Gotta force myself to get my warm-up stuff in, tired of my shoulder feeling like crap!
Speed Bench:
Swiss bar, 2chains/side - i know not a regular bar, it’s a change, going for training effect for football here, not necessarily powerlifting, but the non-specific work will give my shoulders a break and help bring up my lockout power
Raw Box Squats to Foam, parallel height:
worked up to
405x1
445x1
475x1
410x5 - dropped down to just over 85%, 475 not a true 1RM, but going to work up moderately heavy and then drop down and do a set of 3-5 for my ME lifts for a while to get some more volume in.
BB Rev Lunge:
95x8x2sets
A1) Pull Throughs:
green bandsx8x4sets
A2) Gliding Leg Curl:
bwx8x4sets - these are way tougher than I thought
Very nice plan. I would definitely advocate the drop sets as you might guess You could play with waving the percentages that you drop the weight by each week, but that’s just a bonus.
[quote]novaeer wrote:
Very nice plan. I would definitely advocate the drop sets as you might guess You could play with waving the percentages that you drop the weight by each week, but that’s just a bonus.[/quote]
Figured you would like it Nova haha! Not exactly using an RPE scale so to speak, but trying to find ways to work in volume without frying myself. I will be doing 1RM’s at some point, as I agree with Buddy Morris’s idea that linemen need to know how to strain under heavy loads, and also like Chuck V’s thinking of “straining makes you think through a lift, not just muscle through it”. As far as actual 1RM’s go, I would consider myself of a training age where I can 1RM at a new PR and keep going the next week, but just went through some of my material I’ve gathered and have come to the conclusion that my CNS doesn’t “need” that. I will benefit from the extra work, and if I’m feeling good I’ll keep going up until I either get stapled or don’t feel good anymore. If I feel “un-taxed” or only at an RPE of 8 or 9ish I will drop back down and bring out a 9.9 at my last rep of the drop. Just another way to play w/ load and volume I guess, but I’m enjoying this fresh approach. Nice to see the increase in strength with weights last year that I was doing for 5RM with knee wraps with no box are now easy training weights with a box and no wraps. Progress is what drives us right? New goal is to maintain my 235ish status but grow into it a little better by leaning out some and adding some muscle mass. If anyone is interested in seeing the full plan I’ll post it, including my nutritional “guide-line” I’m using right now, exercise selection, and weekly schedule. Conditioning starts tonight after training. We’ll see how this goes…
Never be satisfied, and always strive to learn from those around you!
Explosive Standing Band Press to Pad (used to stimulate CNS):
purplex5x5sets
Speed Bench:
swiss bar, 2chains/side
175x3x7sets
Med Ball Chest Pass:
15lb ballx10x3sets
A1) Lat Pulldown:
205x10x4sets
A2) DB Shrug:
100’sx12x4sets
took it easy today, got busy at work, going to make sure I find time to get all my training in from now on, sick of running into issues, just going to log time and let it be, not flip flopping all over anymore.
Free Squat, 2chains/side:
405x1 - not too hard
85% - 345x5 - had a couple left
and that’s it, did one set of barbell rev lunges but not worth writing down. Need to find away to get the guys I train with more serious or I’m just going to train by myself again. Wasted half my time I had to train and get some real work done dealing with complete crap stuff. I’m sick of it. Next week is balls out or else I’m going to end up punching someone in the mouth. It’s hard enough for me to train as it is, let alone with all the drama baby boo hoo bull.
Felt wiped, so only did my scheduled first movement…
Cambered Bar Box Squat to Lower Box and Foam:
worked up to 385x3, 90% of my 1RM from the week b4 so felt like this was good enough for one day, trying hard to work on my auto-regulation skills and keeping my intensity up but not killing myself and still progressing.
we’ll see we’ll see, work’s starting to get to me and I need to focus my efforts in about a million places right now, wish i had the funds to hire some help…oh well, time to suck it up, back to the grind monday.
Raw Fat Bar 2 board bench:
2chains/side
worked up to 290x1
85% - 245x3 - wow was this harder than I thought, but I guess when you don’t account for chain weight that happens…
Fat Bar Floor Press, Thumb’s length from smooth:
110x3
110+2chains/sidex3
200+2chains/sidex5x3sets
Speed Squats:
brand new blue bands : )
all sets raw to below parallel box
barx2
135x2
185x2
185+2chains/sidex2
185+3chains/sidex2
185+4chains/sidex2
235+4chains/sidex2 - started to slow so I stopped here, over 500 at the top, think that cambered bar cycle helped…
Conventional Rack Pulls, pin 3:
setup like jump stretch platform, band pegs all the way apart, using short average band
315x3x2sets
A1) GHR - foot Rollers all the way up:
bwx8x4sets - all reps dead stop when body was straight
A2) TKE:
greenx12x4sets
A3) Stability Ball Leg Raises:
lay on ball, hold rack with hands, raise legs w/ med ball btwn feet
6lb med ballx10x4sets
You could play with waving the percentages that you drop the weight by each week, but that’s just a bonus.