The SMFPA Chapters 1 and 2

First 2 weeks of weightlifting in the Story of My First Peak Attempt.


Chapter 1

OHP

Band pulls for warm up, between 45 (bar) warm up in OHP for 2 sets and one set at 55, then just another warm up ohp at 55 but no band pulls
OHP 3x8 @ 65 - more reps than I'm used to, need to figure out the numbers for this lift for the next few weeks ahead of time.
Pull up attempts bodyweight 3x1 and by one I mean almost not a full one as I can't get my chin over the bar yet. chin ups 1x2 as I couldn't get in a third rep
Tricep extension 3x12 @ 70 - between pull up attempts
Seated row 3x10 @ 80

30 minute run on treadmill while watching Food Network.


Squat

warm up sets 2x8 @ 45, 1x8 @ 95 and 1x6 @ 115
squat 4x5 @ 140
overload @ 210 - first time trying this. One set at 15 seconds of standing at the ready position with safeties nice and high, just in case.
pause squats 2x6 @ 80 - holy pause squats batman, that was a challenge. Did counts to 8 per rep and it was hard figuring out the breathing during

good morning 4x12 @ 60 - used fixed weight so much lighter since had to clean is from the floor.
hanging abs 3x8 bodyweight between good morning sets
leg extension 3x10 @ 100 - was waiting for power cage
sumo deadlift 1x5 @ 135 and 3x5 @ 175


Bench

warm up on elliptical for 10 minutes

Bench 2x10 @ 45, 2x8 @ 75 and 4x5 @ 90 - decent working set.

pull up 3x1 almost and chin up 1x2
db bench 3x10 @ 30

one db row 3x10 @ 40
db fly 3x8 @ 25

face pull 3x10 @ 60
cable bicep curl 3x10 @ 50


Deadlift

band pull apart warm up 3x8
low bar squats 2x8 @ 45, 2x8 @ 95, 1x6 @ 115, 3x5 @ 35

Deadlift 1x5 @ 135 rdl, 1x5 160, 4x5 @ 170

hip thrust 3x10 @ 115 - oww, need a pad for that bar cause hit a spot on my hip that just hurt

leg press 3x8 @ 225

pallof press 2x8 @ 20 - tried to see what it was like



Chapter 2


OHP

band pulls for warm-up, 3x10

OHP 2x8 @ 45, 1x6 @ 55, 4x5 @ 65 - Figured out the numbers to work on so it's following more along what I have set for bench and such. Just doing similar weights but few more sets than the reverse grip that was recommended for auxillary bench day.

Pull-ups 3x1 where first one I got chin above bar, Chin-ups 1x2
Seated row 3x10 @ 80

tricep pushdown with rope 3x12 @ 70
ab chair thing bw 3x8
pallof press 30 3x10 on each side

30 minute run on treadmill after work while watching Food Network.


Squat

squat warm ups 2x10 @ 45, 1x8 @ 95, 1x6 @ 115
Squats 2x6 @ 140, 2x5 @ 150
Overload (walk out) 1x15 count @ 210 - weight goes up from now on for these
Pause Squats 1x6 @ 90 and 1x5 @ 100 - still counting roughly to 8 though trying to figure out breathing too

good morning 3x12 @ 85
cable rope crunch attempts 3x12 @ 50
Sumo deadlift 135 1x5 and 175 3x5


Bench

elliptical warm up for 10 minutes

Bench 2x10 @ 45, 1x8 @ 75, 2x6 @ 90 and 2x5 @ 95

pull up 2x1.5 and 1x1-ish, chin up 1x2.5 - slow progress
db bench press 3x10 @ 30

db fly 3x10 @ 25
one db row 3x9 @ 40

cable bicep curl 3x10 @ 55
face pull 3x9 @ 60
pallof press 3x10 @ 35


Deadlift

low bar squat 2x10 @ 45, 1x6 @ 95, 1x6 @ 115, 3x5 @ 140

Deadlift 1x5 @ 135, 1x5 @ 155, 2x6 @ 170 and 2x5 @ 180

leg press 3x8 @ 225
attempted to do calves a little after each set

cable kick back 3x 8 @ 40
pallof press 3x10 @ 30



First two chapters went well. Getting into things, figuring out the accessories and it's not too far off from the Upper/Lower split that I followed before signing up for the meet. I'm on week 5 now, so look for chapters 3&4 soon.