Foam Rolling [full body]
5 minutes
Bench Press [Comp grip]
165x5
205x5
226x5
254x5
Bench Press [close grip]
165x20x2 sets
Band Pressdowns
Purple x20x2 sets
Hanging Leg Raise
BWx10x3 sets
Been sick the last 20 hours or so. Decided against skipping the session and went in and did the very minimum I could justify…a “get prescribed reps and leave” kind of day.
PVC Rolling [full body]
5 minutes
Deadlifts [Comp.]
165x5
276x5
384x5
430x5
496x5
Wide-Grip Neutral Pull-Ups
BW(205)+61=266x6x2 sets
BW+49=254x6x2 sets
Band Facepull
Purple (average band)x15x3 sets
Still sick…the Advil C&S helps get me into the gym but its doesn’t help with the lack of energy and head cold. Did the minimum again but its getting in that counts today. Oh well.
Missed OHP’s and accessory junk yesterday (Sunday). I walked to the gym, and but the time I got there was exhausted; cold has really caught up to me so I called it there. I’m leveled out on an ibuprofen/pseudo combo right now and will hopefully be up in running for squats on Tuesday.
Foam Rolling [full body]
5 minutes
Single-Arm DB Curl
45x12/s
45x10/s
40x10/s
…
Reverse Incline DB Hammer Curls
35x12/sx2 sets
35x10/s
Dips
BW(206)x25/10-5
…
Overhead Cable Pressdowns
100x12x2 sets
Incline Walking
5 minutes at 4 MPH/5% In.
5 minutes at 3.5 MPH/5% In.
Was able to get a quick BS session in today. Strength felt ‘decent’, endurance was terrible as my dips and incline walking showed. Sunday AM was by far my worst day, so I think I will have shook this in the next few days. I’m playing it by ear, but I may squat tomorrow morning.
Foam Rolling [full body]
5 minutes
Form Work
Squat [Comp.]
135x5x3 sets
Bench Press [Comp.]
135x5x3 sets
Deadlift [Comp.]
135x5x3 sets
Sternum Pull-Ups
BWx5x3 sets
Incline Walking
6 minutes at 4 MPH/5% In.
4 minutes at 3.5 MPH/5% In.
Its getting there but I still didn’t feel like I could give my best effort on squats today, I’ll try to make Thursday a Squat/Bench combo day. Did some form work and light cardio so I wouldn’t feel guilty.
PVC Rolling [lower body]
Squats [Comp.stance]
165x5
276x3
331x3
…add belt…
380x3
424x8
Bench Press [Comp.]
165x5
209x3
237x3
270x5
Fever left me on Thursday but I’m still feeling some effects of the cold and haven’t quite got my wind back. Still trying to get my lifts in for the week though (can’t allow myself to get off of routine for this meet prep), so I’ll be doing dl and ohp tomorrow.
Squat actually felt great, 424 for 8 with a belt is damn close to my best with that weight, and bench (which is very under-trained at the moment) felt alright all considered…only a few reps off the best. Just glad to be back into some decent weight.
Didn’t record it but I did some cardio/accessory junk everyday mid-late last week to try an stay active through the cold, seems to have helped.
PVC Rolling [lower body]
Deadlifts [Comp.stance]
165x5
276x3
331x3
408x3
…add belt…
463x3
518x7
Standing Military Press
121x3
132x3
149x4
Still no real volume, and I omitted most direct assistance for the sake of getting my lifts in this week…all caught up now. With the exception of OHP I’m actually quite pleased with everything…424x8 and 518x7 aren’t far off PR’s, so now that I’m relatively healthy-next week looks quite promising.
Squats [Comp.stance]
165x5
276x3
352x3
Bench Press [Comp. grip]
165x5
198x5
231x5
254x3
281x4
Close Grip 3 Board
276x6x4 sets
Called it there for today. The PL gods haven’t been me lately, I was practically over the cold when I got my first ever case of food poisoning (popped the cherry) last Sunday night, was in front of the toilet until 8:30am Monday AM and just got back to solid food on Wednesday…now I’m fighting off a bit of residual from the cold since my immune system has been so squashed.
I knew what I wanted for squats just wasn’t there today so I held off knowing I’d get them in Friday AM. Bench is OK…and just that, I should be getting 20lbs heavier for the same reps, just have to be patient I suppose.
Squats [Comp.stance]
165x5
276x3
352x3
…add loose belt…
402x2
452x3
Glute-Ham Raise
BW(203)+22x8x4 sets
Single Leg Box Squats [below parallel)
BWx10/sx3 sets
Average Band Pressdowns
Purple x20x3 sets
Overhead DB Sit-Ups
BW+35x10x2 sets
BW+40x10
I can do way better than 452x3, just have to tone down the expectations until I’m healthy again. Which is definitely the biggest challenge, I’m not there yet. Back to getting some work in, which is a step forward.
Looking forward to deadlifts tomorrow.
[quote]Power GnP wrote:
Squats [Comp.stance]
165x5
276x3
352x3
Bench Press [Comp. grip]
165x5
198x5
231x5
254x3
281x4
Close Grip 3 Board
276x6x4 sets
Called it there for today. The PL gods haven’t been me lately, I was practically over the cold when I got my first ever case of food poisoning (popped the cherry) last Sunday night, was in front of the toilet until 8:30am Monday AM and just got back to solid food on Wednesday…now I’m fighting off a bit of residual from the cold since my immune system has been so squashed.
