Multi Year Training System

Training Training Logs
84

Sn High Pull
155@3x3

Cn High Pull
205@3x3

Back Squat
405@7x1

Bench
150x5
180x4
210x3
240@4x2

Dips
BW@5x5

Leg Raises
4x10

3 Likes
85

Sn EMOM
100@10x1

CJ EMOM
135@10x1

Front Squat
265@7x1

Death March
35@4x20

Face Pulls
130@3x15

Shoulder Work

2 Likes
86

Looking at meets, It seems there Championships are now, so that makes me in the off-season at the moment. The season goes from May till Feb, so once were past championships will be looking for a meet. Most likely will be aiming for September, and the reason for this will allow me to do a 2 month block of Bulgarian style training.

Want to test a theory I have, for later down the road.

2 Likes
87

I love a nice theory!

2 Likes
88

Sn
120@3x1

CJ
160@3x1

Back Squat
405@7x1

Pull Ups
-80@5x5

Reverse Hyper
20@4x10

2 Likes
89

Sn Above Knee
75x5
80x5
90x5

Cn Above Knee
95x5
105x5
115x5

Front Squat
270@7x1

Bench
150x5
180x4
210x3
240@5x3

Dips
BW@5x5

  • adding weight now then once itā€™s up around 45+ I will rotate between sets of 10 and sets of 5

Shoulder Work

Note:
Next four weeks will be a strength Block. All regular Sn and CJ variations will start out at 80% and any holds like above knee and below knee will start out at 70%.

In the last week will do a Bulgarian style day with 7 singles in each lift at +90%.

2 Likes
90

Sn
115@3x2

CJ
150@3x2

Back Squat
410@7x1

Face Pulls
140@4x15

Reverse Fly
10@4x10

Ab Pull Down
90@4x10

Battle Ropes

2 Likes
91

Sn BK
95@3x2

Cn BK
135@3x2

Front Squat
270@7x1

Bench
160x5
180x4
220x3
240@4x3

Pull ups
-80@5x5

Signed up for a PL meet in august so kind of switching gears while still having Olympic weightlifting days in the mix

2 Likes
92

So itā€™s going to look like the following

Monday PL
Tuesday PL
Wednesday WL
Thursday PL
Friday PL
Saturday WL

Deadlifts - Pause at Knee
260x3
315x3
370x2
390@4x2

Bench
160x5
190x4
225x3
250@5x2

Dips
+10@5x5

Leg Press
315@5x6

Leg extensions
170@5x6

Back Extensions
70@3x10

3 Likes
93

Are you regulating intensity over those 6 days with specific ā€˜easierā€™ days?

94

The WL will be a lot easier the PL days are a set program. Think WSBB with extra work outs

Sn Pull + Sn
95@3x2

Cn Pull + Cn
135@3x2

3 Likes
95

Squat
240x3
290x3
340@4x4

Bench
160x3
190x3
225x3
240@5x3

Pull Ups
-70@2x5
-80@3x5

Side bends
45@3x10

2 Likes
96

Deficit DL (DDL)
260x3
315x3
340@4x2

Incline Bench
185@3x5

2" Box DL
290x3
340x3
395x3
450@4x2

Dips
20@5x5

Reverse Hyper
20@3x15

3 Likes
97

Sn
100@3x2

Cn
140@3x2

Paused GHR
5x5 sec Paused

Battle Rope work

2 Likes
98

Loving the new post format with the vids.

The deficitā€™s looked smooth as hell

99

thanks some of the accessories wonā€™t be able to be filmed if to many people around.

Bench
160x5
190x4
225x3
250@4x2

Squat
240x5
290x4
340x3
365@4x3

Bench
175x3
205x3
235@4x3

Incline Fly
25@3x8

Back Extensions
75@3x10

2 Likes
100

No video today

Sn
65x5
95x2
135x5

Power Cn
155x5

Sled Face Pulls
45lb x 100

2 Likes
101

Camera Died :frowning: - left it in car as it got cold last night and killed the remaining battery

Box Squat
425x2
435x2

GHR
45lb @ 5x10 sec holds

Side Bends
45@4x10

Reverse Hypers
15x21/20/20

Leg Extensions
200@3x10

Seated Lat Row
90@4x12

2 Likes
102

Pin Press
275x2
295x2

Dips
30@5x5

Lat Pull Ups
-80@5x5

Side Raises
25@4x10

Hammer Curls
15@4x20

3 Likes
103

Sn
115@3x2

Sled Face Pulls
45@2x10
90@2x10
135@2x10
180@2x5

Reverse Hyper - me and the main crossfit guy had a fun challenge and maxed it out
45x7
70x7
90x5
140x5
135x5
160x5
185x5

3 Likes