Tuesday 15.7.2008
A. Power snatch (from blocks below knee)
2x50kg, 2x55kg, 2x1x60kg, 2x2x55kg
B. Pullups (wide) 5x20kg, 5x30kg, 2x40kg
C. Dips 5x20kg, 5x40kg, 2x5x50kg
D. Pulldowns (behind neck wide) 10x70kg, 10x75kg
Wednesday 16.7.2008
A. Power clean (from rack mid thigh)
2x70kg, 2x75kg, 2x2x80kg, 2x3x75kg
B. Push press 6x50kg, 5x50kg, 4x70kg, 3x75kg, 2x77.5kg
C. Front squat 5x90kg, 5x95kg
D. Romanian deadlift 10x100kg, 10x120kg, 2x10x130kg
Thursday 17.7.2008
A. Bench press (medium) 2x90kg, 1x95kg, 1x100kg, 2x4x90kg
B. Seated row (narrow) 8x95kg, 8x105kg, 6x115kg, 6x120kg
C1. Tate-press 2x12-15
C2. Hammer curl 2x10
D. Incline flyes 2x12-15
Friday 18.7.2008
A. Back squat (high bar)
3x90kg, 3x105kg, 2x115kg, 2x120kg, 2x115kg, 2x8x95kg
B. Lying leg curls 4x8-20
C. Abs 2x10-15
Between 19.7-27.7 I only trained couple of times (light whole body workouts) and went hiking with my girlfriend and our two dogs.
After that I decided to change my training schedule and focus on the powerlifts for a change. Previous cycle was a success for my power clean but not so much for anything else (power snatch, front squats, chins or dips).
The new schedule goes pretty much like the one I did before that ended up producing new PR’s for all the powerlifts.
Day 1. Power snatch, back squat, assistance work
Day 2. Bench, assistance work
Day 3. Box squat, deadlift, assistance work
Day 4. Overhead press, chins/pullups, dips
Day 5. Power clean, front squat, assistance work
Day 6. Bench, assistance work
I’m going to work on higher reps for the first 8 weeks. After that I’ll move onto low reps aiming to break (read: KILL) my previous records (squat 140kg, bench 107.5kg, deadlift 220kg) in the powerlifts before Christmas.
WEEK 1
Monday 28.7.08
A. Hang power snatch 5x40, 3x5x45, 5x40
B. Back squat 7x80, 3x4x105, 7x90
C. Stationary lunges 10x50, 10x55
D. Good morning 10x60, 10x70
E. Pulldown abs 3x10
Tuesday 29.7.08
A. Bench 4x80, 3x4x85, 4x80
B. Bent over rows (bb) 3x12x80
C. Seated shoulder press 3x10
D1. Curls 2x12
D2. French press (lying) 2x12
Wednesday 30.7.08
A. Camber box squat 5x88, 5x98, 5x103, 5x108
B. Rom. deadlift 8x100, 8x120, 8x130, 8x140
C. Calves seated 4x15
D1. Db side bends 3x12
D2. Db shrugs 3x10
E. Calves standing 2x20
Thursday 31.7.08
A. Military press 4x5x50
B. Pullups (wide) 3x8x15
C. Dips 3x10x20
Friday 1.8.08
A. Hang power clean 3x6x65
B. Front squat 5x3x85
C1. Ab wheel 2x12
C2. Pull throughs 2x15
D. Leg curl (lying) 2x10-15
Saturday 2.8.08
A. Incline bench (bb) 3x8
B. Pulldowns front 2x10
C. Pulldowns to the neck 2x10-12
D1. Db triceps extensions 2x12
D2. Chest flyes 2x20
Sunday 3.8.08
Rest