Accumulation block - week 1/4
Work capacity
quad squat - bw x10x2
conv. GM - 108x6x2
pushups - bx x10x2
chins - fierce x5x2
band PA - fierce x15x2
ME upper
z-press (pin 19)
108x3x3
128x3
138x3
148x3
158x3
168x3
178x3 PR 1 rep
183x1
Assistance
Chins - reg.x5, CGx6x2
DB press - 50x12x2, 50x7
triangle pushup - bw x10x2
Accumulation block - week 1/4
Work capacity
quad squat - bw x10x2
conv. GM - 108x6x2
pushups - bx x10x2
chins - fierce x5x2
band PA - fierce x15x3
DE lower
25x2x50% - 14" squat - 135x3x3, 185x2x20 (9:30)
Was planning on doing 25 sets, only did 20 because I felt like I was too slow, and I was just sick of doing them. I could have made time though. Work capacity is still up there. Conditioning is okay too. Mental needs work, and my speed could have been attributed to just not doing squats in a week. That or my squat has gone down, which I wouldn’t be shocked at, I don’t squat much, which I will be fixing soon.
7x1x? - sumo axle dead - 178x1x7
Had no plans on this. Decided to just pull something heavy for a bit.
Accumulation block - week 1/4
Work capacity
quad squat - bw x10x2
conv. GM - 115x6x2
pushups - bx x10x2
chins - BW x3x2
band PA - shitty red fitness band doubled over x20x3
BB C&J
135x3x3
155x3
165x3
185x3
195x3
215x2 (bad form)
215x3
225x3
235x1 (bad form, dropped it)
235x2 PR (burnt out, could have had 3 if I wasn’t)
bench press
135x5x3
225x3x2
245x4 (left 1 comfortable rep in the tank, probably had 6-7 to failure)
255x3
265x1
275x1 (couldn’t have gone heavier. probably because of the previous clean and jerk session)
Assistance
chins - neutral x3 , closegrip x7, 5
DB row - 80x15, 10 , 70x10
face pull - 1-hand - ~25x15x3
Long fucking workout because I had to wait for the bench. But I felt great during, starving after, and sore as fuck today. Fun stuff.
Accumulation block - week 2/4
Work capacity
quad squat - bw x10x2
conv. GM - 115x6x2
pushups - bx x10x2
chins - fierce x5x2
band PA - fierce x15x3
ME lower
135x3x3
155x3
165x3
175x3
195x3
205x3
215x3
225x3 PR
235x3 PR
245x0
Assistance
bw ham curl - bwx 10, 9, 8
1-arm-farmers-walk - 104x100ft w/ turn (both sides)
leg raise - bw x3x3
Accumulation block - week 2/4
Work capacity
quad squat - bw x10x3
conv. GM - 115x6x2
pushups - bx x10x2
chins - fierce x3x2
band PA - fierce x15x3
ME upper
Wide barbell press (pinky on rings)
95x3x3
105x3
115x3
125x3
135x3
145x3
155x3
165x2
Assistance
Chins - reg x5, CG x6, 5
DB press - 40x12x5
triangle pushup - bwx 10, 6
I think my pre-training work capacity stuff is done too often as of right now, so I’m going to stop increasing it.
Accumulation block - week 2/4
Work capacity
quad squat - bw x10x3
conv. GM - 115x6x2
pushups - bx x10x2
chins - fierce x3x2
band PA - fierce x15x3
Run - 0.26 miles - 3:10
Going to workout up to a 3 mile run in 21 minutes. Right now I suck but I should change that.
Accumulation block - week 2/4
Work capacity
quad squat - bw x10x2
conv. GM - 115x6x2
pushups - bx x10x2
chins - fierce x5x2
band PA - fierce x15x3
DE lower
25x2x50% - bench squat - 135x2x2 , 185x2x25 (14:55)
7x1x50% - conv. dead - 225x1 , 305x1, 225x1x7
My lower back was pumped up like a motherfucker but my legs were fucking fine and I felt like, if anything, I could move down in weight and go faster. But my cardio could handle it just fine and my legs were barely pumped at the end of the workout. Could have finished in 14:00 if I didn’t treat this workout like a lazy fuck.
Deadlifts felt awkward, probably because I went conv. and haven’t done that in awhile. Think I might try for a max in all my lifts in 6 weeks at the end of my acc. and int. blocks. 305 felt heavy, and I think this is largely due to my lower back being my new weak point. Going to try some roundback zercher stuff to try and strengthen that next.
Accumulation block - week 2/4
Work capacity
quad squat - bw x10x2
conv. GM - 115x6x2
pushups - bx x10x2
chins - fierce x5x2
band PA - fierce x15x3
log press
continental axle c&j
108x3x3
138x3
138x3
148x3
158x3
168x3
178x3
188x3
198x3
218x3 PR
Was really hard at the end because my lockout started to suck, but otherwise it all felt awesome. Can’t wait to try it again in a few weeks.
Assistance
band PA - fierce x25, 22
pullups - BW x1x10 , fierce x3
Acc. block - week 3/4
ME lower
box jumps 34" x3x6
zercher axle dead
108x3
128x3
148x3
158x3
178x3
188x3
208x3
228x3
218x3
Is it weird my continental axle c&j is the same as my zercher dead? Probably. My lower back sucks.
Assistance
1-leg-dead - 30x10x3
seated roundback GM - 25x15x3
leg raise - BW x3x3
L-sit chins - various singles (probably about 7)
I feel like I’m making good progress. Feels awesome.
Acc. block - week 3/4
ME upper
explosive pushups - bench x3x6
strict log
110x3x3
130x3
140x3
150x3
160x3
170x3
180x3 PR
190x2 PR
Assistance
Chins - reg. x4 , CG x4x2 (didn’t do that many, calluses were fucking me up)
triangle pushups - bw x10x2
DB press - 40x12x3
bb row - 115x12x5
Acc. block - week 3/4
extra workout
run - 0.3mi - 3:12
Acc. block - week 3/4
DE lower
box jumps - 36" x3x3
12x2x? - 14" squat - 135x2x12
rack pull (pin at bottom) - 135x1x5
pin clean " " - 135x2x3
Went easy. Skipping log press day because I have a competition on Saturday.
Competition went as good as I could have hoped what with my training schedule. I can see that I’ve gotten stronger and more explosive as well. I’ve got another comp in July and will be training for that contest for the next 2 months. Going to plan backwards from the comp with 4 weeks int., 4 weeks acc., and then see where I end up. Going back into training tomorrow.