My Own Training Sessions

I've finally kicked it into gear this week training wise. Since the meet I did in September, I took about a week off and eased back into the training with a real low-moderate volume of work and a moderate intensity. Things are starting to pick back up with my goals of increasing my lifts (squat, bench, dead lift) and getting my work capacity (conditioning) up a bit as I'm a bit sluggish as of late. Here's a glimpse:

Tuesday Upper Body Workout:
A: Bench Press: worked up (45lbs, 135, 185, 245 x 3, 275x3, 305x6)
-as you can see I'm easing back into things with the intensity
B1: Incline Dumbbell Bench Presses: 4 sets of 8 with 110lbs rested: 30 seconds
B2: Seated Dumbbell Cleans: 4 sets of 8 reps with 30lbs rested: 60 seconds
C1: Close Grip Push Up: 4x12 rested 30 seconds
C2: Cable Face Pull: 4x12 rested 30 seconds
(in the next upper body workout i'll increase the pulling work and decrease the pushing)

Thursday Lower Body Workout
A: Barbell Back Squat: worked up (in 45lb increments) to 360x 3, 415x 3, and 465x3-5, used full rest periods
B: Rack Dead Lift from knee level: 4x6 w/405lbs rested 2 minutes
C: Dumbbell Split Squat: 3 sets of 8 reps rested 90 seconds
D1: Cable Pull Through: 3x10 rested 30 seconds
D2: Reverse Crunch: 3x12 rested 30 seconds

nothing special here, just slowly getting into some heavier weights and starting to push it on the assistance and auxillary exercises. I'll be playing with the sets/reps/ and rest periods on the auxillary exercises to work on bringing up my level of conditioning or work capacity. you'll also see one or two short conditioning or "extra" workouts in the logs as well.