Week 1 of 29

After a week of not lifting a single thing in the gym, just some core and mobility work, I'm back at it.  I've only taken 1 week completely off from lifting, and that was when I got married.

Day 1 (Sunday, 7/1/12)

High bar Squat (narrow stance)
3x8x275

Front Squat
3x8x185

DL Stance Box Squat (2 pads)
3x6x275

Ab Wheel
3x8

Hip Adduction
3x15x100

Reverse Hyper
3x8

KB Swings
3x20x35lb

Comments: I've only done high bar, narrow stance squats a couple of times and I'm fairly weak at them.  I figure this will be a good movement to emphasize for the first 6 weeks before getting into a normal stance and bar position on squats.  Can also start a little bit lighter and still get some good work in.  Going to try and do some kettlebell swings to improve my conditioning and body composition.



Day 2 (Tuesday, 7/3/12)

Bench Press
3x10x185

Incline BB Press
10x135
7x155

DB Overhead Press
9x45's
14x35's

Pendlay Rows
3x10x145

Kelso Cable Shrugs
3x10x60

Band Pullaparts
3x15xmicro-mini

Comments: I will hit some higher rep work on bench and bench accessory exercises in the next couple of months in hopes of adding some hypertrophy to my pressing muscles.  In order to do this I will be utilizing RTS (Rob Trettin Strength).  If this stuff got him to a 451 raw bench, it ought to get me to a 345 raw bench at just ~30 pounds lighter, haha.



Day 3 (Wednesday, 7/4/12)

Conv. Deadlift
3x8x315

Pause Sumo Deadlift (1/3 up)
5x3+1x315

Deadlift
4x1x315

Good Mornings
3x5x155

Reverse Hypers
3x8

Reverse Crunches
3x8

KB Swings
3x20x35

Comments: In order to focus on strengthening the weak link, my low back, I will hit it with both conventional deadlifts and pause sumo deadlifts.



Day 4 (Friday, 7/6/12)

Bench
5x5x225

Dips
8xBW
8x+25lb
7x+25lb
8xBW

Nosebreakers
2x8x95

Pulldowns
12x100
12x110
12x120
10x120

Kelso Cable Shrugs
3x10x60

EZ bar Curls
12x40
12x60
12x70

Reverse Abs
3x8

Comments: Until I start regularly training in a shirt this will be my "heavy" day.


Day 1 Day 3