Monday 15 July - Friday 19 July

Monday
Squat
     135# x 5
     185# x 5
     210# x 10 x 10

RDL
     175# x 4 x 10

R. Hyper
     185# x 4 x 10

Neck Flexion Extension
     40# x 4 x 10

Tuesday
Press
     65# x 10
     105# x 10 x 10

Incline DB Press
     60# x 10
     65# x 3 x 10

Dips
     4 x 10

Skullcrusher / Neck Rotations
     70# x 10 / 10# x 10

Wednesday
     Prowler
        5 x 30 yards / 140# / :40r
        5 x 30 yards / 115# / :40r
        5 x 30 yards /  90# / :40r

Thursday
Deadlifts
     135# x 2 x 5
     225# x 5
     265# x 10 x 10

DB Rows
     120# x 2 x 10
     110# x 2 x 10

Meadows Row
     85# x 2 x 10
     75# x 2 x 10

T-Bar Row / T-Bar Shrug
     90# x 4 x 10

Flexion Extension Neck
     50# x 2 x 10
     40# x 2 x 10

Friday
Bench
     95# x 10
     135# x 10
     155# x 10 x 10

Lockouts
     150# x 10
     160# x 2 x 10
     165# x 10

JM Press
     75# x 10
     80# x 2 x 10
     85# x 10

Supinated Tricep Extension / Pronated Tricep Extension
     50# x 8 / 50# x 8
     60# x 3 x 8 / 60# x 3 x 8

Rotational Neck / Lying Lat Pulldown
     10# x 10 / 90# x 10
     20# x 3 x 10 / 80# x 3 x 10


Forgot to write anything up this week. Been a long week it seems. I decided to only go from 60%-62.5% this last week because the previous 2 were pretty rough and i wasn't sure that going up a full 5% was going to be smart. After this past week its 1 more week with the same percentages and then a de-load going into the intermediate 10 sets of 5, hopefully at around 70%. I'm really ready to be done with the volume work. It was a fun break from going heavy and good to get in work at lower intensities and hopefully patch up some holes, but i'm ready to move on.  Nothing to note on this week really, typical training week. Probably the most notable thing is a widening of my grip on the bench press. I was taking a pretty narrow grip, and for some reason it dawned on me this past week. If i'm trying to move the largest amount of weight, and i widen my fingers about 1.5 inches out each side, that's going to reduce the bar path probably by a few inches. Inches = pounds. Since ive been hammering my triceps really hard in the off-season, i'm hoping that this widening plus the added work is going to bump up the training max and ideally get me into the 300 range whenever i compete. Very excite. Last week of german volume hell, then onto the next one!