[quote]Astar wrote:
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.[/quote]
Interesting. I know if I haven’t done deadlifts in a while I can feel some soreness in my rear delts, so I guess all the deadlift volume you do hits that enough. I’ll always do some band work since it makes my shoulders feel so much better, but I wish I could strip down to just the basics like you’re doing. Just can’t get out of “bodybuilder mode” I guess. Anyway, keep up the good work!
[quote]MightyMouse17 wrote:
[quote]Astar wrote:
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.[/quote]
Interesting. I know if I haven’t done deadlifts in a while I can feel some soreness in my rear delts, so I guess all the deadlift volume you do hits that enough. I’ll always do some band work since it makes my shoulders feel so much better, but I wish I could strip down to just the basics like you’re doing. Just can’t get out of “bodybuilder mode” I guess. Anyway, keep up the good work!
[/quote]
The important thing is doing whatever you need to get better, so if band work keeps you healthy and training hard do it. I don’t feel a need, but I will add in extra movements if I feel like something is lacking or as pre/rehab if something is starting to feel off. I’ve been adding in more soft tissue work for my legs recently because I’ve been developing some tightness in my hips and IT bands that is limiting my training.
I ended up doing the volume of main lifts I do because every time I went to the gym I always felt if I had extra energy it would be more productive to put it towards more competition lifts vs accessory stuff
Weekly totals:
This might be a record for most time spent training in a week, definitely the most deadlift volume I’ve ever done in a week. Overall I’m feeling pretty good but sometimes when I’m going to squat or deadlift I can feel the accumulated fatigue in my legs. Getting volume in is good but I’ll need to be careful to allow for recovery and not derail my training.
NBL:
SQUAT = 66
BENCH = 79
DEADLIFT = 43
Total tonnage:
SQUAT = 27690
BENCH = 22365
DEADLIFT = 21715
Average intensity:
SQUAT = 76%
BENCH = 75%
DEADLIFT = 76%
Training time:
1015min (16hrs. 55min)
MON NOV 25
part 1…
SQUAT
325 x 3
415 x 3
470 x 2
470 x 2 x 2sets (belt)
BENCH
225 x 4
275 x 3
315 x 2
345 x 1 x 3sets
part 2…
BENCH
225 x 5
275 x 4
295 x 3
325 x 2 x 3sets
Squats felt ok. I took some video from the front and they looked fairly even. I used a belt on the last 2 sets @ 470 to get a feel for it.
Training time:
150min (2hrs. 30min)
TUES NOV 26
DEFICIT DEADLIFT
425 x 2
515 x 1 x 5sets
Press 3x10 @ 135
Did some light deficit pulls, my quads felt fried however and they were tougher than I expected.
Training time:
105min (1hrs. 45min)
WEDS NOV 27
DEADLIFT (w/ belt)
405 x 3
495 x 2
555 x 2
635 x 1 x 2sets
BENCH (w/ axle bar)
195 x 3
285 x 3
305 x 3 x 4sets
SQUAT
315 x 1
405 x 1
475 x 1
405 x 2
Did some belted deadlifts, worked up to a couple heavy singles. Quads are still fried so the bar moved slowly off the floor, but the lockout was strong. Benched with the axle bar. My left leg was pretty sore so I think the heavier squats were a little lopsided, I didn’t have room to film them so I can’t be sure.
NBL:
SQUAT = 5
BENCH = 18
DEADLIFT = 9
Total tonnage:
SQUAT = 2005
BENCH = 5100
DEADLIFT = 4585
Average intensity:
SQUAT = 72%
BENCH = 74%
DEADLIFT = 77%
Training time:
150min (2hrs. 30min)
THURS NOV 28
SQUAT
325 x 4
375 x 3
445 x 2
505 x 1
*added belt
505 x 1 x 2sets
445 x 2
part 2…
BENCH
225 x 4
275 x 3
305 x 2 x 5sets
NBL:
SQUAT = 14
BENCH = 17
Total tonnage:
SQUAT = 5720
BENCH = 4775
Average intensity:
SQUAT = 74%
BENCH = 73%
Training time:
120min (2hrs.)
FRI NOV 29
DEADLIFT
425 x 3
515 x 3
585 x 2
*add belt
585 x 2
565 x 2
break…
BENCH
225 x 3
275 x 5 x 3sets
DEADLIFT
415 x 4 x 4
The first round of deads were tough today, the bar felt glued to the floor and I had to really fight to get it moving. Oddly the second rep of each set moved faster, but the bar felt like it got out in front of me each time. I think I’ll keep the higher deadlift volume for another week before starting to cut it back, everything over 550 is feeling way heavier than it should and I think I may be pushing the limits of what I can recover from in terms of deadlift work right now. My quads and adductors were literally sore for an hour after the deads. To the point where I couldn’t find a comfortable position to sit in and was walking funny. The benches moved well and the 415 deads felt like child’s play.
NBL:
BENCH = 18
DEADLIFT = 28
Total tonange:
BENCH = 4800
DEADLIFT = 12930
Average intensity:
BENCH = 69%
DEADLIFT = 69%
Training time:
120min (2hrs.)
[quote]Astar wrote:
[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![/quote]
Thank you for the insights. I think theres alot to be said for simply hitting the big 3 as much as you can, especially for raw lifters. Ive stalled alot recently and ive only started making progress again since cutting all pretty much all assistance work (1 exercise per workout).
Your 12 week plan sounds alot like the programmes ive read from lifters like Ed Coan. Seems to be a really solid and tried and tested way of doing it.
