September 5-11, 2022 Training Log

Monday

Heavy Squat

  1. Back squat: 1x3 (425lb)

  2. Speed back squat: 4x3 (335lb)

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

  4. Unilateral leg press: 3x6 (1 plate each side)

Nutrition

  • Calories: 4967, Fat: 208g, Carbohydrates: 475g, Protein: 307g

Tuesday

Hypertrophy Upper

  1. Bench press: 3x7 (205lb)

  2. Spoto Press: 3x7 (205lb)

  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: 4708, Fat: 161g, Carbohydrates: 576g, Protein: 249g

Wednesday

Heavy Deadlift

  1. Deadlift: 1x3 (505lb) (sumo)

  2. Speed deadlift: 3x3 (405)

  3. Barbell Row: 2x5 (315lb)

  4. Barbell shrugs: 3x8 (405lb) (from the floor)

  5. Snatch grip RDL: 2x6 (225lb)

  6. Pull-ups: 3x6

Nutrition

  • Calories: 5003, Fat: 206g, Carbohydrates: 559g, Protein: 246g

Thursday

  • Off

Nutrition

  • Calories: 4209, Fat: 175g, Carbohydrates: 342g, Protein: 323g

Friday

Hypertrophy Lower

  1. Hamstring curl: 4x12

  2. SSB squat: 4x6 (325, 325, 325, 285)

  3. Weighted sissy squats: 4x8 (30lb of chains)

  4. Calf raises: 4x12 (145lb SSB)

  5. Cable Crunches: 3x12 (90lb)

Nutrition

  • Calories: 5051, Fat: 210g, Carbohydrates: 535g, Protein: 257g

Saturday

Heavy Bench

  1. Bench press: 1x3 (255lb)

  2. Speed bench press: 5x3 (225lb)

  3. Dead Bench: 6x1 (225lb) (2 inches off of chest)

  4. Chest supported barbell row: 4x12 (135lb)

  5. Weighted dips: 4x8 (55lb)

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

  7. Hammer Curls: 5x12 (70s)

Nutrition

  • Calories: 5090, Fat: 230g, Carbohydrates: 478g, Protein: 283g

Sunday

  • Off

Nutrition

  • Calories: 3905, Fat: 134g, Carbohydrates: 488g, Protein: 180g

Notes:

This is the first 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 3 rep PR. My diet is supposed to be between 4750 and 5000 right now. I started the week at 220 and ended the week at 225. I’m honestly shocked with the gain this week. I’m going to pull back a little on calories and try to gain more slowly. 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. Sunday is the first day I didn’t hit my numbers in my diet. I was honestly tired of chewing that day.