Blog Entry
Friday, August 28, 2009 – Week Five of Step-Load Progression Training
Weight: 154.4 pounds
We kicked up the program in Week Five by setting a new 100% Rep Max for Squats, Dead Lifts and Chest Press and by upping most other work to four sets.
Here is how Week Five went:
Day 1 – Legs and Calves
Smith Machine Squats – 195 x 10 x 1 set; 205 x 10 x 1 set; 225 x 8 x 1 set (New 100% Rep Max)
Machine Leg Extensions – 140 x 10 x 4 sets
Machine Leg Curls – 85 x 10 x 4 sets
Hip Adductor – 110 x 15 x 4 sets
Hip Abductor – 150 x 15 x 4 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 1 set; 175 x 10 x 1 set; 200 x 8 x 1 set (New 100% Max)
T-Bar Rows – 60 x 10 x 4 sets
Close Grip Pull Downs – 130 x 10 x 4 sets
Low Cable Rows – 100 x 10 x 4 sets
Dumb Bell Shrugs – 42.5’s x 32 x 3 sets
Dumb Bell Curls – 32.5’s x 10 x 4 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 55’s x 10 x 1 set; 60’s x 10 x 1 set; 65’s x 8 x 1 set (New 100% Max)
Dumb Bell Incline Press – 40’s x 10 x 1 set; 45’s x 10 x 1 set; 50’s x 8 x 1 set
Bar Bell Military Press – 70 x 10 x 4 sets
Dumb Bell Side Rises – 25’s x 10 x 4 sets
Triceps V-Bar pushdowns – 70 x 10 x 4 sets
Unassisted Pull Ups – 10 x 2 sets
Abs Crunches – 125 Reps
It was a great fifth week. Next week we take a week off from weight training and do body weight work. After that, we will begin cycle two of this three-cycle plan.
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 fifth week I have been on this excellent stack. I have been able to increase my weights and finish my sets with a good deal of reserve strength.
Weight: 154.4 pounds
We kicked up the program in Week Five by setting a new 100% Rep Max for Squats, Dead Lifts and Chest Press and by upping most other work to four sets.
Here is how Week Five went:
Day 1 – Legs and Calves
Smith Machine Squats – 195 x 10 x 1 set; 205 x 10 x 1 set; 225 x 8 x 1 set (New 100% Rep Max)
Machine Leg Extensions – 140 x 10 x 4 sets
Machine Leg Curls – 85 x 10 x 4 sets
Hip Adductor – 110 x 15 x 4 sets
Hip Abductor – 150 x 15 x 4 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 1 set; 175 x 10 x 1 set; 200 x 8 x 1 set (New 100% Max)
T-Bar Rows – 60 x 10 x 4 sets
Close Grip Pull Downs – 130 x 10 x 4 sets
Low Cable Rows – 100 x 10 x 4 sets
Dumb Bell Shrugs – 42.5’s x 32 x 3 sets
Dumb Bell Curls – 32.5’s x 10 x 4 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 55’s x 10 x 1 set; 60’s x 10 x 1 set; 65’s x 8 x 1 set (New 100% Max)
Dumb Bell Incline Press – 40’s x 10 x 1 set; 45’s x 10 x 1 set; 50’s x 8 x 1 set
Bar Bell Military Press – 70 x 10 x 4 sets
Dumb Bell Side Rises – 25’s x 10 x 4 sets
Triceps V-Bar pushdowns – 70 x 10 x 4 sets
Unassisted Pull Ups – 10 x 2 sets
Abs Crunches – 125 Reps
It was a great fifth week. Next week we take a week off from weight training and do body weight work. After that, we will begin cycle two of this three-cycle plan.
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 fifth week I have been on this excellent stack. I have been able to increase my weights and finish my sets with a good deal of reserve strength.
Old Navy
