Bench 200 for 5 sets of 5
Incline dumbbell worked upto 75x15
Dumbbell flys
Lots of band rows and pulls between sets.
Blah. Light work. The walk continues
Happy holidays. It’s very hard to back down but maybe your body is getting ready for a short rest and then big gains.
Can’t believe it’s been so long since I posted here.
I’ve been training consistently and am stronger at the same body weight. I’m taking a little from everything that’s worked over the years and applied it to my training. Some of you guys have probably seen this on another site. What I’m doing is working. After my next meet in about 13 weeks I will write out how I got there. a bit of block periodization, some wendler, some conjugate.
I haven’t used wraps in many months and may never use them again. We’ll see about that one. My current goal is to own the 45yr old 198 raw total for my state in the WNPF. It currently stands at 1395. I’m close. My best total is 1355 and I’m stronger now.
I’m off to Switzerland on business soon and will be training at a crossfit gym…so the work will go on.
I’ll start putting some effort into this thread.
Are you still shooting for a meet in May? I’m training for a meet in December in the USAPL. My goal is to be somewhere in the 1500 or above range at 44 years old and 220 lbs weight class. I’m doing a Bulgarian type routine so it will be interesting to read your method and compare.
[quote]gorillavanilla wrote:
Are you still shooting for a meet in May? I’m training for a meet in December in the USAPL. My goal is to be somewhere in the 1500 or above range at 44 years old and 220 lbs weight class. I’m doing a Bulgarian type routine so it will be interesting to read your method and compare.[/quote]
My meet is Dec 14. Matty is on the hook to compete in the 220s
Had my best training cycle ever and highest total despite messing up on the bench (1390).
In short, I jumped the press command on the bench and only got my 315 openner. I hit a 340 paused bench in training so I’m not upset about it. I hit a 35lb squat PR and finally joined the 500 squat club and pulled 575 for a 10lb PR. Nothing really hurts so that’s another small victory.
Started back up this morning. With an easy “heavy” bench day. The goal for the first three weeks is to stimulate main lifts and gradually increase overall volume on accessory and off day activities. I’m working off a 500 squat /340 Bench / 575 conv and 545 Sumo
I’m planning on competing again in June but may also do a meet in April if I feel I’m ready.
Goals stay the same. Improve on lifts while becoming as efficient as possible. I will log my training in weekly updates…the battle continues
Nice work and it’s always good to see new PRs.
Congrats on a strong meet. Did you compete at 181 or 198?
I can empathize with the bench story. Was hitting 375-380 regularly during training prior to my last meet and got 358.
Was weighing 201 a few a days out and had no desire to cut so I ate big and weighed in 205 in clothes that morning
Was weighing 201 a few a days out and had no desire to cut so I ate big and weighed in 205 in clothes that morning
Good decision. I’ve decided I’m through with major cutting to make weight as it has led to one major injury (torn bicep tendon) and several totals that were likely lower than they should have been.
Congrats again on the PR’s. Happy Holidays to you and your family.
Found a new gym close by with a platform.
This week, took heavy squats to 425 without wraps. Speed deadlifts were done at 405. Worked my overhead press upto a triple with 265. I’ve been training through the holidays so feeling pretty good.
Found a new gym close by with a platform.
This week, took heavy squats to 425 without wraps. Speed deadlifts were done at 405. Worked my overhead press upto a triple with 265. I’ve been training through the holidays so feeling pretty good.
Found a new gym close by with a platform.
This week, took heavy squats to 425 without wraps. Speed deadlifts were done at 405. Worked my overhead press upto a triple with 265. I’ve been training through the holidays so feeling pretty good.
Starting to pace myself by lowering my training max and dialing up the volume/accessory work.
This week’s training. Good week, lots of sleep and no aches or pains. Back to doing something every day.
Off days 40 minutes fasted cardio GHR, Chins, dips, abs
Day 1
Heavy deadlifts. Worked upto 475x2
Front squats 4x6
Incline DB press 4x10
Pendlay rows 4x10
Hypers 40 reps
Abs 150 reps
Day 2
Bench reps worked upto 275x5
Upright row 4x6
DB single leg squats 3x10
Weighted chins 40 reps
Triceps pull downs 40 reps
Abs 150 reps
Day 3
Speed squats worked upto no belt 365x 8 singles with 40 second rest
Kroc rows 4x10
GMs 4x10
Hypers 40 reps
CGBP 4x6
Abs 150 reps
Just watched your meet video. Great job. And nice build you have there.
[quote]kpsnap wrote:
Just watched your meet video. Great job. And nice build you have there.[/quote]
Thanks Snap…plan is to get a bit more muscle on me.
I’m now training 6 days a week. Increasing volume and frequency based on Chad Smith’s Juggercube model. It helps that 95% of my training happens in my home gym. Still keeping cube principles but getting more work in so I can have a more profound switch from volume to pre meet intensity training. We’ll see how it goes.
Will you post your Juggercube workouts? I would like to follow your program to determine if I like it and want to do that kind of thing.