SGHP Blitz
Very Heavy
135x2
155
175
195
215
235
255
275
285x1
295
305
315 mid pull
325
335 low pull
345
355
Missed 315 tonight but I did move up on my 2RM to 275 which was my 1RM not too long ago.
SGHP Blitz
Heavy Day
135x2
155x2
175x2
195x2
215x2
235x2
255x2
275x2
285x1
295x1
305x1
315 missed
5 singles with 295
My SGHP Blitz is over. I met, and exceeded, my goal of a 300 pound SGHP by getting 305 and then 315. I was able to do this despite not getting to do the program completely for 3 full weeks due to minor injuries and other commitments. The program is awesome. Heavy high pulls 6 days a week did take a small toll on my 42 year old body though. I will likely come back to it later and do it again in another 6 months or so.
Tonight I start on my new goal of a 300 pound bench press. Before I started the SGHP specialization I got up to 275 on bench. Having only benched twice in the past month I will probably have to make up some ground to get back where I was at.
My plan initially is to bench 3 times per week: One regular day following CTs layers program, one speed/technique day and one day where I do heavy negatives, bottom up lifts from pins and/or isolation holds. I plan to bench on Monday/Wednesday/Friday and work other stuff on Tuesday/Thursday/Saturday. If I need to drop some of my other lifting to aid in recovery for bench, so be it. I will really just be doing the other lifts as maintenance anyway.
This is what I have planned for the first week and I will see how it goes:
Monday: BP - per layers program (tweak: full ROM on ramp instead of pins, pins for clusters & HDL)
Tuesday: SGHP / Deadlift / Abs
Wednesday: BP speed/technique and OHP/Push Press
Thursday: Squat / Abs
Friday: BP negatives/bottom up/iso (or I may do decline BP on this day instead)
Saturday: Bis & Tris / Abs
Sunday: Off
This will be a work in progress, so I will be changing it around as I go. Can’t wait to get home today so I can get started.
Bench
Ramp w full ROM
135x3
155x3
175x3
195x3
215x1
225x1
235x1
245x1
255x1
Clusters from pins w 225
4-4-3
HDL-5/4/3/2/1 w 200
I did not get all of these. The bar moved maybe 1 inch on the 2 rep set. So, immediately strip down to 135 and did fast max reps for 15. I lost more than I thought from not benching much the past few weeks. Hope I catch up soon.
Power Snatch from blocks for warmup and practice
135 x 10 singles
SGHP
Ramp to 1RM of 315
5 Singles with 275 w 10 seconds between reps
A few sets on biceps
I can’t bench 3 plates yet but I can rip that shit off of some blocks and hit my chest with it. I am still jacked about that.
Bench - lightish day
I put 135 on the bar and concentrated on form. All reps were finished by exploding up as fast as possible while maintaining form. I also did some reps with a 3 second pause at the bottom and some with a 3 to 5 second iso hold at my sticking point. No idea how many total reps done but it was at least 50.
Top half OHP seated from pins
Ramp to 205
15 singles with 185 with 10-15 seconds between reps.
Hanging leg raises 3x10 going to have to ease back in to regular ab stuff.
Legs
Squat from pins
Ramp to 385
One cluster set of 7 reps w 335
Leg ext 3x15
RDL 3x10
Standing calf raises 3x15
Bench
Ramp w full ROM to 265
Cluster sets from pins w 235 - 6-5-5
Push Press 4x5 w 135 alternating sets front to rear
Yesterday
Incline BP
135x5
155x5
175x5
185 - 3 x 5
Dips x some
Them SGHPs though!
Great work!
[quote]MattyXL wrote:
Them SGHPs though!
Great work![/quote]
Thanks man. If I can get my bench up with my high pull I will be a happy guy.
Power snatch
Warm up and then 10 singles w 135. About 10 seconds between reps.
Power clean
135 x 3 sets of 5
155 x 3 sets of 3
Then a little biceps work.
This isn’t working for me. I am going to finish up this week and then scrap this plan and go back to layers lifting next week with 2 bench variation days. My non bench days suck.
Squat from pins
Ramp to 1RM of 385
Tried to do clusters with 345 and lower back felt funny so I terminated that crap.
I have been setting the pins so that I am below parallel. I have trouble getting set up properly under the bar. I am going to have to set the pins higher or change it up entirely. Now that I think about it I came to this same revelation a few months back and just forgot about it.
Since I tapped out on squat I super set some higher rep leg ext and RDL: 4 sets x 15 and my legs still feel like jello after.
Now let’s get jacked for some football. WAR DAMN EAGLE!!!
Bench from pins
Ramp to 1RM of 255
Clusters w 230: 5-4-3
Hard 5 w 190
10-15-14
SGHP
Ramp to 1 RM of 315
Just missed on 325
Clusters with 275
5 reps
5 reps
4 reps
HDL Hard 5 with 225
I think it’s awesome that I am able to do my cluster sets with a weight that was my 1 RM 6 weeks ago. The blitz program from CT did the trick.
10-16-14
Squat from pins (10)
Ramp to 1RM of 405
3 x 3 with 365
3 x 5 with 295
High Incline BP from pins
Ramp to 1 RM of 195
Cluster sets w 175: 6 reps, 6 reps, 5 reps
HDL Hard 5 w 145
After my meet prep and meet is over. I think I want to try this style of training for 8-12 weeks before going into my next prep, I hope to pick your brain about it.
[quote]MattyXL wrote:
After my meet prep and meet is over. I think I want to try this style of training for 8-12 weeks before going into my next prep, I hope to pick your brain about it.[/quote]
Sounds good. However, I hardly think you need to pick my brain based on the #s I see in your log.
Push Press
Ramp to 175
Clusters w 155: 6-5-5
Pendlay Rows 3x8 w 135
Ab circuit x 2
Skipped the HDL on PP since I did incline BP yesterday. Probably not the best idea to try to do Inclines and PP on back to back days.