Week 1 Day 2 - Building Strength

Weight Training - Power Phase

Weight Lifting Journal

Tuesday 7Am

Assistance Day

Close Grip Bench
4 sets with 205lbs
Rest 2:30
9, 9, 8, 8
Next week up 10lbs

Seated Rows Wide Grip
All sets done with #15 on the Cybex machine (around 200lbs)
Rest 2:30
7, 8, 7, 8
Next week up 0lbs

One Arm Rows                              Parallel Bar Dips
3 sets superset with dips              3 sets preceded with 1 arm rows
w120lbs  Rest 0                              w 45lbs  Rest 2:30
6, 6, 6                                              10, 12, 12
Next week up 0lbs                          Next week up 15lbs

Curls with arm blaster                      Elbows Out Ext on 45 degree Incline
3 sets superset with Elbows Out   3 sets preceded by Curls
w115lbs Rest 0                                w40lbs Rest 2:00
8, 5, 6                                                12, 12, 12
Next week up 0lbs                            Next week up 5lbs

I do not move my midsection when I do rows and keep my back straight with chest high. I can go up next week but I think I will stay here to make sure I keep good form. The 1 arm rows were hard because I no longer use straps, my grip gave out before my back did. I now only use straps for deadlifts, I hope to be able to do them too without straps, but that will not happen anytime soon.

The parallel bar dips were easy, I do not like to push it with this exercise because they are hard on the shoulder joint. I will not do them next week, but next time I do I will add more weight.

All went well and I felt I had a good workout. I usually work much harder so I am finding this lighter load and not going to failure a little difficult. Even though I know I have done too much in the past and actually slowed down progress this method still seems too easy. It will be interesting to look back in a months time and see where I stand.

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason

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