Alex's Training Log Week 3 and Week 4
Alex's Training Log
Jan 29- Feb 9th
Weight: 163 lbs
This is the third and fourth week of my hypertrophy cycle. Weights were increased again and thankfully I continued to feel strong throughout the week. Some sets reached RPE 9 but overall I am happy with the progress.
Deficit Sumo Deadlifts 275lbs 2x7 -> 280lbs 1x6, 1x7
Paused High Bar Squat 205lbs 8x7 -> 215lbs 2x8
Incline Close Grip Bench Press 155lbs 2x8 -> 160lbs 2x8
Romanian Deadlifts 165 lbs 2x8 -> 170 lbs 2x8
Leg Press 210lbs 4x8 -> 220lbs 4x8
Paused Close Grip Bench Press 210 lbs 3x7 -> 215lbs 1x8, 2x6
Barbell Rows 145 lbs 2x8 -> SKIPPED
DB Shoulder Press 110 lbs 2x7 -> SKIPPED
Deficit Sumo Deadlifts 280lbs 3x7 -> 280 lbs 3x8
Paused High Bar Squat 205lbs 4x7 -> 225 lbs 2x7, 2x6
Chin Ups BW+20 lbs 2x8 -> BW+25 lbs 3x8
Face Pulls 60 lbs 3x10 -> 60 lbs 3x10
Incline Close Grip Bench Press 155lbs 5x8 -> 160lbs 5x8
Leg Press 205lbs 2x8 -> 205lbs 2x8
Barbell Rows 145 lbs 2x8 -> 150lbs 3x8
DB Shoulder Press 110 lbs 2x7 -> 110lbs 3x8
Thoughts about the cycle
Overall I was able to keep increasing the weights while keeping the reps relatively constant. This is the key to long term growth and sustainability. It is important to go up slowly and methodically.
I was only planning on a 4 week cycle of hypertrophy. The following training cycle I will go back to some heavier lifting which is always exciting.
This is another critical aspect of exercise. It is important to periodize your training, which means that you should do cycles of light, moderate and heavy weights to keep your body working optimally. See you for the next one!