TUES JAN 21
DEFICIT DEADLIFT
425 x 1
515 x 1
605 x 1
NBL:
DEADLIFT = 3
Total tonnage:
SQUAT = 1545
Average intensity:
SQUAT = 77%
Training time:
45min
WEDS JAN 22
BENCH
225 x 3
275 x 1
315 x 1
335 x 1
365 x 1 → paused
335 x 3
SQUAT
325 x 1
*add 80# of chain
325 x 1
415 x 1
505 x 1
515 x 1
DEADLIFT (against green bands)
405 x 2
455 x 2
500 x 1
NBL:
SQUAT = 5
BENCH = 10
DEADLIFT = 5
Total tonnage:
SQUAT = 2085
BENCH = 2970
DEADLIFT = 2220
Average intensity:
SQUAT = 75%
BENCH = 77%
DEADLIFT = 67%
Training time:
195min (3hrs. 15min)
Getting strong as hell here. Great job. What sort of programming (or principles) do you follow?
ps: Your squat form is fugly but seems to work. ha
Nice explanation of the deficit pull, I never thought of it from a time under tension perspective.
[quote]infinite_shore wrote:
Getting strong as hell here. Great job. What sort of programming (or principles) do you follow?
ps: Your squat form is fugly but seems to work. ha[/quote]
Thanks dude! Yea the squat is a little unorthodox but it’s working for me.
As far as programming I do a lot of frequency and specificity. So I train the contest lifts as often as I feel I can recover from. The actual volume and intensity is fluctuated based on a 12 week block periodization cycle. 5 weeks of accumulation, 4 weeks transmutation and 3 weeks realization/taper.
Let me know if you want more detail
[quote]kgildner wrote:
Nice explanation of the deficit pull, I never thought of it from a time under tension perspective.[/quote]
Thanks! Yea I feel that’s one of the biggest benefits to them
THURS JAN 23
Conditioning:
8mins: 12cals AD + 30 double unders. 4mins rest. 8mins: 250m row + 15 KB swings.
did 4rnds + 2cals round 1 then 4rnds + 100m round 2
break…
SQUAT (high bar/paused)
335 x 3 x 2sets
355 x 3
NBL:
SQUAT = 9
Total tonnage:
SQUAT = 3075
Average intensity:
SQUAT = 62%
Training time:
60min
FRI JAN 24
Just some quick benches today. Did some squats later, EMOMs to keep it fast
BENCH
225 x 3
275 x 3
315 x 2 x 2sets
break…
SQUAT
315 x 1 x 4sets (EMOM, high bar/paused)
335 x 1 x 3sets (EMOM, high bar/paused, took about a min to add weight)
NBL:
SQUAT = 7
BENCH = 10
Total tonnage:
SQUAT = 2265
BENCH = 2760
Average intensity:
SQUAT = 58%
BENCH = 72%
Training time:
70min (1hrs. 10min)
SAT JAN 25
DEADLIFT
405 x 1
*add belt
495 x 1
585 x 1
655 x 1
BENCH
225 x 1
275 x 1
315 x 1
335 x 1
355 x 1
360 x 1
355 x 1
325 x 4 → last rep tough
SQUAT (high bar/paused)
315 x 1
345 x 1
365 x 1
NBL:
SQUAT = 3
BENCH = 11
DEADLIFT = 4
Total tonnage:
SQUAT = 1025
BENCH = 3520
DEADLIFT = 2140
Training time:
165min (2hrs. 45min)
MON JAN 27
SQUAT
335x1
*add belt
425x1
515x1
551x3
PR triple by 1 pound!
Training time:
60min
THURS JAN 30
Hit roughly my squat opener and bench 2nd attempt today. The bench moved pretty well despite being on a slippery bench pad that made it hard to stay tight at the bottom. Probably need to pause it a little longer in competition.
SQUAT
325 x 1
*add belt
415 x 1
505 x 1
540 x 1
DEADLIFT
425 x 1
515 x 1
565 x 2 x 2
break…
BENCH
125kg
145kg
160kg
170kg (374)
Training time:
150min (2hrs. 30min)
FRI JAN 31
BENCH
225 x 1
275 x 1
315 x 3
320 x 3
SQUAT (high bar, paused)
315 x 1
365 x 1
Training time:
30min
SAT FEB 01
Was planning on doing my opener and second attempt on the bench. I wans’t feeling great so I should have just called it after the 355, oh well.
BENCH
225 x 1
275 x 1
315 x 1
335 x 1
355 x 1 paused
370 x 0 missed, was silly to try this
315 x 3
SQUAT (high bar, paused)
315 x 1
365 x 1
385 x 1
DEADLIFT (belt)
405 x 1
495 x 1
Training time:
180min (3hrs.)
SUN FEB 02
SQUAT
325 x 1
*add belt
415 x 1
465 x 1
Some fast easy squatting today. Just keeping active, I took plenty of rest time in between.
Training time:
60min
MON FEB 03
SQUAT
325 x 1
*belt
415 x 1
505 x 1
Hit my last squat warmup, felt pretty good.
BENCH
125kg
145kg
160kg → paused
145kg x 2
Hit my bench opener w/ a solid pause, moved well
Training time:
60min
TUES FEB 04
SQUAT
315 x 1
405 x 2 x 2
Training time:
30min
WEDS FEB 05
SQUAT
325 x 1
*belt
415 x 1
465 x 1
BENCH
225 x 1
275 x 1
295 x 2 paused
more deload work today. Took my time, everything moved well.
THURS FEB 06
SQUAT
285 x 3
Deload day. Ready for RUM
Training time:
10min
SAT FEB 08
RUM VII day 1
SQUAT
250kg
262.5kg
270kg
BENCH
160kg
167.5kg
175kg → miss
DEADLIFT
295kg → miss for putting bar down too hard
310kg
320kg
TOTAL = 757.5kg (1670)
Insane day at RUM, some of the craziest lifting ever. Watched Dan Green break the all time world record squat and total, Jesse Norris also broke the 198 squat record. I hit some strong PRs
SUN FEB 09
RUMVII day 2
SQUAT (no belt)
240kg
250kg
265kg
BENCH
160kg
165kg
170kg
DEADLIFT
285kg
325kg
327.5kg → miss, lower back was fried
TOTAL = 760kg (1675.5)
Competed again, another awesome day of lifting. Actually managed to increase my total!