Here is my plan for the next couple months. Next meet is USAPL RAW Nationals in July.
Accumulation Block:
Every week:
500 tri extensions
500 face pulls
500 rev. hypers
500 hamstring curls
500 ab somethings
*all done outside normal training sessions.
20 weeks out- Nothing but light conditioning and BW stuff
19 Weeks Out:
- Dynamic SQ/DL- No bands or chains. With suit bottoms to a parallel box=15 sets of 2 with 55% for squats, 15 singles at 55% for Deads. Assistance work-Then some high rep bb work with RDLs, SLDLs, Dimel Deads, or some variant for at least 50 total reps. Reverse Hypers with at least 400lbs for at least 30 reps. HEAVY ab work (suitcas deads, fs holds, uneven farmers walk, etc.). Heavy grip work.
-ME Sq/DL- Squat variation for a 5rm. Assistance work- Reverse Hypers with 400+ lbs for at least 30 reps. Direct hamstring work for 50 total reps. Shrugs for a shit load of reps. Moderate ab work. Either sprints or sled pushes.
-DE Bench- No bands or chains. 10 sets of 3 with 50%. Assistance work- Some high rep press variation (DB or BB). Heavy BB Rows (6 to 10 rm). Light shoulder work. Light ab work
-ME Bench- Bench variation for a 5rm. Assistance work- BB or DB Extensions for at least 50 reps. Direct tricep work x 50 reps, light lat work x 50 reps, curls, upper back work (usually done in some kind of circuit or strict set/rest timing… tryin’ ta get swole, brah). Light ab work
Extra Workouts: Nothing too crazy yet.
18 weeks out: All assistance work will stay the same for the remainder of the block
-DE Sq/DL- 60%. Same sets and reps
-ME Sq/DL- Deadlift variation for 3 to 5rm
-DE Bench- 55%. Same sets and reps
-ME Bench- Different bench variation.
Extra Workouts: same
17 weeks out:
-DE Sq/DL- 65%- 8-10 sets, 3-5 sets until speed slows.
-ME Sq/DL- Squat variation or GM variation for 5rm
-DE Bench- 60%. 8 sets
ME Bench- Different Bench variation.
Extra Workouts: same
Weeks 14-16: Repeat same block. Since the weight classes go 231, 265, and 265+, my diet will kick in on week 15. I am still trying to figure out if I want to go 231 or 265. It just depends on how miserable I want to be. I am thinking 265 because that would be easy weight to lose and my strength won’t suffer. I’ve gotten down as low as 229 before but I didn’t like having visable veins in my abs and just being that skinny in general is a nightmare. Anyway, extra workouts for weeks 15 and 14:
3 days of 30 minutes light sled dragging (a little over a mile)
2 days HIIT. Either on a spin bike, rower, track, with a barbell: 15 minutes of 15s on/45s off.
After all this, I may either go into a deload week with 50% on everything or just go into a 2 week Strength Speed Block. It depends on how beat to shit I feel.
Recovery work:
Everyday- Foam roll/ lax ball problem areas upon waking, static stretch at night.
Contrast showers, ice baths, SOAK bath crystals, Voodoo bands, and mobility extra workouts.
I am eager to try some of that new Ben Gay shit you keep in the freezer… that sounds like the greatest invention ever.
I will put my diet up and plans for my intensification block as it gets a little closer.