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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