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Casey Training log – November

posted on November 16, 2018

Hypertrophy: the enlargement of an organ or tissue from the increase in size of its cells.


This marks the second phase of my hypertrophy program. Four weeks ago my bodyweight was sitting around 235-238lbs. After four weeks, and a big increase in calories per day, I’m sitting around 244-247lbs. The ultimate goal is over 250lbs, so I still have plenty of work to do. And those last few pounds will be more difficult than that first big jump. Why am I doing this? I need a “training cushion” because going into powerlifting meets I tend to lose weight for a number of reasons that I won’t discuss here. How am I doing this? Well, it looks something like this…

Saturday Lower

SSB 475-485 2×5
Belt squat 1050# 2×8 paused
Backwards sled 7 plates 6 trips, 30 sec rest
Seated leg curl heavy 8x3x 15 sec rest
Single leg RDL heavy 3x3x 30 sec rest

Pallof Press


Safety Squat Bar 455×5

Monday Upper

Fatbell bench 4×10 (124-150×3)
Fatbell row 4×10 80
Chain fly 5 chains 15-8-6 (not on purpose, gassed)

Dips, Lat pull downs, Bicep curls/Tricep ext


Fatbell bench paired with Fatbell rows


Chain flyes

Wednesday Back

Split squats 65s 2×8
Farmers walks 275 4 trips
Rows 295 4×5
RDLS 405 2×5
Weighted plank 60 6x1x20 sec


Farmer’s Walks


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