Bench Volume and Squat Accessory The big compound lifts are over for the week and everything moved pretty smooth. It’s only going to get harder but these first four weeks couldn’t have really gone any better. Bench Press: 5X5 at 195 lbs. nice and light to really work on the form and to make sure everything is feeling nice and crisp. Overhead Dumbbell Press: 3X8 at 50 lbs and maybe 70 lbs. 50 lbs felt great last week so with less reps this week I may jump up to the 70s for a set or 2. Bulgarian Split Squats: 3X8 I’m definitely going to use the 70s for all 3 sets as they felt great on the last set last week. Face Pulls / Band Rows: 3X15 I got a lighter band so that I can increase the range of motion a little more for these. Going to finish off with some core and a kettlebell and burpee circuit. Enjoy your workout.

Deadlift Day Deadlift: 5X3 360 lbs. this should be pretty easy. I’ll likely do full resets and not try to reduce the amount of sets so I can start prepping myself for the heavier reps that are coming. Romanian Deadlift: 4X6 at 230 lbs. let’s really get that hip hinge nailed down. Feeling strong with everything so far but we’ll see as the weeks get harder. Weighted Pull-ups: 4X6-8. Going to give 100lbs for a single rep a real shot. Haven’t thought of what my core workout will be just yet but I do know I’m going to get about a 3 mile trail run in. Enjoy your workout!

Chest Day Bench Press: 5X3 at 225 lbs. should be getting a little harder but not quite where it will be in a couple of weeks. Barbell Overhead Press: 3X5 at 125 lbs. This shouldn’t be too heavy. Moving into the accessories most of the effort should have been put into the main left. Close Grip Bench Press: 4X5 once again not very heavy. Engaging some triceps and some more shoulders. Weighted Dips: 4X6-8 I like to work up to a 1 rep max on this just to see where I’m at. I also plan on adding in some incline dumbbell press with my new 95s. Going to try to get an opening set of 6 then go from there. Enjoy your workout.

I’m going to do this week a little different. Instead of showing percentages I’m going to show the weights I’m doing. For reference my goals are Squat:405 Bench: 300 Deadlift: 500. Are they realistic? I guess we’ll see. Squats: 5X3 at 310 pounds. These will be difficult without a belt and knee sleeves especially because the lower body is fatigues from previous weeks and now running much more. Front Squats: 3X5 at 185 lbs. these will be easy even after the tough back squats. Walking Lunges: 3X12 per leg which is two more than usual and 30 lbs dumbbells are programmed. However, I’m going to do this with my new 50s. Hanging Leg Raises: I’m not going to say how many because I’ll probably substitute these out for some other core work. Enjoy week 4 (de-load coming up then we start the push towards the finish line)!