SQUAT

Friday
week 9 day 4

SQUAT
up to 515 for four singles
*quads and IT bands feel like death

LEG CURLS
15, 10, 10 reps

Didn't get to hear anything on my blood work. They said the doc wasn't in today so he wouldn't have looked at it. Maybe Monday.


Mens Sana in Corpore Sano

BENCH PRESS & TEST TEST

Thursday
week 9 day 3

BENCH PRESS
up to 365 for 3 singles, then 405 for 2 and 425 for 3 with the slingshot

TRX ROWS
4 sets of 10

It was a big day today. Had my testosterone, thyroid, cholesterol, and blood sugar checked today. I think I have some symptoms of low test (or high estrogen), so I wanted to get that checked out. The doc said an estro check wasn't necessary (I hadn't asked for one), so I guess I'll just have to wonder for now on that one. We'll see how it all comes out. Should have results for the latter three on Friday and testosterone on Monday. I don't know what to expect, I just want to be a normal 25 year old!
One nice thing was that my blood pressure was only 124/80. Not bad for a guy weighing 315.


Mens Sana in Corpore Sano

SQUAT

TUESDAY
week 9 day 2

SQUAT
up to 485 for 3 with the SSB

Felt like a 3 rep max. Deviated from the schedule a bit, but I wanted to see where I was with this bar. At least I stuck to the rep scheme!


Mens Sana in Corpore Sano

BENCH PRESS

Sunday
week 9 day 1

BENCH PRESS
up to 4 sets of 3 at 325

MINI BAND TRI EXTENSIONS
2 rest pause sets


Mens Sana in Corpore Sano

SQUAT

Friday
week 10 day 4

SQUAT
up to 515 for 4 singles
*not bad

BACK EXTENSIONS
2 sets of 10
*used my glutes on these

I also practiced wrapping my own knees. I was told by a lifter I respect greatly that the Inzer Gripper wraps are very good and easy to wrap yourself. I don't like having to rely on someone at a meet, so it will be good to use them. He doesn't even pretension them... I'm looking forward to getting my hands on a pair.


Mens Sana in Corpore Sano

BENCH PRESS

Thursday
week 10 day 3

BENCH PRESS
up to 365 for 3 singles, then 2 sets of 2 with 405 using the slingshot
*will probably up the weight next week

Weight yesterday was 312 in the morning but by afternoon it was 310.5.
This morning it was 312 again. I guess I did something wrong sometime yesterday.


Mens Sana in Corpore Sano

SQUAT

Tuesday
week 10 day 2

SQUAT
up to 455 for 4 sets of 3

Definitely better today than last week. I'm going to skip the assistance work on squat until I feel 100%. One of my goals is to get to the point where I have 1 hour workouts every day... not going over. I need to get my work capacity up!

weight today was 313

Mens Sana in Corpore Sano

3-24-12 NASA Meet Plan

As of right now, I plan to compete in the March 24th NASA meet.

My training plan, including planned openers, can be found at the link below.

LINK

All sets are singles unless written in "sets x reps" format.

The first two days are more "volume" days (I call them fat guy volume days because no self-respecting bodybuilder or athlete would consider that to be high volume) and I'm hoping to get some functional hypertrophy as well as a better ability to stay with the weight and strain (more time under tension). Maybe it's all broscience, but I'm gonna try it.

The other two days are heavy singles. I know these work for me, so I'm gonna continue to use them.

There are no planned deloads. I will take time off or go light when I feel I need to.

There are no planned deadlift days. I have always pulled conventional but last summer I started pulling sumo. I think it suits my body type better and I hope it will keep my back healthy longer. I will dead lift sometimes on Tuesdays when I feel like it.

The plan is to run everything with straight weight, but if my training partner is using bands or chains, I'll just run those with him (except on my heavy days) and lighten up the bar weight a bit.


Mens Sana in Corpore Sano