thursday 2/12/09
squat
5/135
5/225
4/315
4/385
4/415
3/4/455
4/425
4/415
ohp
5/95
5/115
3/135
3/165
2/185
deadlift
5/225
5/315
2/10/405
abs
sunday 2/15/09
close stance squat
5/135
5/225
3/315
5/3/385
close grip bench
5/135
5/205
5/4/215
deadlift
5/225
5/315
3/405
2/475
2/495
3/2/545
dips
2/6
1/8
hammer curls
3/5/60’s
abs
Nator, the amount of heavy squatting and deadlifting you do is really amazing to me. Could you give me a general idea of your training principles/philosophy?
Mrodock , I will give it a try as best I can . In terms of philosophy I would say mine goes that in order to get good at the lifts you compete in you need to do them on a regular basis , almost as if to treat it as kind of a skills practice . This leads me to squat/ bench/dead on a regular basis (up to 3x per week).
Now the thing to keep in mind is that only one of these workout every week is geared towards the main lift i.e if it is "Squat day " Squat is the lift I will be going heavy on , while bench and deadlift will be reduced in percentage load , and most times be preformed in a assistance manner. For example deadlift off a board , rack pull ,close grip bench, overhead press etc, and never much higher than 70-75% range .
I have come to these ideas after playing with sheiko, wave method, liner periodization and even some westside. Overall I would have to say that my principles are not set but at this point but constantly evolving. I have a working idea of what has regularly brought me steady results over the past couple of years . I hope that answers your question but if not fell free to PM me if you have any other specific questions and I will do my best to help out .
Tuesday 2/17/09
pause squat
2/5/135
5/225
3/315
5/3/375
Bench
5/135
5/185
3/225
3/245
3/260
2/260
3/260
3/245
3/235
rows
5/135
5/225
5/265
3/3/315
shrugs
5/315
5/405
3/500
2/3/550
thursday 2/19/09
squat
5/135
5/225
5/315
3/375
3/415
3/445
At this point my hip was really bothering me so instead of the 3/3/480 i had planed I dropped to 2/2480
2/2/480
3/425
ohp
5/95
5/115
3/135
4/3/165
deadlift
5/135
5/225
3/315
3/3/425
dips
3/5
hammer curls
3/5/50
sunday 2/22/09
pause squat
5/135
5/225
3/315
3/3/365
bench
8/135
5/185
3/225
3/3/235 paused
ohp
5/135
4/3/145
deadlift
5/135
5/225
3/315
2/405
2/500
suit on
2/525
3/2/570
suit off
2/525
2/500
dips
3/10
hammer curls
3/5/60’s
abs
peaking part of my training cycle started this past sunday so am loking forward to slaping on some gar and chasing down some big pr’s !! Lets just hope my body stays together for the next 4 weeks .
Tuesday 2/24/09 4 weeks out
squat
5/135
5/225
3/315
3/3/415
bench
5/135
5/185
3/225
2/245
shirt on
2/275
3/2/305
shirt off
2/2/260
bent row
5/245
3/3/325
shrugs
5/405
3/500
3/580
3/3/640 ripped my left hand open real nice like on the third set, so this will be fun o deal with or the next couple weeks .
ohp
3/135
4/3/145
Abs
thursday 2/26/09
squat
5/135
5/225
3/315
2/415
1/455
suit on straps down
2/515
add light wrap
2/555
straps up
2/585
2/2/605
bench
5/135
5/185
3/3/225
deadlift
2/3/315
3/405
2/3/425
ohp
3/135
2/3/145
dips
3/5
hammer curls
2/5/60’s
abs
sunday 3/1/09
squat
5/135
5/225
3/315
3/3/365
bench
5/135
5/185
3/225
3/3/235
deadlift
5/225
5/315
2/405
1/495
1/525
suit on
1/555
3/1/605
suit off
1/545
dips
1/10
curl
1/10/45’s
abs
sunday 3/1/09
squat
5/135
5/225
3/315
3/3/365
bench
5/135
5/185
3/225
3/3/235
deadlift
5/225
5/315
2/405
1/495
1/525
suit on
1/555
3/1/605
suit off
1/545
dips
1/10
curl
1/10/45’s
abs
tuesday 3/3/09
squat
5/135
5/225
3/315
3/3/415
bench
5/135
5/185
3/225
1/275
shirt on
2/315
2/325
shrugs
5/405
5/500
thursday 3/5/09
squat
5/135
5/225
3/315
2/405
1/455
suit on
2/525
2/585
add med wrap
3/2/625
bench
5/135
5/185
3/235
1/275
shirt on
3/2/325
deadlift
5/135
5/225
3/3/425
2 weeks out from nationals !
sunday 3/9/09
squat
5/135
5/225
3/315
3/3/420
bench
5/135
5/185
3/3/235(paused)
deadlift
5/225
3/315
2/415
1/485
1/525
suit on
1/555
1/595
2/1/640
abs
[quote]NATOR wrote:
2 weeks out from nationals !
[/quote]
Hoping things go your way, looks like everything is in order.
tuesday 3/10/09
squat
5/135
5/225
3/315
3/3/365
bench
5/135
5/205
3/235
1/275
shirt on
1/295
1/315
1/335
1/340
abs
thursday 3/12/09
squat
5/135
5/225
3/315
1/405
1/455
suit on
1/500
1/555
wrap
1/585
1/630
1/660
bench
5/135
5/185
3/3/235
deadlift
2/3/315
3/3/405
sunday 3/15/09
squat
2/5/135
5/225
3/315
3/3/390
bench
5/135
5/185
3/205
3/3/235
deadlift
5/225
3/315
1/405
1/500
1/530
suit on
1/575
1/606 switched to bar loaded with kilo’s
1/656 PR !!
abs
[quote]NATOR wrote:
1/656 PR !!
[/quote]
Awesome, congratulations!
tuesday 3/17/09
bench
8/135
5/185
3/225
1/265
shirt on
1/305
1/325
2/1/345
deadlift
3/225
3/315
3/3/385
abs
Looks like the bench is on track too