Training Overview 3-23 to 3-28 2009

Posted by admin on March 23rd, 2009 at 07:00am

This post will serve to give an overview of my training that I have been doing over the last month and will be doing for the next month to month and a half.

For the first 3 months of the year, I have been trying to take off body fat while maintaining and even increasing strength.  I have been able to increase my strength a bit while dropping from 202 to 186.2 (as of this morning).  My approximate maxes, taken sometime in January are as follows:

Squat: 410 pounds
Deadlift: 405 pounds
Bench Press: 280 pounds
Push Press: 195 pounds

To finish off March, I am dieting pretty hard.  I plan to transition into a maintain/get slightly bigger phase in April and maybe through part of May.  This week my training will be simple, I will try and hit prescribed weights according to Jim Wendler’s 5/3/1 method of training.  As an aside, this is a fantastic ebook about getting strong and the method works as advertised.  You can pick it up here.

That said, this is this week’s training:

Monday
Trap Bar Deadlift 3×5
Kroc Rows 1x as many as possible
Foam Roller and Stretching back and chest and legs

Tuesday
15 hill sprints

Wednesday
Push Press 3×3
Kroc Rows 1x as many as possible
Foam Roll and Stretch back, chest, legs

Thursday
15 hill sprints

Friday
Squat 3×3
Foam Roll and Stretch back, chest, legs

Saturday
Basketball tournament, so I will get to see about where I am at right now.

My training will then change going forward, which I will post sometime.  Basically, I will be eating more food and doing a higher volume of assistance work to try and put on some muscle.  I will post my diet in a seperate post.  I will try and keep diet and training seperate.  I also plan to post some videos of me lifting and hopefully jumping also.

Under Training