Squatted on Thursday, here’s what I did:
Squat
295×5
295×6
235×5
235×5
RDL
2×5 @ 260
45 degree hyper
3×12
Incline Situp
2×8
Benched this morning, and did this:
Bench Press
235×5
235×10
185×5
185×5
Press
2×5 @ 135
Pullup
5×5
Rear delt raises
3×12 @ 20
Band Pressdown
2×12 w/ light band
Bench Press
285×1
285×1
285×4
225×1
225×1
Pullups
8
Face Pull
3×12
Pressdowns
2×10
Warmed up, then did the following:
Squat
370×1
370×1
370×3
295×1
295×1
RDL
45×5
135×5
3×5 @ 255
Pull Thru
2×12 @ 150
Pull down abs
2×12 @ 150
So, I won’t go into all of the details of each session, but I’ve remained consistent. The last four weeks were three weeks of triples (starting at 3×3 with 85% of my training max, adding 5 pounds and one set each week). Everything went well, and I seem to be making progress.
Last week was a planned deload. I backed off a bit more than I should have, but it was a good week to take a bit of a break.
This next wave/block/mesocycle is all singles. The first week is 95% of my training max for 3×1, adding one set and 5 pounds each week. As always, if I feel good on the last set, I’ll do more reps.
I’ll post today’s squat workout shortly. If I can get back into the habit, I’ll start posting each session again.
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
135×3
185×3
225×3
245×3
265×3
275×3
295×3
315×3
335×1
355×1
360×1
Incline DB Press
2×15 @ 60
Pulldown
4×8 @ 150
Face Pull
4×10 @ 150
Pressdown
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.)
Deadlift
Sumo, suit bottoms
2×3 @ 135
2×3 @ 185
2×1 @ 225
275×1
315×1
335×1
365×1
405 x miss
Conventional
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.
Reverse Hypers
3×10
incline situps
3×10
Got to the gym tired and hungry, but got there. Not my best day, but we’ll take it.
Warmup
Shoulder complex, stretching, GHR situps
Bench press
2×15 @ 45
95×3
135×3
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.
T-Bar rows
45×8
100×8
115×8
125×8
135×8
Land Mine presses
2×15 @ 35
band pressdowns (light band) superset with hammer curls (45’s)
2×12
Windy Recycling Day 