Week 1 of 20

Day 1 (Sunday, 2/5/12)

Squat w/wraps
3x8x325

Front Squats
8x205
7x205
9x185

Bottom-half Squats
3x8x185

Pull-throughs
3x15x185

Band Hip Abductors
3x15xmini

Back Extension (45 deg.)
3x15

Ab wheel
3x12

Comments: This was a lot of work, it really kicked my butt even though the weights were pretty light.



Day 2 (Tuesday, 2/7/12)

Shirt Bench (44 F6)
3x6x240 (missed 7th of 1st set)

CG Bench
2x8x185
6x185

Decline Bench
8x155
5x155
8x135

NG DB Bench
2x8x40's
8x45's

Inverted Rows
3x8

Face Pulls
3x12x90

Comments: Obviously I knew my bench work capacity was crap, that is why I have been doing one pressing movement alone on my bench days for about 1.5 years.  I'm just going to have to suck it up.




Day 3 (Wednesday, 2/8/12)

BB Shrugs
3x6x365

Pendlay Rows
3x6x165

Conv. Deadlift
3x8x285

Sumo Deadlift
3x8x275

Romanian Deadlift
3x8x295

Rack Pulls
3x8x315

Dragon Flags
6x4

Band Scapular Retractions
3x20xmini

Comments: I didn't put more than 315 on the bar for any of my deadlift movements and I got my ass kicked.  I already am confident this style of training will benefit me.



Day 4 (Friday, 2/10/12)

Pull-ups (1 min. rest, alternate grips)
3x5
3x4
2x3

Lat Pulldowns w/underhand grip
3x8x100

Kelso Shrugs
3x10x155

Seated Military DB Press
3x8x45's

A. Plate Raises
3x12x35

B. Band Pull-aparts
3x12xmini

Seated Lateral Raises
3x8x15's

A. Reverse BB Curls
3x8x65

B. BB Skullcrushers
3x8x85

A. DB Curls
3x8x30's

B. DB Extensions
3x8x35's

Pulldown Abs
3x15x40

Comments: I had an accessory day in my routine for a couple of months 2 years ago when I was moving up a weight class, but it didn't have nearly this many movements.  I really think this will be productive.  I don't know that I've done 12 sets of arm isolation movements in the last year, so that was kind of odd today.

Day 1


Day 2


Day 3