Thursday 12/14-Squats/Reps and increased volume
As I mentioned last time I am sticking to my goal of incorporating more power into my training sessions. You can just call me Tim Taylor (if you grew up in the 90's you will know what im talking about) So as you can see I am doing box jumps and will be adding in different variations such as seated, weighted, depth jumps etc.. On this rep day/increased volume day I chose to do sets of 6. I never do the same set/rep scheme in back to back weeks or back to back sessions. For example last rep day was higher and included some 20 reps squats. Some days will be pyramid sets some will be straight sets some will be high rep and so on. I think the variation produces better and more consistent gains and will allow me to improve work capacity and overall strength and endurance.

box jumps 4x6 (not sure the height but they were pretty easy) will increase the height by adding some bumper plates to the box.
seated box jumps 5x5 I like these because you can't use momentum when jumping. Will need to add height to the box as well

Back Squat
Legs werent sore but felt good after jumps, nice warm up for squats.
No belt, no wraps
315 2x6
335 2x6
365 4x6

FS 3x6 @225 I was smoked after i finished my front squats but glad i threw them in.

DB RDL 4x12@70

Friday 12/14 Upper Push/Pull and some accessory stuff
I was still sluggish from squats the day before but had planned to get some light work in. I use this day as a push pull day to get additional pressing and upper back work in.

Speed bench 6x3@185 had some right bicep issues so didnt want to strain it more than it already is
CG bench 3x10@205, slow tempo. I didn't let the bar touch the chest and didn't lock out all the way. I purposly wanted to keep the tension on the muscles as long as I could for the sets. Time under tension.

Reverse fly machine 3x15@70 will be mixing in band pull aparts as well
Pull ups 5x6@body weight 3x8 with assistance.
Low pull row 5x10@ 150...light weight which is why I did 5 sets.
DB inclince 3x12@70
Face pull 3x12@80

I am working on getting videos and will be taping my training so everybody can see how good I look! But seriously I will be posting videos and probably linking them to a youtube channel. Stay tuned!

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