August 22-28, 2022 Training Log

Monday

Heavy Squat

  1. Back squat: 1x1 (435lb)

  2. Speed back squat: 6x3 (315lb)

  3. Single leg squat to box: 2x6 (25lb)

  4. Single leg DB RDL: 2x6 (90lb)

Nutrition

  • Calories: 4821, Fat: 162g, Carbohydrates: 458g, Protein: 311g

Tuesday

Hypertrophy Upper

  1. Bench press: 3x5 (225lb)

  2. Close grip tempo bench: 3x7 (185lb) (2 fingers on the smooth)

  3. DB incline bench press: 3x12 (70s)

  4. DB pec flies: 3x12 (35s)

  5. Cable face pull: 3x15

  6. Cable triceps extension: 3x20

Nutrition

  • Calories: 4647, Fat: 173g, Carbohydrates: 461g, Protein: 318g

Wednesday

Heavy Deadlift

  1. Deadlift: 1x1 (545lb) (sumo)

  2. Speed deadlift: 4x4 (500, 365, 365, 365)

  3. Pause deadlift: 2x3 (365lb) (pause 2 inches off the floor)

  4. Barbell shrugs: 3x8 (375lb)

  5. Lat pull-down: 3x8

  6. Seated cable row: 2x20

Nutrition

  • Calories: 4536, Fat: 162g, Carbohydrates: 470g, Protein: 310g

Thursday

  • Off

Nutrition

  • Calories: 3948, Fat: 199g, Carbohydrates: 301g, Protein: 232g

Friday

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

  2. Axle bar squat: 2x5 (325lb)

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

Nutrition

  • Calories: 4478, Fat: 171g, Carbohydrates: 468g, Protein: 270g

Saturday

  1. Bench press: 1x1 (265lb)

  2. Speed bench press: 7x3 (205lb)

  3. Chest supported row: 2x8 (3 plates

  4. Weighted dips: 4x8 (45lb plate), 1x25 (bodyweight)

  5. Lat pulldown: 3x12

  6. EZ bar cheat curls: 1xMax (115lbx18)

  7. DB incline curls: 5x11 (30s) (myorep match sets)

Nutrition

  • Calories: 4396, Fat: 169g, Carbohydrates: 417g, Protein: 303g

Sunday

  • Off

Nutrition

  • Calories: 4361, Fat: 200g, Carbohydrates: 402g, Protein: 254g

Notes:

This is the third 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. This week went well and I am happy with these numbers. This week had heavy singles on all three lifts. I hit the numbers I was supposed to and had more in the tank. I decided to switch to sumo deadlifting for a while because I was having a hard time recovering from conventional deadlifting. I had to cut Friday’s workout short because my legs felt like they were getting injured since they were still really beat up from sumo pulling on Wednesday. My diet is supposed to be between 4500 and 4750 right now. I started the week at 214 and ended the week at 218. Since I gained so fast through this week I started to pull back on the calories a little bit towards the end of the week. Next week is a deload week.