Week 14: Accumulation 1, Day 2
- Deadlift, Beltless -
60% 3x5 420lbs
65% 3x5 455lbs
2a. Barbell Rows - 3x10 225lbs
2b. Lying Leg Curls - 3x10-15
- Ab Wheel - 3x10-12
- Prowler - 8 Trips of 40 yards, 60s of rest, 90lbs
I felt terribly out of shape today. Keep the rest periods at 2min for the deadlift sets and about 60-90s for the assistance work. The Prowler felt awful and I was dry heaving quite a bit. The combination of being de-conditioned from the lack of Prowler work prior to meet prep and not drinking enough fluids throughout the day did me in. I’m going to add Facepulls and Hammer Curls for another superset next week. The plan for the assistance work is to increase it every week alongside the main training lift until I hit 30 total work sets. From there, I’ll maintain 30 work sets as the intensity will begin increasing.
Week 14: Accumulation 1, Day 3
- Bench Press -
60% 3x5 255lbs + 40lbs of chains
65% 3x5 275lbs, Paused
2a. DB Presses, Paused -3x10
2b. Seated Cable Rows - 3x10-15
3a. Band Pushdowns - 3xSwole
3b. Single Arm Preacher Curls - 3x10-12
I experimented with some accommodating resistance today. I wanted I see if I could take advantage of the chain work and see if I could improve bar speed when I did my 65% work. It was a success. 275 felt like the bar and I was toying with the weights. I may implement some chain work in the future, as for now, I’m going to stay strictly to the plan.
I did a lot of mobility wod work prior to lifting and it made a huge difference. I highly recommend the “Supple Leopard” guy’s work. I’ve made more progress in the past few weeks on my soft tissue issues than I had in the past 3-4 years. Amazing.
Today’s training was a huge success.
Week 14: Accumulation 1, Day 4
- Squat, Beltless -
60% 3x5 375
65% 3x5 405lbs
2a. Belt Squat -3x10-15
2b. Valslide Leg Curls- 3x10
- HLR - 3x10
Tried the new Risto shoes for my squats, and they felt great. I wish I switched to these sooner. I’ll probably post videos next squat session to give you an idea of how my squats looks now versus before in the Chuck’s. Every weight felt super light and the bar was popping off my back.
did you pick up the supple leopard book?
[quote]budreiser wrote:
did you pick up the supple leopard book?[/quote]
A friend of mine sent me it in PDF form. It’s really disorganized, I think the videos are better. I think I’ll use the book as a reference more than anything else.
Thanks for the bench tip, bud. Felt like a completely different exercise when I did it yesterday. I see this is why you let someone else coach you.
[quote]HeavyTriple wrote:
Thanks for the bench tip, bud. Felt like a completely different exercise when I did it yesterday. I see this is why you let someone else coach you.[/quote]
Anytime man, I’m just glad to help out.
Week 13: Accumulation 1, Day 1
- Military Press -
70% 5x5 185lbs
- Lat Pulldowns - 5x10
- Facepulls - 3x10-20
- Lateral Raises - 3x10-20
5a. Preacher Curls - 2x20
5b. Band Pushdowns - 2xSwole
20 Total Worksets. Every weight felt super light, very excited already how 185 feels like nothing. I hope it’s a prelude of what’s to come for this meet prep.
Week 13: Accumulation 1, Day 2
- Deadlift, Beltless -
5x5 70% 495lbs
2a. Barbell Rows - 4x10 225lbs
2b. Lying Leg Curls 4x8-15
3a. SSB Back XT - 4x8-10
3b. Ab Wheel - 4x10-12
21 total work sets. The heat here in Boston was not conducive to training. I had to take longer rest periods than what I wanted because of it. Oh well, just have to suck it up. Deadlifts felt solid, very pleased with how they felt. I may ride this out and milk out this accumulation block longer than what I originally intended. I feel too good and feel like I’m getting stronger with this meet prep than I have prior.
