About this time last year I kept a log on here for about 8 months leading up to my nationals meet . so not wanting to break with my tradition and in order to help me track my training , I figured I would do it again .
Current stats Usapl/ ipf conditoins,single ply ,drug free etc. etc.
Class 275
squat -678
bench-350
Deadlift - 645
update as of april 2009
class 275
squat-689
bench-358
deadlift-655
total-1703
My Current goals are to squat in the low 700’s bench 400 and deadlift 675+.
[quote]NATOR wrote:
About this time last year I kept a log on here for about 8 months leading up to my nationals meet . so not wanting to break with my tradition and in order to help me track my training , I figured I would do it again .
Current stats Usapl/ ipf conditoins,single ply ,drug free etc. etc.
Class 275
squat -678
bench-350
Deadlift - 645
My Current goals are to squat in the low 700’s bench 400 and deadlift 675+.
[/quote]
That’s a decent squat and dead for USAPL. What kind of approach to training do you use?
I have used a little bit of every thing at this point . But currently I am on a volume style approach similar to a sheiko . Lots of main lifts with little assistance work . My assistance comes through my variations in the core lifts preformed throughout the week .
Thursday 10-2-08
deadlift
5/135
5/225
3/315
2/405
2/455
2/500
suit on
3/2/535
suit off
2/500
2/455
[quote]NATOR wrote:
I have used a little bit of every thing at this point . But currently I am on a volume style approach similar to a sheiko . Lots of main lifts with little assistance work . My assistance comes through my variations in the core lifts preformed throughout the week .
[/quote]
That seems to be pretty popular lately with a lot of the tested 1ply lifters these days. I live in Georgia and I have known soem guys that trained over at the Quest Gym. It sounded like those guys were using routines similar to Sheiko. I really liked this training style when I did it.
My raw strength and my overall conditioning become very good on it. However, I had a hard time translating the strength to a full gear maximal lifts- especially on bench and squat.
How do you incorprate shirt work into all the volume?
Well currently I am using a modified 3x3 template .So it is a volume block of 4 weeks followed by an intensification block of 4 weeks so basically you peak around 95-100+% every 8 weeks . In terms of shirt work That is a work in progress .
As you can see from my numbers listed my Bench is lagging far from where it needs to be . In the past I have most times just used a shirt for the last 6-8 weeks before a meet ,having one bench session per week in the shirt and the other workouts being raw.
But right now I am experimenting with ways to change that .I think that getting into my shirt more frequently will be the key to bringing up my bench .
deadlift
5/135
3/225
3/315
3/405
1/455
1/500
suit on
1/535
1/555
3/1/585
suit off
1/535
1/500
squat
3/3/365
bench
5/4/210
db curls
2/6/50’s
My back has been bothering my a little for the last few weeks and i think it might have something to do with the amount of volume it is getting . So over the next few weeks i will be looking to cut down on that . And addres some issues regarding my squat set up that might be leading to some of the problems as well.