[quote]Trevshenko wrote:
Thank you for the insights. I think theres alot to be said for simply hitting the big 3 as much as you can, especially for raw lifters. Ive stalled alot recently and ive only started making progress again since cutting all pretty much all assistance work (1 exercise per workout).
Your 12 week plan sounds alot like the programmes ive read from lifters like Ed Coan. Seems to be a really solid and tried and tested way of doing it. [/quote]
I think there are some similarities but from my understanding Coan did a straight linear periodization (going from 10s to 8s to 5s, 3s… etc, dropping the reps and upping the weight every week) which I don’t do. Personally I’m not a huge fan of that style of linear progression.
MON DEC 02
SQUAT
325 x 1
*add belt
415 x 1
485 x 1
445 x 4
break…
SQUAT
325 x 1
- add belt
415 x 1
465 x 1
445 x 4
BENCH
225 x 3
275 x 3
305 x 3 x 3
NBL:
SQUAT = 14
BENCH = 15
Total tonnage:
SQUAT = 5990
BENCH = 4245
Average intensity:
SQUAT = 77%
BENCH = 74%
Training time:
150min (2hrs. 30min)
TUES DEC 03
DEADLIFT (2 board deficit)
335 x 2
425 x 2
445 x 2 x 6sets
BENCH
225 x 4
255 x 4
295 x 3 x 4sets
NBL:
BENCH = 20
DEADLIFT = 16
Total tonnage:
BENCH = 5460
DEADLIFT = 6860
Average intensity:
BENCH = 71%
DEADLIFT = 64%
Training time:
90min (1hrs. 30min)
WEDS DEC 04
SQUAT
325 x 4
415 x 3
475 x 2 x 3sets
*add belt
475 x 2 x 3sets
BENCH
225 x 3
275 x 3 x 2sets
305 x 3 x 2sets
DEADLIFT
425 x 1
515 x 3
555 x 3
*add belt and straps
555 x 3 x 3sets
NBL:
SQUAT = 19
BENCH = 15
DEADLIFT = 16
Total tonnage:
SQUAT = 8245
BENCH = 4155
DEADLIFT = 8630
Average intensity:
SQUAT = 78%
BENCH = 72%
DEADLIFT = 81%
Training time:
180min (3hrs.)
THURS DEC 05
SQUAT
325 x 4
415 x 4
445 x 4 x 2 sets
the two sets at 445 were sloppy as anything I’ve done in a while. I was upset.
break…
decided to come back and have another go
SQUAT
325 x 2
415 x 2
445 x 2 x 2
the 445 doubles weren’t perfect, hips and bar were a little uneven but significantly better than previously
break…
DEADLIFT (paused)
405 x 3
455 x 3 x 3sets
NBL:
SQUAT= 24
DEADLIFT = 12
Total tonnage:
SQUAT = 9780
DEADLIFT = 5310
Average intensity:
SQUAT = 73%
DEADLIFT = 67%
Training time:
150min (2hrs. 50min)
FRI DEC 06
BENCH
225 x 3
275 x 3
295 x 3 x 7sets
SQUAT
315 x 2
405 x 2
475 x 1
405 x 2 x 2sets
NBL:
SQUAT = 9
BENCH = 27
Total tonnage:
SQUAT = 3535
BENCH = 7695
Average intensity:
SQUAT = 71%
BENCH = 75%
Training time:
150min (2hrs. 30min)
SAT DEC 07
DEADLIFT
405 x 1
495 x 2
585 x 2
*add belt
585 x 2 x 3sets
SQUAT
315 x 1
405 x 4
500 x 1 → felt tough
415 x 4
BENCH
225 x 4
275 x 4
295 x 4 x 3sets
Hit a 500 squat while fatigued today since I haven’t had anything over 500 on my back in several weeks. It felt tough but moved fairly well. I tried recording it but my camera (of course) decided to die just as I unracked so it’s impossible to tell whether I favoured one side or let the bar get lopsided. I filmed the 405x4 and it looked pretty even so that’s good. Overall things felt pretty good, deads were a little heavy off the floor but overall pretty strong.
NBL:
SQUAT = 10
BENCH = 20
DEADLIFT = 11
Total tonnage:
SQUAT = 4095
BENCH = 5540
DEADLIFT = 6075
Average intensity:
SQUAT = 74%
BENCH = 73%
DEADLIFT = 83%
Training time:
180min (3hrs.)
SUN DEC 08
SQUAT
315 x 1
405 x 1
455 x 1
405 x 2
Press 2x10 @ 155
Squats were ok, on 455 the bar was lopsided from the start. But the hips were even throughout the lift. 10 is a lot of reps…
NBL:
SQUAT = 5
Total tonnage:
SQUAT = 1985
Average intensity:
SQUAT = 72%
Training time:
90min (1hrs. 30min)
MON DEC 09
SQUAT
325 x 3
415 x 3
470 x 2 x 2sets
*add belt
470 x 2
break…
BENCH
265 x 3
309 x 3 x 5sets
NBL:
SQUAT = 12
BENCH = 18
Total tonnage:
SQUAT = 5040
BENCH = 5424
Average intensity:
SQUAT = 76%
BENCH = 78%
Training time:
105min (1hrs. 45min)
TUES DEC 10
DEADLIFT (2 board deficit)
425 x 3
475 x 2 x 2sets
515 x 1
520 x 1 x 2sets
Barbell Row 4x6 @ 225
NBL:
DEADLIFT = 10
Total tonnage:
DEADLIFT = 4730
Average intensity:
DEADLIFT = 71%
Training time:
60min (1hrs.)