Friday (03/20)
Bench Press: 145x10 (four sets)
DB Floor Press: 45x12 (four sets) – this was really light, but I wanted to be conservative with it as I get familiar with this exercise. So far, I’m liking this accessory exercise a bit better than barbell. I like DB Presses in general, but I don't feel comfortable with my ROM off a bench. DB Floor Pressing seems like a good alternative thus far.
DB Seated OH Press: 45x8 (three sets)
Accessories: DB Front Raises, DB Side Raises, DB Tricep Extensions, DB Spoon Press, Calf Raises
Notes:
I really shortchanged my shoulder work as I was peaking for the Arnold, and can’t believe how much it regressed. I’m going to focus on maintenance level training for shoulders during this training cycle, while I get acclimated to the increased benching volume. And then I’ll start training them on the next cycle.
Sunday (03/22)
Deadlifts: 365x3, 375x3, 385x3, 405x3 (grip on 3[SUP]rd[/SUP] rep failed just as I was locking out)
Squat (belt-only, narrow stance): 170x12, 185x12, 200x12
Bench Press (competition pause): 135x5 (three sets)
Accessories: RDLs, DB Rows, KB Curls
Notes:
(1) I’ve read that increased squatting volume can be pretty hard on the hips, so I switched to a narrow squat stance on my volume day. If I notice any issues with regards to recovery, I may alternate between 3 and 2 times a week.
(2) I got the idea of switching to curls with kettlebells from Brother Iron, and after doing some additional reading, thought it would be a more beneficial accessory exercise to my powerlifting training than dumbbells at this point. KB Curls really hit the forearms, which I think is necessary right now for my deadlift progress.
Tuesday (03/24)
Bench Press (wrist wraps, elbow sleeves): 175x3, 175x3, 175x3, 190x1 (smooth)
Wide Grip Bench (off 2 Board): 145x8 (four sets)
Glose Grip Bench (off 2 Board): 135x8 (four sets)
Accessories: Seated Cable Row, Weighted Dips/Neutral-Grip Pullups
Squat (belt-only, narrow stance): 245x3 (three sets)
Thursday - I won't be online to post my Thursday workout this week, so I'll post it next week.
There's a bunch of videos on shoulder and leg/hip mobility exercises that I've got bookmarked on my cell phone - from Kelly Starrett and a couple of other people - that I watch. I don't know the names of the specific routines, but they involve using some bands and bodyweight/foam roller type stretching.
Other warm-up and recovery stuff I’m doing fairly regularly now …
When I start warming up, I have routines that sort of embellish the range of motion of what I'll be doing during my first few warm-up sets.
-For example, my first couple-few sets of deadlifts at 135 are stiffed leg deadlifts, and then I work up to 225 or 250 from a 3" deficit.
-On squats, my few warmup sets are banded good mornings and bodyweight (and up to 95lbs on the bar) paused squats.
-On bench, my first few sets with the bar (and up to 95lbs. or so) are 3-5 normal-grip reps, 2-3 close grip, 1-2 wide grip bench.
Not really mobility work, but I feel like it helps me.
I also have been applying a heating pad a couple of hours leading up to my workout, and then again immediately after my workout. I'm also using the heating pad on my hips, hamstrings, lower and upper back on my rest/recovery days.
