Week 7 Training

Squat 

A- 7 x 3 @ 75% of 90% (305)

No video this week. Totally erased all of my videos for the squat. Needless to say though it went well, especially towards the end as always. I realize it is going to take me a few sets to get warmed up regardless of my warm-up sets.

B- Reverse Hypers 3 x 10 50#

 

Bench

A 7 x 3 75% of 90% (210)

Even though I didn’t have a spotter, the weight wasn’t nearly as heavy today as it was last week when I did 85% for AMRAP. Thus this week was easy of course, but still high volume sets. Using a spotter for sure helps a ton, but given I was the only one in the gym this day I did what I needed to do.

B-
Incline Dumbbell


60# x 8

65# x 8

70# x 8

75# x 8

B2- Bodyweight pullups 4 x 10

Deadlift

A- 7 x 3 75% of 90% (410)

On this day lifting over 400 and feeling the way it did towards the end was gratifying. It seems every week I train without a belt I feel like I’m getting stronger. Some people don’t like to use a belt period, but I know now more than ever that it is more of a tool than something to rely on. I will work on not “bouncing” the weight off the ground and more resetting after each lift when I’m about 4 weeks out to work on technique. 

 

Shoulders

A- Shoulder Press 6 x 4

105 x 3

115 x 2

125 x 1

B- Curls 4 x 10 20#

B2- Lateral Raises 4 x 10 20#

C- Alligator Walks to Pikes 1 x however many