August 15-21, 2022 Training Log

Monday

Heavy Squat

  1. Back squat: 1x2 (405lb)

  2. Speed back squat: 5x3 (315lb)

  3. Dead squat with SSB bar: 6x1 (305lb) (2 inches above parallel)

  4. Single leg squat to box: 2x6 (20lb chain)

  5. Single leg DB RDL: 2x6 (70lb)

Nutrition

  • Calories: 4491, Fat: 143g, Carbohydrates: 555g, Protein: 254g

Tuesday

Hypertrophy Upper

  1. Bench press: 3x7 (205lb)

  2. Close grip tempo bench: 3x7 (185lb)

  3. DB incline bench press: 3x15 (70,60,55s)

  4. Chain pec flies: 2x15, 1xfailure

  5. Band face pull: 3x15

  6. Cable triceps extension: 3x20

Nutrition

  • Calories: 4690, Fat: 178g, Carbohydrates: 459g, Protein: 321g

Wednesday

Heavy Deadlift

  1. Deadlift: 1x2 (475lb)

  2. Speed deadlift: 4x4 (345lb)

  3. Pause deadlift: 2x3 (345lb) (pause 2 inches off the floor)

  4. Barbell shrugs: 3x8 (345lb)

  5. Lat pull-down: 3x8

  6. Seated cable row: 2x20

Nutrition

  • Calories: 4472, Fat: 142g, Carbohydrates: 534g, Protein: 274g

Thursday

  • Off

Nutrition

  • Calories: 5004, Fat: 264g, Carbohydrates: 373g, Protein: 282g

Friday

  1. Hamstring curl: 8,15,25 (dropping weight each set)

  2. SSB pause squat: 2x5 (285lb)

  3. Back squat: 5x8 (300lb) (did 11 on the last set)

  4. Walking lunges: 2x20 (35lb kettlebells)

  5. Calf raises: 2x20 (slow with a hard stretch and hard contraction)

  6. Hanging knee raise: 3x10

Nutrition

  • Calories: 4283, Fat: 167g, Carbohydrates: 405g, Protein: 288g

Saturday

  1. Bench press: 1x2 (255lb)

  2. Speed bench press: 6x3 (205lb)

  3. Chest supported DB row: 2x8 (70s) (supposed to be barbell rows but back was very sore)

  4. Weighted dips: 5x8 (35lbs of chains)

  5. Lat pulldown: 3x12

  6. EZ bar cheat curls: 1xMax (115lbx15) (will be adding reps to this in following weeks)

  7. Chain incline curls: 5x12 (45lb of chains) (last set pushed to failure: 20 reps)

Nutrition

  • Calories: 3975, Fat: 137g, Carbohydrates: 373g, Protein: 328g

(Note: I was moving and traveling this day so I missed some calories.)

Sunday

  • Off

Nutrition

  • Calories: 4472, Fat: 192g, Carbohydrates: 421g, Protein: 289g

Notes:

This is the second week of block 1 of my 16 week powerbuilding program that I will run until my next meet in December. The focus is more on hypertrophy and technique development right now. The second week went great and I am happy with these numbers. My diet is supposed to be between 4250 and 4500 right now. I started the week at 211 and ended the week at 213. Next week I am going up to 4750 calories a day.