SAT NOV 09
SQUAT
325x4
415x3
415x3
475x2
475x2
BENCH
225x5
275x4
315x3x3
3x8 DB row w/ 150
2x10 lat pulldowns
Just getting some work in.
Training time
150min (2hrs. 30min)
SUN NOV 10
DEADLIFT (w/ belt)
425 x 1
535 x 5 x 3sets
BENCH
225 x 5
275 x 4
295 x 4 x 3sets
Wore a belt for the deadlifts. Got some good volume in, I haven’t done 5s in a while.
Training time:
105min (1hrs. 45min)
MON NOV 11
Started with some conditioning:
4min of 10 DB ground to overhead (40#) + 8 toes to bar
I completed 3 rounds and 10 ground to overhead. Then:
SQUAT
335 x 1
425 x 1
515 x 1
Didn’t have a ton of time for squats so I just did some singles up to a semi heavy one.
Training time:
60min (1hrs.)
TUES NOV 12
Conditioning metcon:
5 sets: Dumbbell Renegade Rows x 5 reps (40#), dumbbell walking lunge 20 steps (10/side) (40#), 20 double unders
finished in 12:30. Double unders were killing me at the end.
WEDS NOV 13
SQUAT
415 x 4 x 2sets
435 x 3 x 2sets
BENCH PRESS
225 x 5
274 x 4
295 x 3
315 x 3
335 x 2
320 x 3
Got some good volume in.
Training time:
130min (2hrs. 10min)
THURS NOV 14
Barbell Rows
145x8
195x8,8,8
225x5,5
6hrs. later…
SQUAT
425 x 3
445 x 2
465 x 2 x 2sets
Training time:
120min (2hrs.)
You killed it in Prague, man! Great work!
FRI NOV 15
no real workout today.
Rowed 500m in 1:28.4
[quote]kgildner wrote:
You killed it in Prague, man! Great work![/quote]
Thank you sir!
SUN NOV 17
SQUAT
325 x 1
415 x 3 x 2sets
470 x 2 x 4sets
BENCH
225 x 2
275 x 3 x 2sets
305 x 3 x 4sets
DEFICIT DEADLIFT
405 x 3
495 x 2 x 3sets
Starting the new training cycle for RUM in February.
NBL:
SQUAT = 15
BENCH = 20
DEADLIFT = 9
Total tonnage:
SQUAT = 6575
BENCH = 5760
DEADLIFT = 4185
Average intensity:
SQUAT = 79%
BENCH = 77%
DEADLIFT = 70%
Training time:
195min (3hrs. 15min)
MON NOV 18
SQUAT
335 x 1
445 x 2 x 4sets
More squat work, left IT band was tight.
NBL:
SQUAT = 9
Total tonnage:
SQUAT = 3895
Average intensity:
SQUAT = 78%
Training time:
60min (1hrs.)
TUES NOV 19
DEADLIFT
405 x 1
495 x 1
585 x 2 x 3
…2.5hrs. break…
SQUAT
315 x 1
405 x 1
455 x 1
405 x 2
…1hrs. break…
SQUAT
315 x 1
405 x 1
475 x 1
BENCH PRESS
225 x 4
295 x 3
325 x 2 x 4
NBL:
SQUAT = 8
BENCH = 15
DEADLIFT = 8
Total tonnage:
SQUAT = 3180
BENCH = 4385
DEADLIFT = 4410
Average intensity:
SQUAT = 72%
BENCH = 77%
DEADLIFT = 83%
Training time:
150min (2hrs. 30min)
Great lifting in here as always mate. Well done in Prague also! Do you mind explaining your programming, it seems like you play it be ear about what you do each day other than sticking to the big 3 obviously? Thanks 
[quote]Trevshenko wrote:
Great lifting in here as always mate. Well done in Prague also! Do you mind explaining your programming, it seems like you play it be ear about what you do each day other than sticking to the big 3 obviously? Thanks :)[/quote]
Thanks dude. For the programming the basic philosophy is frequency and specificity, so I train as often as I can and obviously the majority of what I do is the competition exercises with an emphasis on developing technical mastery.
