After withdrawing from the RPS meet, I decided to revisit and revamp my training. While Conjgate/Westside is a ton of fun, I wasn’t staying consistent enough, and I wasn’t getting the results on my lifts I wanted. My bench was progressing well, but squat and deadlift were stalled. I was getting better at the Max Effort exercises and at box squats, but that didn’t transfer over to my competition lifts.
That’s not the fault of the training, it’s my implementation and execution.
So about a month ago, I redesigned my training program. Here it is.
I still have an eight day week, training every other day (that may change to a seven day week at some point). The four days are Squat, Bench, Deadlift, and a second Bench day (where I’ll do a bench variant). I do a squat of some sort on deadlift day after pulling. Training is set up in three week cycles with a deload fourth week if necessary.
The cycles are set up based on percentages of a training max, and increase in volume and intensity over the three weeks. There is a five, three, and one rep cycle, and typically I will rotate fives and threes, with an occasional cycle of singles (a good opportunity to work in my gear). All assistance work is done in 3-5 sets of 3-10 reps.
The best way to explain it is to post the first cycle of training. Continue reading
Pretty good day. I’ve adjusted my attitude a little, and the idea that I need to earn my way back to the platform seems to resonate. Of course, it’s only been one day.
Revers Band Bench Press (light bands hanging from pegs)
2×15 @ 45
Incline DB Press
2×15 @ 60
4×8 @ 150
4×10 @ 150
2×15, 1×10 @ 120
Tried on my Metal IPF V-Type to do some squatting today. It’s tough to get the legs on, but I can do it. I can’t get both straps up, and didn’t have any help, so squatted with the straps down. Worked up to a pretty easy 405 single after not squatting for about a month, so that’s OK.
Struggled to hit depth in the suit, and it’s pitching me forward a bit. When I used a box, I was falling on to the box. That’s a signal that my hamstrings and glutes are a weak link. My lower back is also fried.
After that, called it a day.
I’m re-evaluating the meet. I’m a month away, and I’m not really prepared. I don’t know my gear, and my raw lifts aren’t where they need to be after having such an inconsistent training cycle. Frankly, I don’t feel like I’ve earned the right to be there and take up a spot. Maybe my attitude will change after a few good training sessions. I’ll decide by the end of the week, most likely.
Assuming I stay healthy, I am still planning on the USAPL MD State Championships in late November, assuming they set a date soon enough for me to plan for it (often the MD USAPL meets are announced 8 weeks in advance or less.)
First time in my deadlift suit. It’s too lose, but since I’m tall for my weight class, it has to be so I can get the straps up (which I couldn’t do – I got one up, but need help to get the second one.)
Sumo, suit bottoms
2×3 @ 135
2×3 @ 185
2×1 @ 225
405 x miss
405 x 1
415 x miss
The suit I have is designed for conventional deadlifting. I prefer sumo, but I need to pull the way I’m strongest. I felt like I was fighting the suit pulling sumo when the weights got heavier, when I switched to conventional, it felt like 50 pounds came off the bar. I’m certainly good for more, but had worn myself out.
Got to the gym tired and hungry, but got there. Not my best day, but we’ll take it.
Shoulder complex, stretching, GHR situps
2×15 @ 45
135+1chain x 3
8×3 @ 185+1chain. three grips, less than a minute between each of the 8 sets. Speed was OK, but not awesome.
Football Bar press
45+1chain x 5
135+1chain x 5
3×3 @ 185+1chain. This is going backwards. Not sure why.
Land Mine presses
2×15 @ 35
band pressdowns (light band) superset with hammer curls (45’s)
Good day today.
Modified Agile 8, finding collars
2×6 @ 45
225+2chain x 2
245+2chain x 2
8×2 @ 265+2chain. Really felt good today. Fast. about a minute between sets.
275+2chain x 1
315+2chain x 1
335+2chain x 1
6×1 @ 295 about 30 seconds between sets
45 degree hypers
2×10 @ 45
2×8 @ 140
Another early session. I thought I would rather sleep in, but then I started crushing PRs.
Shoulder complex, band stretching
2 Board Bench Press
Beat my last triple by 10 pounds, and the single by 5, and had some in the tank.
Fat Bar Bench Press
3×5 @ 235
Band Face Pull
2×15 w/ light band
superset with band pull aparts
2×15 w/ mini band
2×10 @ 30
2×15 @ 70
Not my best day, but I’m not sure what to do to fix my pulling.
Modified agile 8
Deadlift off 4″ blocks (conventional)
I should be able to pull more than this.
2pps x 15
3pps x 15
3×15 @ 3pps+10
Pull thru superset with pull down abs
2×10 @150, 2×12 @ 150
I really hate getting up at 4:30. Alas, I’m home by 9 with three meals eaten, and I’ve got a full day ahead of me. (Coffee will be my friend today).
Felt great again this morning. Also saw one of the most stupid things, ever. Some fitness/bodybuilding girl (I could tell by her Flag nor Fail hoodie) had the reverse hyper loaded with 180 pounds – I thought that was odd, given that’s a ton of weight for a little person. Then she proceeded to double a strong band around the swing arm from the front of the machine, step into the band and put it around her hips, and then did what I guess was a good morning, but the net resistance was the band against her hips, which maybe moved two inches. I considered asking her what she thought she was doing (I get asked why I’m using chains), but I was afraid I might laugh or make a face, so I used the 45 degree hyper instead.
Incline situps and 45 degree hypers
2×15 @ 45
135+1chain x 3
3×8 @ 185+1chain. 3 grips, less than a minute between sets. Fast and strong.
225+1ch x 1
255+1ch x 1
280+1ch x 1 This is getting pretty close to max effort work, but I wanted to best the 275+chain from last week.
Football Bar Press
135+1ch x 5
3×4 @ 190+1ch
Barbell t-bar row
5×8 @ 95
Land Mine shoulder press
2×15 @ 30
Band Pressdown superset with hammer curls
2×15 (light band, 40’s)
Had to get this one in early, as we both have busy days today. I normally don’t feel great for early AM sessions, but today I did, even on 6 hours of sleep and 5 degree temps.
Stretching, mobility, putting on my shoes
2×5 @ 45
245+1chain x 2
8×2 @ 255+2chain. One minute between sets, felt fast and strong. Didn’t work up, because I was pressed for time.
8×1 @ 285. About 30 seconds rest between singles, again felt fast and strong, again didn’t work up.
45 degree hypers
Had to quit there. Not the best day to have to get out in under an hour, but I guess it’s not bad to leave with quite a bit in the tank. I’ve had two lower body days in a row cut short, though, can’t make that a habit.