August 8-14, 2022 Training Log

Monday

Heavy Squat

  1. Back squat: 1x3 (365lb)

  2. Speed back squat: 4x3 (300lb)

  3. Dead squat with SSB bar: 8x1 (285lb) (2 inches above parallel)

  4. Single leg squat to box: 2x6 (bodyweight)

  5. Single leg DB RDL: 2x6 (50lb)

Nutrition

  • Calories: 4467, Fat: 187g, Carbohydrates: 400g, Protein: 312g

Tuesday

Hypertrophy Upper

  1. Bench press: 3x7 (185lb)

  2. Close grip tempo bench: 3x7 (135lb)

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

  4. Chain pec flies: 2x15, 1xfailure

  5. Band face pull: 3x15

  6. Cable triceps extension: 3x20

Nutrition

  • Calories: 4625, Fat: 210g, Carbohydrates: 442g, Protein: 260g

Wednesday

Heavy Deadlift

  1. Deadlift: 1x3 (455lb)

  2. Speed deadlift: 4x4 (335lb)

  3. Pause deadlift: 2x3 (335lb) (pause 2 inches off the floor)

  4. Barbell shrugs: 3x8 (315lb)

  5. Lat pull-down: 3x8

  6. Seated cable row: 2x20

Nutrition

  • Calories: 4115, Fat: 155g, Carbohydrates: 427g, Protein: 260g

Thursday

  • Off

Nutrition

  • Calories: 4914, Fat: 258g, Carbohydrates: 344g, Protein: 337g

Friday

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

  2. SSB pause squat: 2x5 (235lb)

  3. Back squat: 4x8 (300lb)

  4. Walking lunges: 2x20 (slow tempo putting the tension on my quads)

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

  6. Hanging knee raise: 3x10

Nutrition

  • Calories: 4813, Fat: 241g, Carbohydrates: 434g, Protein: 230g

Saturday

  1. Bench press: 1x3 (235lb)

  2. Speed bench press: 5x3 (205lb)

  3. Chest supported DB row: 2x8 (60s) (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 (115lbx10) (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: 4241, Fat: 180g, Carbohydrates: 420g, Protein: 243g

Sunday

  • Off

Nutrition

  • Calories: 4230, Fat: 214g, Carbohydrates: 334g, Protein: 243g

Notes:

This is the first week of block 1 of my 16 week powerbuilding program that I will run until my next meet in December. I have a powerlifting meet in 17 weeks. Focus is more on hypertrophy and technique development right now. The first 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 205 and ended the week at 211. I expected a quick surge in bodyweight do to the limited amount of calories and a lot of physical activity over the summer. I will stick with 4500 until I stop gaining then I will go up.