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