Zephead's Log

Training Logs
695

My log on here:

http://www.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/yeeeeeahhhhhh_buddy_daves_log?pageNo=1#bottom

I didnt update it for about 3 months at the end of the summer but Im putting everything up there again now.

Right now my training looks like:

Bench/ME Upper (planned weights for this cycle in brackets)

Bench (100kg 5 x 5, 110kg 5 x 5, 120kg 5 x 3, 130kg 2 x 2 , 140kg x 1)
Floor press
DB row
Pulldown
Facepull

Deadlift

Deadlift (outlined already, pulling 190kg 3 x 2 tomorrow)
Blockpull
Rows
Face pull

Squat

Back squat (still planning, probably 130kg 5 x 5 & 110kg 3 x 3, 135kg 5 x 5 & 115kg 3 x 3, 140kg 5 x 3 & 120kg 3 x 3, 150kg 2 x 2 & 110kg 3 x 3, PR attempt 165-170kg)
RDL
Abs

Extra day of whatever I feel like, normally postural stuff, some recovery etc. Last time it was like

DB press
Dimmel deadlift
HS row
Reverse fly

Max out in each lift maybe once every 6 weeks. Going down to a single in the deadlift more often does not work for me.

Benching you might get away with 4 weeks, probably not much less.

The more time you take between PR attempts the bigger the PR, simple as that. Its better to keep it in your pants for an extra week and hit a PR than shoot your load and miss one!