Day 3 Week 4
Warmup
Bench Press
Bar x 5, 135 x 5, 175 x 3, 205 x 3, 225 x 5
210 Ladders
(1,2,3) x 2
Spoto Press (Long Pause right off chest)
185 x 5 x 2 sets
Front Squat
Bar x 5, 135 x 5, 155 x 5, 165 x5
2 Rounds (assistance)
Single Arm Rows 70 x 15,15
Single Leg DL (2 25 K.B's)- 12,12
Incline Curls-20 x 12,12
Nice little session. Felt a bit tired as it is end of the week, but everything felt. Last day of ladders, and I completed 2 which is solid. The weekly volume for the ladders was Mon-100% Wed 30% and Friday 60%. Definitely felt they are adding in solid volume. I've decided to change the next phase. I will perform the countdown method (5,4,3,2,1) ascending sets in Bench from BB. This is 3 days a week, and I will perform the first heavy single at a conservative 215 lbs. SO cycling back, but it climbs very quickly (5 lbs a day). Also I will do Charles Staley's Bad A$$ Deadlift program from T-nation, which is a one day a week for deadlifts, similar to what I do now, but with a much lower load and more emphasis on training the bottom end, and getting volume. Week 1 is Sadiv sets (20 singles with 15 seconds rest in between with 60%). The following week is 2 sets of 5 of halting deadlifts at 70 %.Week 3 is a rep PR and back to cycle's beginning. In viewing my previous cycle, 355 went up rather easily, then all the sudden 375 was tough for only 3. Then 365 has felt heavy. I believe this is because of intensity and lack of volume. This will allow me time to also get my squat stronger, and give my deadlift some breathing room to grow, while training the weakest portion, off the floor. Did very long pauses for Spoto Presses and really felt it. May change the end of week assistance for next cycle. Front squats are still light but feeling really good. No knee issues. Finished with the usual assistance and stretches.