[i]Reverse light band bench presses (x4, 3%, RPE 8-9)[/i]
345x4@7.5
365x4@8
380x4@8.5
365x2x4@8,8.5
[i]2-board presses (x4, 3%, RPE 8-9)[/i]
305x4@7.5
325x4@8
340x4@8.5
330x4@8.5
[i]Lying KB extensions (x10, RPE 8-9)[/i]
16kgx4x10
[i]Green band face pulls [/i]
4x12
[i]Lying L-raises[/i]
3x12
Notes: Some changes to my training. I won’t be competing in a meet until May so I’m going to make this a transition block and do some things that I normally wouldn’t. Also, I will be moving over to training 3 times a week for the time being and alternate between 2 lower sessions in week 1 and 2 upper sessions in week 2.
I haven’t tried reverse band presses since the summertime and then I used the green bands. The weight I used tonight wasn’t much behind that so I’ve clearly gotten stronger in the past several months I’ve used RTS. Board presses felt stronger this time around. I will be including my accessory exercises as well for those that might be interested.
Notes: Easy session overall, but my laziness from the past few weeks has caught up with me. Five-rep sets shouldn’t generate the level of fatigue that I felt. Ugh. Block pulls felt good and this exercise probably helped my full ROM pull more than anything else in the past, so I figured it was time to put them back into the fray for a short stint. First time using bands with the safety squat bar and I could really feel it hitting my mid-back hard, even with just 235. I must be suffering from glute amnesia because the KB swings generated a burn in my glutes that I haven’t felt in a LOOOONG time. I really hate the ab wheel.
It’s kinda sorta my own spin on block periodization. With the transition block I’m just trying to take it relatively easy on myself and do some things that I haven’t done for awhile.
Notes: Just another relatively easy session, although maintaining tightness on those long bench pauses was a beotch. Sets felt like they were taking forever. Close-grip presses were light and the bar moved with a lot of speed. I’m going to incorporate more shrugs into my training cycle because they really help build up my shoulder stability and besides, a big yoke just looks cool.
I had been developing that burnt-out feeling recently so I decided to take a hiatus from training, and now that lay-off is over and I’m back for business. Also, I’m handling my own planning for training these days and I’ve decided to change things up a little and work in more of a traditional block periodization scheme. I will incorporate RPEs as before, but the plan will resemble what you see in Phil Wylie’s log.
With all that said, here’s what I did during my first day back (only listing work sets).
2/2/10
Accumulation block (intro week)
Day 1
Bench press (paused first rep)
215x6x5
Close-grip floor press
195x4x6
DB lateral raises
3x12
DB curls w/ fat gripzzzzz
3x12
Notes: I am really unconditioned right now, but I think after a couple of weeks things will return to normal. The weight was light on bench, though doing that many reps was somewhat of a challenge. I purchased a pair of the fat gripz attachments and I have to say they are awesome for arm work. I wasn’t using very much weight on the curls (maybe 30#), but my forearms felt roasted by the time all was said and done. Easy session, but glad that it will put me back on the straight and narrow.
Notes: Quick one tonight. Supposed to be a winter storm tomorrow, so every jack off was out buying up all the bread and milk. Every road was a parking lot and it took me over 2 hours to get home. I’m not using a belt during the accumulation block (mind you the weights are light so take it for what it’s worth). It’s funny how challenging it is to do 30 total reps with a weight as light as 235. Hell, my legs were starting to get a little sore by the last set. Deadlifts were easy as we;l. Ab wheel kicked my ass and I’m sure my abs will be sore as hell the entire weekend.
Well, that burnt-out feeling never really went away and so I decided to extend my time away from training. I’m going to work back into it slowly with a short 2- or 3-week cycle I got out of Pavel’s Power to the People Professional. I am going to be conservative with the weights I’m using just to make sure I get the most out of it and don’t kill myself.
Squat
265x3x8
285x5
305x2x2
325x1
Bench press
215x3x8
235x5
255x2x2 (paused)
275x1 (paused)
Notes: Squats were a little sloppy at first, but cleaned up the form once I got to the 4th set. Weight moved better as the sets went along as well. Bench press felt like I never took any time off at all. Back was a little tight with arching, but weights felt good.
