Blog Entry
Friday, August 21, 2009 – Week Four of Step-Load Progression Training
Weight: 153.4 pounds
We kicked up the program in Week Four by adding extra weight to some of the sets and adding a couple of exercises.
Here is how Week Four went:
Day 1 – Legs and Calves
Smith Machine Squats – 195 x 10 x 3 sets (100% of 100% Rep Max)
Machine Leg Extensions – 140 x 10 x 3 sets
Machine Leg Curls – 85 x 10 x 3 sets
Hip Adductor – 110 x 15 x 3 sets
Hip Abductor – 150 x 15 x 3 sets
Seated Calf Raise – 190 x 25 x 3 sets
Standing Calf Raise – 160 x 25 x 3 sets
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 165 x 10 x 4 sets (95% of 100% Max)
T-Bar Rows – 60 x 10 x 3 sets
Close Grip Pull Downs – 130 x 10 x 3 sets
Low Cable Rows – 100 x 10 x 3 sets
Shrugs – 42.5 x 32 x 3 sets
Dumb Bell Curls – 32.5 x 10 x 3 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Smith Machine Bench Press – 150 x 10 x 4 sets (95% of 100% Max)
Smith Machine Incline Press – 125 x 10 x 3 sets
Seated Shoulder Press – 75 x 10 x 3 sets
Dumb Bell Rises – 17.5 x 10 x 3 sets
Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 3 sets
Unassisted Pull Ups – 10 x 2 sets
Abs Crunches – 125 Reps
It was a great fourth week. Next week we set new 100% Rep Max for Squats, Dead Lifts and Chest Press. We also add weight to each of the other exercises while dropping reps. The idea is to lift heavier in the next five-week cycle. This is an excellent training program.
Supplements:
I am using the “Flex Wheeler Signature Series” as part of my training regimen:
Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO
This is the fourth week I have been on this excellent stack. I am looking forward to the next five-weeks of heavy lifting. I am confident my AAEFX stack will help me achieve my lifting goals during this training cycle. I am definitely feeling stronger.
