Hardgainer Training Workout Notes
Not a great training session tonight. I should have been able to press 265lbs for 5 reps and fat bar rack press 245lbs for 8 reps. In all honesty, I think I need a break. I haven’t been sleeping well, and that’s usually the first sign of overtraining for me. During the next 4 weeks, I’ll be using HRV via the Ithlete app and testing my vertical jump via the JustJump mat to monitor my recovery status. My week long vacation starts on Friday. It’s much needed. Working 14+ hour days over the last 2 months is finally catching up with me. I hope to hit a few PR’s when I return. I actually don’t plan on lifting during my vacation. At most, I’ll do a 20 minute bodyweight or band metabolic circuit each day (which by the way will be a future article). As always, if you have anything to add or a question, drop me a line.
Day 2 – Press Emphasis
1. Foam Roll: Pec, Lats, Trap [divider] 2. Movement Prep: Inchworm Complex, Kettlebell (KB) Goblet Squat, KB Halo, KB Windmill, Band Shoulder Dislocations, Lying Handcuffs, Band Overhead Wall Squats, Kneeling T-Spine, Bench T-Spine Ext, Med Ball Lying Chest Press [divider] 3. Strength a1. Bench Press 5/3/1 program based on 295lb max week 2 – 205 x3, 215 x3, 265×3 reps a2. Stir The Pot Feet Elevated 3x 20 reps – bwx25 reps a3. Band Lat Stretch and KB Batwings 3×10-12 reps – 25lbsx10 reps B1. Fat Bar Rack Press 4×6-8 – 235lbsx8 reps B2. Neutral Grip Chins 4×6-8 – bodyweight+12.5lbsx8 reps [divider] Stretch