Thanksgiving Week Sessions
Shortened week due to travels.
[B][U]Monday[/U][/B]
[B]Squat[/B]
45 x 5
135 x 5
225 x 5
255 x 3
285 x 4
[B]Seated Overhead Press[/B]
45 x 5
95 x 5
115 x 5
130 x 3
145 x 4
[B]Old School Belt Squat[/B]
75 x 12 - too light
100 x 12 - much better
[B]Glute Ham Raise[/B]
10
10
[B]Seated Calf Raise[/B]
106 x 10
106 x 10
[B][U]Tuesday[/U][/B]
[B]Hex Deadlifts[/B]
45 x 5
135 x 5
225 x 5
300 x 5
340 x 3
380 x 1
[B]Hex RDL[/B]
225 x 10
[B]Bench Press[/B]
45 x 5
95 x 5
135 x 5
150 x 3
170 x 3
[B]Close Grip Bench Press[/B]
120 x 10
120 x 10
[B]EZ Bar Yates Row[/B]
105 x 10
105 x 10
[B]Dips[/B]
10
10
12/17/2018 Volume Training Experiment Day 1
See my previous post to understand why this is an experiment.
[B]Belt Squats[/B]
85 x 10
85 x 10
85 x 10
[B]Front Squats[/B]
115 x 10
115 x 10
115 x 10
[B]Squats[/B]
205 x 10
205 x 8
205 x 8
[B]Leg Extensions[/B]
110 x 15
[B]Swiss Bar Curls[/B]
65 x 10
65 x 10
65 x 10
[B]DB Hammer Curls[/B]
35 x 10
35 x 10
35 x 10
[B]DB Alternating Curls[/B]
35 x 10
35 x 10
35 x 10
[B]Straight Bar Glide Curls[/B]
65 x 10
[I]Total Reps for the Day[/I] 201
[color=purple]NOTES[/color]
This is a variation of German Volume Training. Instead of doing one exercise for 10 sets of 10, I am using 4 exercises targeting the same body parts for a total of 10 sets of 10. While I did not count out the tempo, I used a slow, approximately 3,0,1 tempo for the belt squats and squats and a 3,1,1 tempo for the Front Squats. I was not sure what weights to use, so I started light. I will say that on [B]Squats[/B] it was a rep PR. When I accomplish all the sets for at least 10 I will increase weight.
From warmup to finish this session took a little over one hour. I tried to keep rest times to less than one minute, though my final two squat sets tested that limit. Most rests were about 30 seconds.
Since the challenge also includes some dietary changes, I expect to see some changes physically and mentally. The full challenge will begin on 1/7/2019.