Week 13: Accumulation 1, Day 3
- Bench Press, 1 Second Paused -
5x5 70% 295lbs
2a. DB Bench Press - 4x6-10
2b. Seated Cable Rows 4x8-15 90s of rest
- Facepulls - 4x10-20 20s of rest
- Cable Curls - 3x8-20 30s of rest
Week 13: Accumulation 1, Day 4
- Squat, Beltless -
5x5 @70% 43 5lbs
2a. Belt Squat -4x10
2b. Valslide Leg Curls- 4x8
3a. Walking Lunges - 4x8
3b. HLR - 3x10
Week 12: Accumulation 1, Day 1
- Military Press -
200lbs 5x4 @ 75%
- Pull Ups - 5x10
- Incline BB Press - 3x8 225lbs
4a. Preacher Curls - 4x8-15
4b. Band Pushdpwns - 4xSwole
- Facepulls - 4x20
Week 12: Accumulation 1, Day 2
- Deadlift, Beltless -
5x4 @75% 525lbs
2a. BB Rows - 5x12 235lbs
2b. Band Leg Curls - 5x20
3a. BB Back Extension - 5x8-10
3a. Ab Wheel - 5x10
Week 12: Accumulation 1, Day 3
- Bench Press, Paused -
5x4 @75% 315lbs
1x5 @75% 315lbs
- Floor Press - 5x8 275lbs
- Pendlay Rows - 5x8 225lbs
4a. DB Preacher Curls - 5x8-10
4b. Band Pushdowns - 5xSwole
Felt great today. Everything on the bench press today felt dialed in.
Week 12: Accumulation 1, Day 4
- Squat, Beltless -
5x4@75% 465lbs
2a. Single Leg Work - 5x10
2b. Leg Curls - 10-12
3a. Ab Pulldowns - 5x10-12
3a. Facepulls - 5x20
Week 12: Accumulation 1, Day 4
- Squat, Beltless -
5x4@75% 465lbs
2a. Single Leg Work - 5x10
2b. Leg Curls - 10-12
3a. Ab Pulldowns - 5x10-12
3a. Facepulls - 5x20
Week 11: Accumulation 1, Day 1
- Military Press -
4x4 @78% 210lbs
- Sternum Pull-Ups - 5xfailure
- Rear Delt Swings - 5x10-12
4a. Lateral Raises - 5x10-12
4b. Facepulls - 5x20-25
5a. BB Curls - 3xSwole
5b. Band Pushdowns - 3xSwole
Press felt great today. Bar speed was really fast, even during the last set 4.
Week 11: Accumulation 1, Day 2
- Deadlift, Beltless -
4x4 @78% 545lbs
2a. Barbell Rows - 6x10 225lbs
2b. Valslide Leg Curls - 6xAMRAP
3a. Kettlebell Swings - 6x10
3b. Ab Wheel - 6x8
- Band Leg Curls - 2x20
That awkward moment where you eat it on your driveway because of hamstring cramps. The volume on my hamstrings annihilated me.
Week 11: Accumulation 1, Day 3
- Bench Press -
4x4 @78% 330lbs
2a. Floor Press, 1 second pause - 3x10 225lbs
2b. Chest Supported Rows - 3x10
3a. DB Bench Press, 1 second stretch, feet on bench - 3x8-10
3b. Chest supported Rows 3x10
4a. Preacher Cable Curls - 3x10-20
4b. EZ Cable Pushdowns - 3x12-15
5a. Lateral Raises - 3x10-15
5b. Dizenzo Rows 3x12-15
- Facepulls - 2x50
This was the most swoletastic training session I’ve ever done. All the rest periods for the assistance work was anywhere from 30-60 seconds. It was ridiculous, and I’m still having a hard time moving my upper body.
I kept my bench sets with a one second pause for every rep for the first three sets. The last set of four was a little funky, but I still got the work in. I was very pleased with my performance today, but I’m looking forward to a deload next week, my body needs it.
Week 11: Accumulation 1, Day 4
- Squat, Beltless -
4x4 @78% 485lbs
- Belt Squat - 6x10
3a. Single Leg Work - 6x10
3b. Lying Leg Curls - 6x10
4a. Back XT - 4x10
4b. Ab Wheel - 4x8-10
Hardest training session I’ve had in recent memory. New squat form is starting to feel “normal”
Oh and in before my squats are considered high as fuck.
