1st March 2014 Backlogged trainings

Monday, 24th February 2014 Push
BTN press
Worked up to 80kg * 1, then 62.5kg * 8, then 42.5kg * 20

Shoulder DB press
25kg * 10 * 5

Incline bench
80kg * 8 * 2
85kg * 8

Incline DB press
26kg * 10 * 5

Tuesday, 25th February 2014 Legs
Squat
Worked up to 190kg * 1, then 140kg * 5, then 125kg * 8

Stiff legged Deadlift
110kg * 8 * 3

Leg press
4 plates * 20 * 4

Lunges
30kg * 4 walks


Friday, 28th February 2014 Pull
Pull ups
BW * 10 * 5

Deadstop BB rows
worked up to 90kg * 8 * 4

Weighted pull ups
20kg * 5 * 5

Deadlift
worked up to 180 * 5

Shrugs
90kg * 20 * 3

Lat pulldowns
75kg * 20 * 3

Saturday, 1st March 2014 Arms
BB curl
worked up to 40kg * 10 * 3

Hammer curls
22.5kg * 10 * 3

Single arm BB curl
12.5kg* 10 * 4

Close grip bench
worked up to 120kg * 1, then 105kg * 9, then 60kg * 20

Tricep pushdowns
4 sets of 20

My training now is very bodybuildingish. Getting in some rep work for the main lifts, but utilizing Paul Carter's 54321 over warmup template. This basically means I work up to a very comfortable and fast single, before delving into the rep work. Kinda liking the mass building phase, since previously I was a frequency junkie, so this is a nice change. Also, the volume in each workout is kicking my ass so I hope that'll help me bring my training condition up. Planning to run this phase for about 6 weeks more, then reevaluate and decide if I will start into the base building method or stretch out the mass phase a little longer.