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Old 06-05-2014, 09:51 AM   #1
GZeolla
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Default In-Season 1 Training Log – Week 1 (Week A)

Having finished my "off-season," it is now time to begin my "in-season." The main change is I will do the regular powerlifts again, in Week B.

I am currently doing 2 x 8-10 for all exercises. But after the first two weeks, I will gradually add a third set to major exercises, such as the powerlifts. So my set x rep scheme will eventually be: 3 x 9-10, 7-8, 5-6. Five reps is the heaviest I am comfortable going without any supportive gear. If that goes well, then I will make the big decision about whether I want to add supportive gear (probably a belt and wraps) and go even heavier. For minor exercises, I will stick with 2 x 8-10.

I will post a link to earlier workout logs and my cardio logs once they allow me to post URLs.
______________________________

All lifts done completely raw.
Warm-ups are in brackets. All weights are in pounds.
Workout times includes set-up, warm-up, lifting, stretching, and clean-up.
______________________________

Age: 53.
Height: 5’1”.
Bodyweight: 117.4 pounds.
______________________________

Bench Assistance
Thursday – 5/22/14
Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 65/6] 80/10, 85/10, 90/8
Lats: [Pulldowns (underhand): 45/10, 70/6, 90/3] Chin-ups: bwt./8, bwt./8
Reverse Curl Bar Curls: [35/10, 42/6] 47/10, 47/10
Stretching: ~10 minutes
Workout time: 0:58

I started too light on the inclines, so I did an extra set.

I thank the LORD I was able to do chin-ups, even if only with my bodyweight. But God-willing, I’ll be able to progress from there.
_____________________________

Squats
Sunday – 5/25/14
Extra Low Squats: [45/20, 95/10, 115/6, 135/3] 150/10, 160/8
Chain Squats (chain set-up weighs about 90 pounds):
[Chains+45/10, 65/6, 85/3] 105/10, 115/8
Bicycle Abs: 17, 17
Stretching: ~10 minutes
Workout time: 1:03

The extra low squats bothered my adductor some, so I didn’t go too hard on them. If they continue to bother it, I might substitute pause squats here.

This was the first time I used chains in a long time, and it felt good. I really like using chains.
_____________________________

Benches
Monday (Memorial Day) – 5/26/14
Dumbbell Benches: [15s/20, 25s/10, 35s/6, 40s/3] 45s/10, 47s/8
Barbell Rows: [45/10, 52/6] 60/10, 62/8
Triceps Pushdowns: [30/10, 40/6] 50/10, 50/10
Stretching: ~10 minutes
Workout time: 1:00

______________________________

Deadlifts
Wednesday – 5/28/14
Platform Deadlifts (sumo.): [45/20, 95/10, 125/6, 150/3] 170/10, 185/10, 195/8
Shrugs: [95/10, 105/6], 115/10, 125/8
Side Bends: [bwt./10; 5/6] 10/10, 10/10
Stretching: ~10 minutes
Workout time: 1:00

I started too light on the PDLs, so I did an extra set.

Last edited by GZeolla; 06-05-2014 at 10:08 AM.
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