Monday

Current Weight: 180lbs

(weight x sets x reps)

Bench Press main with accessory movements:

  • Bench Press
    • Warm-up
      • 135lbs x 2 x 8, 5
      • 185lbs x 2 x 8, 4
      • 225lbs x 1 x 5
    • Main Sets
      • 245lbs x 1 x 3
      • 275lbs x 5 x 3
      • 225lbs x 3 x 8, 5, 5
      • 135lbs x 1 x 10 (drop set)
  • Dumbbell Shoulder Press
    • 60lbs x 3 x 5
  • Dual Pulley Row
    • 70lbs x 1 x 8
    • 100lbs x 3 x 5
  • Light Circuit (chin-ups/dips/body squats)
    • 3 Rounds of 10/10/10 (1-2 minute rests b/w rounds)
Wednesday

Lower Body Main

  • Light Power Cleans & Jerks
    • 135lbs x 3 x 5
    • 185lbs x 2 x 3
  • Deadlifts (Sumo)
    • I haven’t done sumo before so I’m trying to learn the movement pattern correctly by focusing on form rather than weight.
    • 135lbs x 2 x 5
    • 185lbs x 2 x 3
    • 225lbs x 5 x 1
  • Leg Press
    • Warm-up
      • 230lbs x 1 x 8
      • 320lbs x 1 x 8
      • 410lbs x 1 x 5
    • Main Set
      • 500lbs x 5 x 8
  • Dumbbell Lunge
    • 55lbs x 3 x 5 (5 reps each leg)
  • Overhead single arm dumbbell lunge
    • 55lbs x 3 x 5 (5 reps each leg)
  • 1 Hour Walk (later in the eventing)
 Friday

Upper body main

  • Bench Press
    • Warm-up
      • 135lbs x 2 x 5
      • 185lbs x 2 x 5
      • 225lbs x 1 x 5
    • Main Sets
      • 245lbs x 1 x 3
      • 275lbs x 3 x 3 (stopped at 3 sets because right tricep didn’t feel too good)
      • 225lbs x 3 x 8, 5, 5 (wide, neutral, narrow)
  • Incline Dumbbell Press
    • 65lbs x 1 x 8
    • 70lbs x 2 x 5
    • 65lbs x 1  x 8
  • Single arm dumbbell rows
    • 100lbs x 3 x 8
  • Hammer curls
    • 45lbs x 3 x 5
  • Mobility work
    • overhead squat test/technique, foam rolling, stretching
Saturday

Light maintenance Circuit

  • 5 Rounds
    • 10 body squats
    • 10 lunges (each leg)
    • 10 chin-ups
    • 30 second plank
    • 10 push-ups
  • Hour walk
Sunday

No training. Just played a round of golf!

That’s it my friends. What do you think of my training? Tell me by leaving a comment down below. Also, thanks for stopping by and please subscribe if not already. Until next time, be strong and be you!

(Photo credit)

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