043E – 531 HMV

Almost didn’t go in this morning and when I got in, I went in later. Really feeling beat-up and sore, which is fine, considering that this is a high volume, higher frequency program and if I wasn’t sore, then I would have been doing it wrong.

  1. Bench Press (M): 115×8, 140×5, 170×5, 200×3, 225×10. 155×10,10,13.
  2. Push Press (M): 45×8, 65×5, 80×5, 95×3, 100×5, 120×5, 135×5.
  3. DB Flyes: 55×8,9,8,12.
  4. DB Floor Press: 60×12, 65×10, 70×10, 75×8, 80×10.
  5. Standing Rear DB Fly: 35×12, 40×10, 45×8, 50×8, 55×6.
  6. Chin-ups: 8,8,8,8,8.
  7. Push-ups: 25,15.

TOTALS: 35 sets. 301 reps. 19,445 LBS.

That ends this micro-cycle. Next week a full body deload with some walking and a stretching/mobility programmed in. Following micro-cycle I will be decreasing volume, adding in some technique work and preparing for my next meet April 23rd.

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