January 2015 Program: TUESDAY

I needed a little break from straight powerlifting/building, so I decided to play around with volume a little. I'm basically doing a Wendler-type routine with modified volume and progression. I'm not going for maxes at the moment, so there's no pressure to hit a certain goal, only to push that notch/weight up as often as I can. I am lifting four days a week. 

Tuesday

Tuesday is my Overhead Press day, with a side of back and triceps. With all the pressing overhead and on bench, then dumbbell rows, I seem to get another leg workout in. They're usually twitching by my last set of rows. 

Warm-up  (rotations, scarecrows, etc. to loosen up the shoulders)

Barbell OHP 10, 8, 6, 6, 8, 10

Close-Grip Bench Press 10, 8, 6

Dumbbell Row 15, 10, 8

Overhead Extension Machine 3x10

Wide-Grip Lat Pulldown 3x10

 

After all that I come home, get some work done, take care of the kids and pop back out for nogi BJJ class in the evening. Tuesday's class now features an extra 40 minutes of drills before regular class, so I'm going to try to make that because "drills build skills," yo.