I knew what I wanted for squats just wasn’t there today so I held off knowing I’d get them in Friday AM. Bench is OK…and just that, I should be getting 20lbs heavier for the same reps, just have to be patient I suppose.[/quote]
Wow, looks like you’ve had a really rough go of it recently. Your resolve is damn impressive. I think the PR’s will be flying before long.
Deadlifts [Comp.stance]
165x5
276x3
384x3
430x3
…add belt…
496x2
545x4
Wide-Grip Neutral Pull-Ups
BW(205)+49=254x6x4 sets
BWx5x2 sets
Still not impressed with how much the past few weeks have zapped my strength as I know 545x4 is no where near what I’m capable of…
Standing Military Press
121x5
143x5
160x2
121x6x3 sets
Close-Grip Bench Press
198x10x3 sets
Single Arm Side Lateral Raises
30x12x3x3 sets
Machine Delt Raise
Plenty x2 sets
Average Band Pressdowns
x3 sets
Average Band Facepulls
15x3 sets
C2 Row Sprints
150mx5
Hanging Leg Raises
10x3 sets
[quote]mrodock wrote:
[quote]Power GnP wrote:
Squats [Comp.stance]
165x5
276x3
352x3
Bench Press [Comp. grip]
165x5
198x5
231x5
254x3
281x4
Close Grip 3 Board
276x6x4 sets
Called it there for today. The PL gods haven’t been me lately, I was practically over the cold when I got my first ever case of food poisoning (popped the cherry) last Sunday night, was in front of the toilet until 8:30am Monday AM and just got back to solid food on Wednesday…now I’m fighting off a bit of residual from the cold since my immune system has been so squashed.
I knew what I wanted for squats just wasn’t there today so I held off knowing I’d get them in Friday AM. Bench is OK…and just that, I should be getting 20lbs heavier for the same reps, just have to be patient I suppose.[/quote]
Wow, looks like you’ve had a really rough go of it recently. Your resolve is damn impressive. I think the PR’s will be flying before long.[/quote]
Thanks. Once I get a meet date in my head I’m pretty damn stubborn, its a back-off week this week…don’t think I go above 80%, that should set me up nicely for the heavy weeks following.
Foam Rolling
Entire body
10 minutes
Incline Walking
10 minutes at 4MPH and 5% incline
Aim to start the weeks training off well with squats tomorrow, I will be doing something everyday from now until meet day; both to keep my bodyweight near ~200 and conditioning on par as well as build some good habits.
Foam Rolling
Entire body
5 minutes
Leg Swings
5/sx2 sets
Squats [Comp.stance]
165x5
276x3
320x5
364x5
408x5
Speed Bench Press [Med.grip]
165 w.dbl minis(reds)x2x8 sets
Glute-Ham Raise
BW(205)+33x8x2 sets
BW(205)+22x8x2 sets
Single Leg Box Squats [2" below parallel)
BWx10/sx3 sets
Average Band Pressdowns
Green xbunchx3 sets
Single Arm DB Curls
40x12/10/8/6 per side
The most driven I’ve been in training in a long time-to bad its a transition week! 408x5 was easy and extremely fast, hips felt a little stiff though so I messed around in the hole a bit (ohoh!!). Added speed bench against dbl’d minis on a whim this morning after one of Canada’s best Jr.'s mentioned them; liked the feeling and will probably keep them through this cycle.
All in all, I’ve shaken the cold/food poisoning and seem to be on my way to getting back into competition form. 8 weeks out!
Sprints
400m at 7MPH x 3
Incline Walking
5 minutes at 4MPH at 5% incline
Foam Rolling
Entire body
5 minutes
Starting my peak program tomorrow. Is composed of two 3-lift days and two bench days, a little bit of assistance and runs/circuits on off days.
Foam Rolling
Entire body
5 minutes
Bench Press [Close grip w.pause]
135x5
155x5
185x5x2 sets
205x5
215x3
220x3x2 sets
Dips
BWx30
First ‘light’ bench press day, next three lift day is Sunday. Today will usually be a med/close grip speed bench day to keep the shoulders healthy since my BP frequency is 4x a week. However, did this at work so had no bands or extra time for assistance. May actually add some size to my arms/chest in these 8 weeks…wooo!
Farmers Walk [EliteFTS handles (81 lbs each)]
81/s for 40yds x2 trips
136/s for 40yds x2 trips
158/s for 40yds x2 trips
180/s for 40yds x2 trips
202/s for 40yds x2 trips
Backward Prowler Pulls [w.rope]
Sled+88 for 100yds x3 trips
Sled+110 for 100yds x2 trips
Great conditioning session, really missed this sort of thing. Farmers walks were great, 202 got fairly challenging by the last set but I had more left. Backwards Prowler pulls with the arms locked REALLY gets the blood flowing to the legs, not cardiovascularly fatiguing but gives you a ‘pump’ like nothing else; great recovery tool.
PCG Rolling
Lower body
Squat [Comp. stance]
143x5
243x5
320x5
353x5
…belt on…
402x4
…add wraps…
441x5
447x5x2 sets
Hi-Bar Squats
314x5
314x7
Bench Press [Comp. grip]
132x5
154x5
176x5
198x15
215x12
226x8
198x12
176x15
Deadlift [Sumo]
336x5
…add belt…
441x4
456x4
467x4
First three lift day of the program…total havoc. Traps are already mush from farmers walks yesterday, legs and LB will be on that list tomorrow. Deadlifts are a lot lower weight then I’m used to; however, that’s not the lift that needs the volume/intensity. I’ll be adding some heavy singles or doubles a few weeks in, that said, theres no way one could handle much more volume or intensity after S/B…by far the hardest couple of sets of deadlifts I’ve done in a long time.
Quitter…