September 12-18, 2022 Training Log
Monday
Heavy Squat
Back squat: 1x2 (455lb)
Speed back squat: 3x3 (335lb)
High Bar Pause Squat: 2x5 (315lb) (Beltless)
Unilateral leg press: 3x6 (2 plates each side)
Nutrition
Calories: 4376, Fat: 135g, Carbohydrates: 509g, Protein: 276g
Tuesday
Hypertrophy Upper
Bench press: 3x7 (225lb)
Spoto Press: 2x7 (225lb)
DB floor press: 3x8 (90s)
Cable pec flies: 3x15
Ez-bar skull crushers: 4x12 (behind the head on an incline bench)
DB reverse fly: 3x15
Nutrition
Calories: 5154, Fat: 150g, Carbohydrates: 670g, Protein: 285g
Wednesday
Heavy Deadlift
Deadlift: 1x2 (525lb)
Speed deadlift: 3x3 (405)
Barbell Row: 2x5 (335lb)
Barbell shrugs: 3x8 (425lb) (from the floor)
Snatch grip RDL: 2x6 (275lb)
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
Hamstring curl: 4x12
SSB squat: 425x1, 335x2x6
Belt Squat: 12, 12, 12, 16
Back extension: 3x12 (50lb DB)
Seated calf raises: 4x12
GHD crunches: 3x12
Nutrition
Calories: 4842, Fat: 199g, Carbohydrates: 528g, Protein: 249g
Saturday
Heavy Bench
Bench press: 1x2 (265lb)
Speed bench press: 6x3 (225lb)
Dead Bench: 6x1 (245lb)
Chest supported row: 3x12
Banded push-ups: 4x8
Single arm lat pulldown: 3x8 (hard stretch at the top)
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.