A lot of damn good information in that book. Which squat routine, what page?[/quote]
I’m mulling over the Funtikov and Ryabinnikov routines, can’t remember pages off the top of my head. If I went the Funtikov route, I would probably scrap the partial squat and replace them with reverse band squats because I don’t like partials on the squat. The Grachev routine just looks plain f’ing ridonkulous; one week it has you doing 15 sets of 8 w/ ~ 70%. I think that would pretty much cause my legs to fall off, even if it were only 50% of my max.
Notes: My legs were still sore last night and it didn’t really work itself out as the session went along. In fact, it seemed like the soreness just moved from mid-thigh down closer to the knee. All the sets with 285 felt light, but my form is still a little erratic at times. Once again the bench felt better than the squat. I hope I’m not turning into a BOF. I’ve settled on the Funtikov squat cycle because I think it will allow me the opportunity to rebuild my strength more gradually rather than shocking my system and possibly inviting burnout or even an injury. I’m going to spec out my training plans this weekend and if I have the chance I will post my ideas.
A lot of damn good information in that book. Which squat routine, what page?[/quote]
I’m mulling over the Funtikov and Ryabinnikov routines, can’t remember pages off the top of my head. If I went the Funtikov route, I would probably scrap the partial squat and replace them with reverse band squats because I don’t like partials on the squat. The Grachev routine just looks plain f’ing ridonkulous; one week it has you doing 15 sets of 8 w/ ~ 70%. I think that would pretty much cause my legs to fall off, even if it were only 50% of my max. [/quote]
Yeah Gramov’s workout 16, 15 sets of 8 @ 70% on squat, that is insanity. Then he does deficit deadlifts afterwards, why not!
I will be interested to see how the Funkitov cycle goes for you.
[quote]mrodock wrote:
Yeah Gramov’s workout 16, 15 sets of 8 @ 70% on squat, that is insanity. Then he does deficit deadlifts afterwards, why not!
I will be interested to see how the Funkitov cycle goes for you.
[/quote]
In the description, Pavel mentions that it is OK if you can only get through 8 sets. That isn’t much of a consolation if you ask me. I’ll gladly settle for Funtikov’s slow and steady gains over something that could possibly cut about 15 years off my life.
As an aside, I must say that the training from this week has helped me from a psychological perspective. It has been tough ignoring the fact that the 500# squat I registered only a few months ago would cause me to crumple up like an empty coke can, but I’m looking at this as starting anew and trying to remain consistent. Writing down my plans this weekend will only help focus my thoughts even more and go a long way toward keeping me on track. I used to be able to wing it with respect to how I trained and get pretty good results, but now I have to avoid contracting training ADD and be a little more analytical or I will just spin my wheels and fizzle out of the sport.
[quote]mrodock wrote:
Yeah Gramov’s workout 16, 15 sets of 8 @ 70% on squat, that is insanity. Then he does deficit deadlifts afterwards, why not!
I will be interested to see how the Funkitov cycle goes for you.
[/quote]
In the description, Pavel mentions that it is OK if you can only get through 8 sets. That isn’t much of a consolation if you ask me. I’ll gladly settle for Funtikov’s slow and steady gains over something that could possibly cut about 15 years off my life.
As an aside, I must say that the training from this week has helped me from a psychological perspective. It has been tough ignoring the fact that the 500# squat I registered only a few months ago would cause me to crumple up like an empty coke can, but I’m looking at this as starting anew and trying to remain consistent. Writing down my plans this weekend will only help focus my thoughts even more and go a long way toward keeping me on track. I used to be able to wing it with respect to how I trained and get pretty good results, but now I have to avoid contracting training ADD and be a little more analytical or I will just spin my wheels and fizzle out of the sport.[/quote]
I honestly think 8x8x70% would completely ruin a week. I’m not very good at repping out and that would be nearly impossible in itself.
You’ll get it back and then some man. Set up the targets and knock them the hell down.
Notes: I settled on the 9-wk 3 lift version of the old Russian routine. Also, I lopped off about 10-15% from my old training maxes just to make sure I can finish the 9 weeks without killing myself at the very beginning. On the squat I’m going to go without a belt on the 6x2 days and based on today I think it’ll be a good plan. Bench was easy, though started to fatigue a bit in the chest by the end. Deadlifts will be on Thursdays and light bench/heavy squat will be on Saturdays. Should be fun for the next couple of months.
Notes: Nothing much to say about this one; first time deadlifting in a while so it felt a little strange, but at least the weights still felt light. I’ve thought about adding a little weight to the bar each week, but at this point I think I’ll just stay with what the program says.