My meet cycles are about 12 weeks with a fairly standard block periodization structure. So 4-6 weeks of accumulation where the intensity averages between 70-85% and the volume is higher. 3-4 weeks of transmutation where the intensity ramps up and I often go for maxes and the volume decreases. The last couple weeks are realization/taper where the intensity stays fairly high, around 90% but not too much higher and the volume drops off significantly.
That’s the basic outline, if I don’t have a competition coming up then I’ll drop the frequency and maybe do more variation exercises like high bar or front squats, axle presses, conditioning work and other stuff like that.
Hopefully that makes sense, let me know if you have any more questions!
WEDS NOV 20
SQUAT
335 x 3
445 x 3 x 4sets
BENCH PRESS
225 x 4
275 x 3
305 x 3 x 3sets
seated DB press 65x10, 70x8, 75x8
5min of kipping pullup practice
Squats felt ok today, quad didn’t bug me too much. On my last set I started to favour my left leg so I shut it down. My bench didn’t feel particularly strong so I didn’t hit as many sets as I’d hoped to.
NBL:
SQUAT = 15
BENCH = 16
Total tonnage:
SQUAT = 6345
BENCH = 4470
Average intensity:
SQUAT = 76%
BENCH = 73%
Training time:
195min (3hrs. 15min)
THURS NOV 21
PAUSE DEADLIFTS
405 x 2
495 x 2
545 x 1
515 x 2
515 x 2
495 x 2
SQUAT
335 x 1
425 x 1
Spent a bunch of time working on soft tissue work for my left leg. It’s feeling a little better but still pretty sore. Did some paused deads today which weren’t as strong as I would have liked. I’m not sure if that was because I’m tired from the volume of training this week, the quad injury holding me back or if I just really suck at them. I’ll keep them in for a few weeks and see. Finished with some fast squats, left leg felt ok during those.
NBL:
SQUAT = 2
DEADLIFT = 11
Total tonnage:
SQUAT = 760
DEADLIFT = 5395
Average intensity:
SQUAT = 68%
DEADLIFT = 73%
Training time:
120min (2hrs.)
FRI NOV 22
SQUAT
325 x 1
415 x 4 x 3sets
Not a lot of time to work with today. But my left leg felt much better, seems like the soft tissue work from yesterday helped. Guess I’ll need to keep it up
NBL:
SQUAT = 13
Total tonnage:
SQUAT = 5305
Average intensity:
SQUAT = 74%
Training time:
55min
Saw your meet write up in the powerlifting forum. Really good lifting! Do you do some assistance work but just not log any of it? Surely you at least do something for shoulder health like facepulls or BPAs?
[quote]MightyMouse17 wrote:
Saw your meet write up in the powerlifting forum. Really good lifting! Do you do some assistance work but just not log any of it? Surely you at least do something for shoulder health like facepulls or BPAs?[/quote]
Appreciate the support! As for my log, nope I write down everything I do in the gym. So very little assistance work, bordering on none sometimes. I don’t do any band work for my shoulders.
SAT NOV 23
DEADLIFT (w/ belt)
405 x 3
495 x 3
545 x 3
585 x 3
600 x 0
545 x 3
BENCH
225 x 3
275 x 5
295 x 5 x 2sets
275 x 5 x 2sets (narrow grip)
SQUAT
315 x 1
405 x 1
455 x 1 x 2sets
standing DB press 65x10, 70x10
Plenty of work today, I started with some more mobility and soft tissue work for my left leg. It’s feeling better.
I think this is the first week I’ve ever pulled 4 times and I was feeling it today. I wanted to work up to 600 triple, 585 felt heavy but moved well but I set up for 600 and my body politely told me to fuck off. Benching wasn’t too bad. On the squats I didn’t favour my right side too much, but the bar was a little lopsided though which was annoying.
Finished with some more lacross ball and foam roller.
NBL:
SQUAT = 4
BENCH = 28
DEADLIFT = 15
Total tonnage:
SQUAT = 1630
BENCH = 7750
DEADLIFT = 7725
Average intensity:
SQUAT = 73%
BENCH = 73%
DEADLIFT = 77%
Training time:
240min (4hrs.)