Rocky Mountain State Games, end of July. I’m a Raw M1b @ 83kg. Six months, to the day, from today. Six months.
Your state games has Powerlifting? I think ours only has Oly and that always conflicts with the T&F.
Let’s try this again. Trained 4 days last week; something like this.
Mon 2/1:
–Seated rows/ ohp-sq-gm circuts
DB press: 4xc10@ 60
Wide Bench: 2x10@135/155/ 3x5@185
Close Be: 3x10@135; Alternated with DB row 3x8@75
Incline Be: 3x8@138; alternated upright row 3x8@ 40’s.
Tuesday
–Close Sq: 2x10@95, 135/ 10@ 155/ 2x10@175
–Fronts: 3x8@ 135
–Leg press: 4x12@ 480 (slow lower/ explode)
–Shrugs: 3x12@ 60’s + 10 pullaparts after each.
Really? Doing sets of 10 on squats…is really this hard? Good grief.
Thursday 2/4
DL: 2x10@135/ 2x8@185/ 2x6@225/ 4x3+3@ 255 (3 reps/ rest 10 sec/ 3 reps)
RDL: 2x4@225/ 4x6@185
Hip Th: 4x10@225
DB pullovers: 2x15@30 & 40+ Laterals 10@ 20 after each set.
Dips: 10x 5 slowly, mixed into DL ect.
Pullaparts: 10x10 also
Friday:
DB fly: 4x12@ 50
DB row: 4x8@ 65
BE: 2x8@ 135, 155/ 8@175/ 3x8@ 195
Incline: 4x8@155
leg Press: 2x25@390/ 20@ 480/ 3x12@ 570: Drop set finish @ 36 reps.
SQ: 6 empty bar/light sets up to 5x4@ 185.
Leg raise: 3x10
Been doing 10mins pre and 20 post training of:
Foam rolling, back raise/ reverse hypers/ hip and shoulder stuff/ stretching, flushing, wringing it out stuff. It all feels good and helps for sure.
Tuesday 2/9
SQ: 2x10@ bar, 95, 135, 155/ 3x10@ 185
Lying Ham: 3x12 up to 3x12 @ 110
BE: 3x5@135/ 5@ 155,175/ 3x8@ 195 (all very fast)
Wide BE: 2x10@155
pullaparts/ over&backs: 100 each
Thursday:
DL: 3x5@135/ 2x5@ 185, 225/ 5@245/ 3x3+3@ 265 (3 reps, rest 10, 3 reps).
RDL: 3x4@ 225
SQ: 2x5@ bar, 95/ 5x5@135
Dips mixed in: 11 sets of 8. Yes, 11.
Smashed into the wall today. Foam rolled/ lie on floor for about 30 mins afterwards.
So, 2 weeks down, 6 weeks to go, of more 8,10,12 rep stuff. Then 8-12 weeks of more 4-6 rep work. Then ride the wave right into my meet in late July.
Simple enough.
Trained last Friday, as usual; don’t have the details here to post. I’m sure it was wicked awesome.
This past week was “overload” training. Overload, overdose…whichever. Training more volume, intensity every session.
Something like this…
Tues 2/16
Bike, rolled, jumps: 15 mins
SQ: Sets of 10 today. Bar up to 185=10 sets. Finished with 4x10@ 205.
Leg Press: 10@ 390,480,570/ 4x10@660. Drop set at 30 reps to finish.
Close grip BE: 10@ 135,135,155,175/ 3x10@195. Never done close grip; happy with the weight on these.
Wide BE: 3x10@195. Barely got these by the 8,9,10 reps.
DB High Inc: 4x12@ 50’s
Did hams, don’t have notes.
Misc. facepulls/ pullaparts; many sets of 10 each.
Weds.; extra day
Bike, rolled, stretch and stuff: 20mins.
High rep/ super sets ect. Shoulders and back mostly.
DB laterals, ohp, curls, bent rear delt. Did some RDL, back raise, hip ext…Lifting for 70 mins.
More rolling/stuff after for 20mins.
Thursday 2/18.
Bike, rolled and stuff: 15 min.
DL: Sets of 8, mostly. 3@135, 2@185/ 2x5@225/ 4x 4+4@ 255. 4 reps, rest 10 sec, 4 reps. Couldn’t get 8 straight reps on these (form). This worked/felt great.
4" block pulls: 3x3@ 275/ 3x5@225.
Dips: 6x10 mixed into early DL sets.
Pullovers: 15@ 30,40,50,50.
Dips: 4x10 with pullovers.
Smith Calf raise+ squats: 3x 10 each@ 225
Back raise: 3x10 (+25 plate)
Misc. Face/pullaparts: over 100 each.
Got a second wind today; thanks Billy Joel.
Friday. 2/19.
Quick/short warm ups.
SQ: 6 reps today. Bar to 205 in 10sets then: 4x6@225. Good working weight.
Leg Pess: 8@ 480,570/ 3x8@ 660. Slow lower, pause, explode up.
Seated Ham: 8@ 90,105,120/ 3x8@ 135. Hard flex on these.
Hammer Incline: 3x5@ 135 (quick)/ 5@ 185,205,225,245/ 3x5@265/ 2x8@225
DB rows: 5’s @ 70,70/ 3x5@ 80. Very short rests here.
Rolled/ stretched it out for 20 mins.
Been using Flameout/ Curcumin every day/night. 2 doses each of Plazma and SWF every training session. Eating more in general; Lots-O-Carbs/ healthy fats. Not gonna say I’m counting really, just more food volume everyday this week. All this, warm ups/ rolling, and sleeping 10-12 hours a night, has me feeling great as I type this Sat. morning.
Next week should be a ‘de-load’ week. I’m gonna try hard to stick to that plan. I have the next 3 days off of training.
Onward and Upward.
Note to self; Your ‘overload’ plan worked.
First ‘de-load’ day was Tuesday, after 3 days off as usual. Felt drained, tired, kinda sore all over…May have gone TO FAR overboard with the training last week. Traps/neck have been very sore/stiff, hips and low back pretty tight as well. Last Thursdays 100 dips may be a factor, along with that days mega-DL pulling. Not to keen on DL’s for 8 reps even; 5 will be my max going forward.
Sorry plan.
Tuesday De-Load: I did 3-4 sets of 10, of the following.
Squats, leg press, ham curls, wide and close BE, pulldowns, laterals, about 50 each facepulls/pullaparts, back raise…that’s it I think. Rolled and stuff for 20mins after.
Thurs and Friday are light as well. By next week, I’ll be ready to crank it back up.
Update: Over did my ‘over-load’; low back is better, neck/traps still keeping me up at night. Trained two easy days this past week. Bored and frustrated.
Well, I learned that lesson. I know why I tried it, and even though I planned it poorly, I’m not willing to give it another shot. I prefer a smaller swing from high to low weeks ( % and vol.), it works for me, so that’s it.
Onward and Upward.
Eating right, getting plenty of sleep and a good workout plan…I could learn a lot from you for sure. Nicely done.