12 weeks out
ME squat
135x5
185x5
225x3…belted
265x2…wrapped
305x2
345x2…2 RM PR . thats a double at 96% . (and dare I say it , I might have been good for 1 more )
385 x walk out…thats the most I’ve ever had on my back . felt heavy , but not too heavy . felt fuckin’ sweet . un-racked , got into squat position , held there for about 10 seconds , and re-racked .
deads
155x5
205x3
245x2
285x1
325x1…that felt heavy !
back is toast
pre-workout…2 tribs ( #3 and 4 for the day) , 1 bagel , protien shake , 45 minute nap and a 5-hour hitter…WOW !
ME bench
115x5
155x3
185x2
215x2
5 meet legal singles at 205
13 weeks out
7/15
DE squat
light band / bench
135x2…2 sets
155x2…4 sets
175x2…2 sets
getting better at sitting back / focusing on hamstrings . a box any lower is pointless as of now . gonna stick with this height …
good mornings
115x5
145x5
175x5
205x5…too much knee bending .
205x5
pull thrus
4x8
standing ab pulldowns
4x8
foam rolled during pull thrus
Again a pr in the squat. Nice work.
thanks guys . yeah , the squat is feeling stronger each week . great stuff .
so life got in the way and I gotta skip on the DE bench tomorrow . next week is a deload , so maybe I’ll throw it in Monday .
12 weeks out
deload
ME squat
95x8
135x5
165x5
195x5
225x5
255x5
leg/ham curls
3x8
weighted dec. sit up
25x15
35x10
45x8
deload
bench
95x20
115x18
135x15
165 x 5…long pause
chest sup. rows
45 lbs
3x8
hi-pin press/nar grip
95x8
115x8
135x8
pull thrus
4x8
thinking I gotta split up the squats and deads , and keep it at 3 a week for a while . too much crap not gettin’ done .
monday…squat
wednesday…bench
thursday or friday…deads
If they are running you down, I think a set-up like that is perfect. Gives you enough rest in between the workouts.
[quote]scottgomez wrote:
If they are running you down, I think a set-up like that is perfect. Gives you enough rest in between the workouts.[/quote]
I love the 4/week conjugate template . but I do know that it isnt the best programming for me heading towards a meet . reason being is I need to be pulling AND squatting competition rep style prior to the meet…I think just because lack of experience breeds lack of confidence if I dont do it that way .
and yeah , I aint gettin’ much else done outside the gym , so I’ll hit 3/week thru September and go back to 4/week conjugate when the cold sets in .
squat 7/26
95x8
140x5
190x5…belt
230x3…wraps
280x3
320x3…88% triple
370 x walkout
that is a rep PR with that weight , but it’s not a 3RM so it doesnt go in the book as a PR . I decided against going for the 315 for 5 ; figured I’d be better served saving the steam for the end of the cycle when I’ll be in 1RM territory…chasing the Holy Grail 1RM PR .
#12 good mornings
135x5
155x5
175x5
weighted decline situps(plate under chin)
95x10
35x15
45x12…35x5…25x1 (dropsetted one after the other)
35x8…25 x a couple (dropsetted)
next week will be a single or double with 345 ; week after that will be a 1RM PR at 365 .
7/28
bench/all paused
95x8
135x5
165x6
185x3
205x3…(not paused enough)
205x1…big pause
205x1…ditto
narrow grip #8 pin press
135x5
155x5
175x5
185x5
190x5
thats about a 4 board with no arch
DB press
40x8
45x8
50x8
55x8
DB mil press
20x8
25x8
30x8
35x8
pull thrus
4x8
foam rolled . I did the pull thrus just to work out the last of the squat-tightness in preperatrion for deads either tomorrow or friday (probably tomorrow). those combined with foam rolling are the shit for ham/glute tightness .
upper back work will be done on deadlift day .
so anyway , a week and a half ago at my physical the Doc tells me I have another frikkin hernia . man , I tell ya…nothin’ like having the wind sucked out of your sails . so I hit the weights a couple times since then , but my heart definitely wasnt in it . add that to being totally spooked about lifting , I took a week off to try to sort this out . getting it fixed this year is out of the question unless something goes big-time wrong . and Im not about to quit lifting . so I gotta come up with a work-around . Im pretty sure that heavy triples , doubles , and singles are a bad idea…so the meet in October is off the radar . other than that , heres a couple other thoughts… Im thinking of hitting the squat/deadlift and thier variations for higher rep ranges…or maybe switching to 531 with training maxes set back more than recomended on the squat and deadlift…or push the envelope deadlifting but lay way back on the squats…or hell , maybe even switch to a bodybuilding type split .
wish I still had my Magic 8 Ball
heres what I did today…
rack pulls (just below the knee)
135x5
135x5
185x5
225x5
275x5
295x5
295x5…no where near my 5RM
shrugs
135x10
185x8…5 sets
chest supported rows
55x10
65x8…4 sets
bench
95x15
115x15
135x12
155x9
175x6
185x4
175x5…3 sets
narrow grip D.B. press (palms facing)
40 lbs
5x10
D.B. mil press (standing)
20 lbs
5x10
un-eventful
5/3/1 starts next week , with the bodybuilder assistance plan . taking out a couple things…dips 'cause they tear up my elbows…up-right rows ‘cause they tear up my collar-bone/trap area . militaries wreak havoc on the same collar/trap area . takin’ out leg extensions because they just plain suck…BUT I’m adding in good mornings on squat day . this is because Im not gonna go balls to the walls squatting , so I’ll make up for that with the good mornings …cycled 3x5/4x5/5x5 with the same weight , adding 10 pounds the following cycle . and I swapped out chins for shrugs/lat pulls (higher reps). could be a couple other minor changes from whats suggested in the book .
all other asst work will be cycled 3x8/4x8/5x8 , add weight next cycle .
training maxes…
mil press…125
deadlift…315
bench…200
squat…295 (when the squats hit less than 5 reps , probably gonna reset )
Sorry to hear about the bad luck, especially when everything was taking shape for the meet. I wish you the best in your recovery. It looks like you have a solid plan in place. When you get on the platform healthy and hit some PR’s it will be extremely satisfying given everything you’ve been through.