September 12-18, 2022 Training Log

Monday

Heavy Squat

  1. Back squat: 1x2 (455lb)

  2. Speed back squat: 3x3 (335lb)

  3. High Bar Pause Squat: 2x5 (315lb) (Beltless)

  4. Unilateral leg press: 3x6 (2 plates each side)

Nutrition

  • Calories: 4376, Fat: 135g, Carbohydrates: 509g, Protein: 276g

Tuesday

Hypertrophy Upper

  1. Bench press: 3x7 (225lb)

  2. Spoto Press: 2x7 (225lb)

  3. DB floor press: 3x8 (90s)

  4. Cable pec flies: 3x15

  5. Ez-bar skull crushers: 4x12 (behind the head on an incline bench)

  6. DB reverse fly: 3x15

Nutrition

  • Calories: 5154, Fat: 150g, Carbohydrates: 670g, Protein: 285g

Wednesday

Heavy Deadlift

  1. Deadlift: 1x2 (525lb)

  2. Speed deadlift: 3x3 (405)

  3. Barbell Row: 2x5 (335lb)

  4. Barbell shrugs: 3x8 (425lb) (from the floor)

  5. Snatch grip RDL: 2x6 (275lb)

  6. Pull-ups: 3x6

Nutrition

  • Calories: 4496, Fat: 151g, Carbohydrates: 537g, Protein: 251g

Thursday

  • Off

Nutrition

  • Calories: 5075, Fat: 187g, Carbohydrates: 623g, Protein: 223g

Friday

Hypertrophy Lower

  1. Hamstring curl: 4x12

  2. SSB squat: 425x1, 335x2x6

  3. Belt Squat: 12, 12, 12, 16

  4. Back extension: 3x12 (50lb DB)

  5. Seated calf raises: 4x12

  6. GHD crunches: 3x12

Nutrition

  • Calories: 4842, Fat: 199g, Carbohydrates: 528g, Protein: 249g

Saturday

Heavy Bench

  1. Bench press: 1x2 (265lb)

  2. Speed bench press: 6x3 (225lb)

  3. Dead Bench: 6x1 (245lb)

  4. Chest supported row: 3x12

  5. Banded push-ups: 4x8

  6. Single arm lat pulldown: 3x8 (hard stretch at the top)

  7. Hammer Curls: 5x12 (80s)

Nutrition

  • Calories: 4884, Fat: 219g, Carbohydrates: 448g, Protein: 302g

Sunday

  • Off

Nutrition

  • Calories: 5157, Fat: 182g, Carbohydrates: 603g, Protein: 269g

Notes:

This is the second week of block 2 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. I’m feeling very strong and numbers are moving well. Monday’s squat was a 2 rep PR. My diet is supposed to be between 4750 and 5000 right now. I started the week at 225 and ended the week at 225. My diet fluctuated more this week because I was trying some different ideas. Higher carbs seems to be making me stronger. I’m getting tired of cooking and eating so much. My plan is to compete in 100kg/220lb at the meet but I want to be 230 before hand and do a small water cut. I let myself have fun by going off program a little on Friday. I went to a new gym and I wanted to SSB squat 4 plates.