Phase 2, Week 4 to Men's Nationals

Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 451 x 3 x 2 sets; 451 x 3 (w/ belt); 451 x 3 x 2 sets
Bench Press - Bar x 15; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 5 sets
Dips - 8 x 3 sets
Abs
NOTES - Still not using belt for a few more weeks.

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 5; 315 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 405 x 1 x 2 sets; 365 x 2 x 2 sets; 340 x 4; 315 x 5; 275 x 7; 225 x 9
Rolling DB Ext - 40 x 10; 50 x 10; 60 x 10; 70 x 10
Abs
NOTES: Pretty intense workout with lots of volume. I was supposed to deadlift tonight but ran out of time. Plan on DL'ing tomorrow night.

Thursday
Deadlift - 165 x 8 x 2 sets; 231 x 5; 275 x 5; 341 x 4; 402 x 3 x 2 sets; 457 x 3; 485 x 3 x 4 sets
Squats - 135 x 6 x 2 sets; 225 x 5; 315 x 5 x 3 sets
Low Rows - 10 x 3 sets

Saturday
Deadlift - (off block) 135 x 8 x 2 sets; 225 x 5; 275 x 5 x 2 sets; 315 x 4 x 5 sets
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 5 x 2 sets; 315 x 5 x 5 sets
Rack Lockouts - (10 secs) 405; 455 x 3
JM Presses - 95 x 10 x 2 sets; 110 x 10
Hammer Curls - 10 x 3 sets
Abs
NOTES: 315 x 5 x 5 sets felt like 135 today....
Shrugs - 80 x 20 x 3 sets
NOTES: All sets done with no belt.

Phase 2, Week 3 to Men's Nationals

Wednesday
Bench Press - 135 x 15, 225 x 10, 315 x 5 x 2 sets, 225 x 15
NOTES: Not a true workout. I was just playing around in the CYBEX booth at IHRSA. Looking forward to getting back in the gym.

Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 315 x 3 x 2 sets; 365 x 2 x 5 sets
Squat - Bar x 8 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3 x 4 sets; 405 x 9
NOTES: Trained without belt. I was pleased with this workout considering I did not get in from San Francisco until about 3:45 AM this morning.

Phase 2, Week 2 to Men's Nationals

Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 5 sets
Squats - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 285 x 5; 345 x 4; 405 x 3 x 2 sets
Rolling DB Ext - 40 x 2 sets
Abs
NOTES: The bench part of my workout seemed very easy tonight. The squats were another story. My legs were so sore from Friday nights workout that I cut leg a bit short tonight.

Wednesday
Bench Press - Bar x 15; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 2 sets; 365 x 2; 405 x 1; 365 x 2; 315 x 8 x 2 sets; 275 x 10; 225 x 15
Straight Leg DL - 135 x 8 x 2 sets; 225 x 6; 315 x 4; 225 x 6
Rolling DB Ext - 40 x 10 x 3 sets...superset with palms in DB press x 10 on each set
NOTES: Trained at the Gold's Gym in McAllen, TX

Phase 2, Week 1

Monday
Bench Press - Bar x 15; 135 x 8; 225 x 6; 315 x 3; 340 x 3 x 2 sets; 345 x 3 x 3 sets

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 385 x 1 x 2 sets; 365 x 2 x 2 sets; 340 x 3; 315 x 5; 275 x 7; 225 x 9
Dips - 1o x 3 sets
JM Presses - 95 x 10 x 3 sets
Abs

Friday
Squats - Bar x 8; 135 x 6 x 2; 225 x 5; 315 x5; 365 x 4; 405 x 3 x 2 sets; 455 x 2 x 5 sets. NOTE: All sets done without a belt.
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 225 x 5; 250 x 5; 295 x 4; 340 x 3 x 2 sets. Pinky on Ring (POR) - 275 x 3 x 5 speed sets
Abs