Day One, Week Two: Military Press

Day one of week two has me doing 3 sets of 5 military presses at about 80% of my one rep max weight, followed by two supplemental exercises:

Military Press Day
Exercise	2/16 2011	2/23 2011	Week Three	Week Four
Military Press	135x5	155x5
	135x5	155x5
	135x5	155x5
	135x5
	135x5
16" Press	205x10	205x15
	205x10	225x12
	205x10	235x6
V-Bar Pulldown		180x15 (P)
		190x11 (P)
		195x8 (P)

Day Four, Week One: Deadlifts

Day four has me doing 5 sets of 5 deadlifts at about 70% of my one rep max weight, followed by two supplemental exercises:

Deadlift Day
Exercise	2/22 2010	Week Two	Week Three	Week Four
Deadlift	135x10
	225x8
	380x5
	380x5
	380x5
	380x5
	380x5
Dumbbell Walking Lunge	35x10*
	35x10*
	35x10*
Kneeling Hamstring Curl	35x15†
	45x15†
	55x15†
* Steps per leg † Weight per leg

Day Three, Week One: Bench Press

Day three has me doing 5 sets of 5 bench presses at about 70% of my one rep max weight, followed by two supplemental exercises:

Bench Press Day
Exercise	2/21 2010	Week Two	Week Three	Week Four
Bench Press	245x5
	245x5
	245x5
	245x5
	245x5
Dumbbell Press	90x15*
	100x9*
	100x7*
Incline Situps	165x15 (P)
	180x15 (P)
	195x9 (P)
* Weight per arm (P) Machine used at the PRO Club

Day Two, Week One: Squats

Day two has me doing 5 sets of 5 squats at about 70% of my one rep max weight, followed by two supplemental exercises:

Squat Day
Exercise	2/18 2010	Week Two	Week Three	Week Four
Squat	350x5
	350x5
	350x5
	350x5
	350x5
Back Extensions	100x15
	110x12
	110x10
Incline Situps	0x11
	0x7
	0x2

Day One, Week One: Military Press

Well, I'm back in the saddle again, as the song goes. I had intended to compete at the Washington State Championships in May, but after competing in December I took it easy for too long, gained weight and lost some strength, and am only now just beginning to really get back into the swing of things. So, my plan now is to compete at the YMCA Seattle Summer Classic in June, hopefully in the next lighter weight class (< 242). It'll be interesting to see how far I've come in the one year since I competed for the first time at this same event.

My trainer has been reading up on the Juggernaut Training System, and has designed my new workout along those lines. Day one has me doing 5 sets of 5 military presses at about 70% of my one rep max weight, followed by two supplemental exercises:

Military Press Day
Exercise	2/16 2010	Week Two	Week Three	Week Four
Military Press	135x5
	135x5
	135x5
	135x5
	135x5
16" Press	205x10
	205x10
	205x10
V-Bar Pulldown