August 29-September 4, 2022 Training Log

Monday

Deload Squat

  1. Back squat: 2x3 (315lb)

  2. Hack squat: 3x8 (2 plates each side) (slow and controlled with full ROM)

  3. Leg extension: 3x12

Nutrition

  • Calories: 4719, Fat: 154g, Carbohydrates: 560g, Protein: 285g

Tuesday

Deload Hypertrophy Upper

  1. Bench press: 1x7 (205lb)

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

  3. DB incline bench press: 3x12 (60s) (focus on deep stretch at the bottom)

  4. Cable pec flies: 3x15

  5. Cable face pull: 2x15

  6. Cable triceps extension: 2x20

Nutrition

  • Calories: 4664, Fat: 181g, Carbohydrates: 499g, Protein: 267g

Wednesday

Deload Deadlift

  1. Deadlift: 1x3 (405lb)

  2. Dumbbell shrugs: 3x20 (100s)

  3. Lat pull-down: 3x8

  4. Seated cable row: 2x20 (focus on rolling the upper back down at the bottom of the rep)

Nutrition

  • Calories: 4790, Fat: 178g, Carbohydrates: 506g, Protein: 300g

Thursday

  • Off

Nutrition

  • Calories: 5098, Fat: 203g, Carbohydrates: 525g, Protein: 291g

Friday

Deload Hypertrophy Legs

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

  2. High bar tempo squat: 3x6 (225lb)

  3. Back extension: 2x20

  4. Walking lunges: 2x20

  5. Calf raises: 3x15 (slow with a hard stretch and hard contraction)

Nutrition

  • Calories: 5014, Fat: 219g, Carbohydrates: 518g, Protein: 260g

Saturday

Deload Bench

  1. Bench press: 1x3 (225lb)

  2. Chest supported row: 2x8 (2 plates)

  3. Dips: 3x15 (bodyweight)

  4. Lat pulldown: 3x12

  5. DB incline curls: 4x10 (30s)

Nutrition

  • Calories: 5002, Fat: 202g, Carbohydrates: 513g, Protein: 294g

Sunday

  • Off

Nutrition

  • Calories: 5156, Fat: 270g, Carbohydrates: 469g, Protein: 234g

Notes:

This is the fourth week of block 1 of my 16 week powerbuilding program that I will run until my next meet in December. This was deload week. It went well and I felt myself recovering through the week. To continue to progress while on deload I focused on range of motion and contraction on all of the movements. My diet is supposed to be between 4500 and 4750 right now. However, half way through the week I woke up lighter two days in a row so I bumped the calories up to 5000 a day. I started gaining again after I increased the calories. Slowly progressing by 250 calories at a time when progress stagnates seems to be working really well. I started the week at 218 and ended the week at 220.