4 Way Hip Circuit
A1. Hip Ext. mini band x2x10
A2. Hip Flexion mini band x2x10
A3. Hip Adduction mini band x2x10
A4. Hip Abduction mini band x2x10
I started my 12 week training cycle for the USAPL Holiday Classic. I am using Al Caslowâ??s training method for this training cycle. As always I limit the use of a belt and did not use one tonight. I will note in my training log entry when I use a belt. This was my first night back squatting since USAPL Raw Nationals.
Week 1 of 12 ? Deadlift
Posted on September 22, 2011
Myofascial Release (foam roller and lacrosse ball)
Stretching
Corrective Exercises for Thoracic Spine and Shoulders
Single Leg Glute Bridge ? 1×10
KB Swing ? 53×20
Deficit Deadlift (3 inch deficit)
135×5
225×3
315×3
405×3
460x4x4 <? add belt
Good to see you posting regularly again, Phil. I noticed you said you were following something along the lines of Al Caslow’s training. Did he write it up for you or did you just pick up on it yourself? Just curious.
[quote]novaeer wrote:
Good to see you posting regularly again, Phil. I noticed you said you were following something along the lines of Al Caslow’s training. Did he write it up for you or did you just pick up on it yourself? Just curious.[/quote]
Thanks, bro!
This program is a good compromise for me. I was doing a modified lower volume Sheiko template, I still got tire of squatting twice a week. The dedicated lockout day is going to help my bench since I miss at lockout. I am working my deadlift harder and that should pay off. The percentages are working well and especially the secondary exercise. It’s a reasonable weight and I am still getting good work.
Below are the first three articles and I will post up the fourth/deadlift article when it is available.
This program is a good compromise for me. I was doing a modified lower volume Sheiko template, I still got tire of squatting twice a week. The dedicated lockout day is going to help my bench since I miss at lockout. I am working my deadlift harder and that should pay off. The percentages are working well and especially the secondary exercise. It’s a reasonable weight and I am still getting good work.
Below are the first three articles and I will post up the fourth/deadlift article when it is available.
The stuff by Caslow looks really interesting, I may just give it a shot eventually. By compromise, do you mean you are doing a mix between Sheiko and Caslow’s stuff? Or that Caslow is a good compromise?
[quote]AquaCruzer wrote:
The stuff by Caslow looks really interesting, I may just give it a shot eventually. By compromise, do you mean you are doing a mix between Sheiko and Caslow’s stuff? Or that Caslow is a good compromise?[/quote]
I’m doing his Caslow’s program as is. It’s a good combination of frequency, intensity, and volume. The percentages on the secondary lift are just right without being too much or too easy.
