January 2015 Program: THURSDAY

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. 

Thursday

Thursday is my Bench Press day, with a side of back attack. Push/Pull days have always been comfortable for me. I like working chest and back together. 

Warm-up Elliptical (5 minutes)

Bench Press 10, 8, 6, 6, 8, 10

Incline Dumbbell Press 10, 8, 6

Dips 3x10-12

Pull Ups 4x failure

(switch between standard grip and chin up)

Seated Row 12, 10, 8, 6

Wide-Grip Seated Row 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. Thursday's class is a regular hour twenty. Because of all the cable rows, this is a hard day for my tendons and joints, so that's why it's at the end of the week. I get three days to recoup from the gym. (Though Friday I still have MMA cardio and bjj back to back.)