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Dana


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RE: Dana's Training Log
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Week 1 of 5 - Accumulation - Low Intensity/Medium Stress
Tuesday
2 Board CG
245x6 @7
265x6 @7
285x6@7
300x6 @7.5

Paused WG Bench
215x6 @7
220x6@7
225x6 @7
235x6 @7

Wednesday
Floor Press CG
225x8 @7
255x8 @7
275x8 @7

Shoulder Presses, Lats, Light Delts

First real training week of what will be a 5 week "off season". Will not perform odd lifts, not enough shoulder flexibility to do that. Will back off from anything heavy and try to keep RPEs at 8 and below. Planning on addressing my raw bench for the most part. Brady has me taking 2 of my 6 slots to a separate day (now Wednesday) and I think it will make a significant difference. Brady has lined out a program through Bench Nationals that really gives me focus, especially this far out.
Brady is also the King of Excel.


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Dana


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Wednesday, Session 2

Floor Press
225x8
255x8
275x8

Machine Shoulder Press, Lats, Delts

Friday, Session 3

1 Board WG
255x6 @7
255x6 @7
275x6 @7
275x5 @8

Micro Mini Bands CG
205x6 @7
220x6 @7
230x6 @7
230x6 @7

Felt like crap. Good thing it's the "off season".

Week 2 of 5 Concentration, 75% Intensity
Tuesday, Session One
2 Board CG
265x3 @7
285x3@ 7
310x5 @7.5
305x4 @7.5
285x3 @7
275x3 @7
265x3 @7
265x2 @7

Pause Bench WG
220x3 @7
235x2 @7
250x6 @7
250x5 @7
235x3 @7
235x2 @7
220x3 @7
220x2 @7

Wednesday, Session 2

Floor Press
235x8
260x8
285x8

Machine Shoulder Press 90x8, High Rep Lats



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Dana


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Saturday, Day 3

1 Board WG
245x3 @7
265x2 @7
275x2 @7
285x5 @7
245x3 @7
265x2 @7
290x5@ 7
245x3@7

CG w/ MMB
215x3 @7
235x2 @7
245x2 @7
250x5 @7.5
220x3 @7
235x2 @7
250x5 @7
220x3 @7

Good workout - moved my 1 RMs up by 10lbs. I waved the sets on both lifts and thought I responded well - may do this anytime I have at least 6 sets.



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Dana


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Week 3 Concentrated Loading 75-85%

Tuesday Day 1

2 Board CG
285x3
300x2
315x2
325x4 @8
285x3
310x2
325x5 @8.5
285x2

WG Pause Bench
240x3
255x2
265x2
275x4 @7
245x3
260x2
275x5 @7.5
245x2

Day 2
Floor Press
225x8
255x8
290x8

Shoulders & Lats

Day 3
1 Board WG
275x3
29 x2
300x2
310x4 @8
285x3 @7.5
300x2
315x4 @8.25
275x2
275x2

CG w/ Micro Mini Bands
235x3
245x2
260x2
270x4 @8
250x3
260x2
275x4 @8
245x2
240x2

Good week - everything was a "7" RPE if not noted. 1RM moved up on everything. Next week will move into 2 weeks of transmutaion and will enjoy lower volume. Feeling slightly beat up from yesterday - but in a good way.

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Dana


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Week 4 Transmutation 85%

Day 1 4-22-09
2 Board CG
310x2 @7.5
330x1 @7.5
350x3 @9
350x2 @9
330x1 @8
315x2 @7

WG Pause
270x2 @7
290x1 @7.5
305x3 @8.5
270x2 @8
290x1 @8
305x3 @8.25

Floor Press
225x8
265x8
280x8

Had to rush to get to the golf course - its great to have an off season.


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Dana


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Day 2 Week 4

Saturday
1 Board CG
295x2 @7.5
315x1 @7.5
330x3 @8.75
295x2 @7.5
315x1 @8
330x3 @8.25

CG Micro Mini Band
260x2 @7
275x1 @7.5
285x3 @8
260x1 @7
275x1 @7.5
295x3 @8.5

DB Press
45x10


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Dana


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Week 5 of 5
Transmutation
High Intensity (90% avg) /Medium Stress

Day One
2 Board CG
330x2 @8
350x1 @9
365x2 @10
355x2 @9
325x2 @8

WG Pause Bench
295x2 @8
310x1 @8.5
325x2 @9
330x1 @9.5
300x1 @8.5

Top sets more difficult than anticipated. Probably too aggressive in weights selected. For training, I had been adding 10 lbs per week to my current 1RM and the jump this week was a little too much.

Day Two
Floor Presses
225x8
260x8
295x8 @9.25

Seated Military press, lats and front delts.

Floor presses were up, 15 lbs over last week and probably because I did them on a seperate day. Looking forward to a week of deload. This raw emphasis has been a little rough on my shoulders. Equipped benches reverse bands will be a welcome change in 2 weeks.



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Dana


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Week 1 of 8, Transition Low Stress/65-75%

Day One

EQ Rev Band
Old Fury
350x6 @ 6
380x6 @ 6.5
405x7 @ "6"

CG Pause 1 Board
245x6 @ 7
265x6 @ 7
280x7 @ 8

Day Two

CG + MB
185x2
205x5
215x5
225x5 @ easy 8

Machine Press
80x8

Gearing up for BP Nats and need to have Brady keep up with my latest efforts. Brady has been a fantastic coach and has developed even more of a feel for bench training. Feeling healthy and ready to get this last meso cycle going. BTW, I'm looking for some monster numbers out of Brady in Cleveland.



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Dana


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Day Three- Week 1

WG Bench

240x6 @7
260x6 @7
280x8@7

CG Rev Band

295x6 @7
315x6 @7
345x8 @8

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Dana


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Week 2 of 8
Transition Low Stress 70 - 80%

Day One
EQ Reverse Band Bench
380x3
405x3 @7
430x6 @7.5
405x3 @7

CG Pause


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Dana


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Day One -continued

CG Pause 1 Board
255x3
275x3
295x6 @8
280x3

Day Two

CG + MB
175x2
205x5
230x5
235x5 "8"

(Up 10 lbs from last week.)

Shoulder Presss Machine
90x8


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Brady Stewart


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WOW, looking really strong!

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No Excuses...Just Results
Dana


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Day Three

Wide Grip Bench

280x3
300x2
315x5 @8.5
305x3 @8
280x2

Close Grip Reverse Band #3

335x3
365x2
385x5 @8
365x3 @8
335x2

Not a bad workout, not much tension left in our bands.



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Dana


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Week 3 of 8
Accumulation, Medium Stress, 75 - 85%
Day One

Equipped Bench
Older Stock 46 Katana
335x2
360x2 @7.5
380x5 @8.5
360x4 @7
335x3 @8

CG 1 Board Pause
275x2
295x2
315x5 @8.5
305x4 @8
275x3


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Dana


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Day Two

CG MB
185x10
225x10 @8.5

Machine Press
100x8
up 10 lbs



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