekcharlebois
Wednesday 9/27/16 = OFF DAY
Thursday 9/28/17: Bench Press Focus (8 REPS/6 REPS/4 REPS)
Bench Press
260 X 6 @ 7 RPE
280 X 6 @ 8 RPE
300 X 6 @ 9 RPE
Bench felt GREAT today! I was feeling fried after the top set with 315 so I didn’t do any back down sets. 300 X 6 might be a 6-rep weight PR… not sure, so we will call it an unofficial PR LOL.
Close Grip Bench Press
260 X 6, 6, 6
Seated Military Press
165 X 6, 6, 6
Seal Row
165 X 8, 8, 8, 8, 8
This is such an underrated exercise and one I need to be consistent with!
DB Spider Curl
25 X 12, 10, 8, 6
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZl1y3iAK3g/?taken-by=derekcharlebois
Friday 9/29/17: Squat + Deadlift (8 REPS/6 REPS/4 REPS)
Squat
350 X 6, 6, 6
Squats continue to feel better and better (about time)!
Deadlift
545 for 4 Singles
My grip (hook grip) felt off today. I have been wearing straps up until this week, so I need to relearn how to do this properly I guess.
Glute-Ham Raise + GHR Sit-Up
BW X 12, 12, 12
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZrgkf2gZdf/?taken-by=derekcharlebois
9/30/17 & 10/1/17 = OFF DAYS
VIDEO RECAP
My weekly recap video footage got deleted, so I am just going to do a double update with next week’s video.
