I went to the CPU Nationals last week, I went to spectate and to get a feel of how meets are run. It seem like alot of the raw lifters used a high frequency training program, such as shieko. One lifter i Talk to recommended the Josh Bryant Stength Method. I purchused his eBook and read the program, It seem as though it had a great variety of excersices and would keep me driven to continue on the program. Im going to run it for the next 12 weeks leading up to the meet, I will try and get video as much as i Can. I also need to work on my depth over the next 12 weeks.
Week 1 Day 1 Bench Day
Bench Press Paused
185,195,205,215x3 and 225x2.5
Touch and Go Bench Press
185x6
Dead Bench (rest 1 minute)
185x1x4
Dumbbell fly
25x10x3
Hammer Curls
25x10x3
I tried a couple of different wrist wraps today, I started of with the 36" True black and I found them more trouble then they were worth on this day the wieght wasnt really heavy i switched back to them on my higher sets, I used my go to wraps the 24" Titan titaniums for the rest. I also realised I need Work on grinding sets out. Looking Forward to the squat Workout tomorrow
Week 1 Day 2
Squats
245,265,275,285,295x5
High Bar Pause Squats
225x6x2
One Leg DL
50x10x3/leg
Side Bends
45x10x3/Side
Decline Plate Twists
25x10x3
This workout killed me today, I realised my conditioning suck, Video sucks also had different people taking video than usual couldnt see my hips in the hole at all. Felt like depth was decent. I’m going to look for a strength coach to help with my squats since it feels like my form sucks ass. I also had pain develop in my elbows near the end of my workout I think its from the position on my hands on the bar, the pain was bearable and I’ve had it when I’ve run smolov I think its from the volume since i Squatted Twice in three Days, OH Well what can you do
Are you from Calgary like everyone else seems to be? haha
I was thinking about looking for a strength coach to help me with my DL form, but I am a cheap ass, and I figure if I watch enough deadlifting videos eventually it will be hardwired into my brain.
Yeah, I’m in calgary. Deadlifting is a little easier to pick apart then Squatting it geuss even worse when you start getting into gear/Knee wraps.
Week 1 Day 3
Close Grip Bench
135,145x8
Illegal Wide Bench
135x6x2
Military Press
95x8x2
Bent over Flies
20x10x3
Ez Curls
55x12x3
Leg Raises
BWx10x3
Elbow Pain returned today seemed to be help when I started doing curls, I’m geussing its either week forarms or elbow tendonitis. My training partner hit a nice 15lb Bench PR a gain of 30lbs in just over 4months
Josh’s method is awesome I test maxes next week for my first 12 weeks with him and it looks to be an easy 100+ lb gain on my total. You will do well with it! Ill be following
Yeah I’m also not used to the Bench volume i was sore this morning from teusday im Surprised i was even able to bench 145. And was gassed after my first to sets of squats, my conditioning sucks I’ll also need to work on it.
the first 3 weeks are the toughest but after that it gets better
[quote]scottkoscielniak wrote:
the first 3 weeks are the toughest but after that it gets better[/quote]
I’m just trying to figure out how to go to the second week, Is it pretty much just an over load.
Day 4
Deadlift
313,335x2
Add Suit 355x2
Deadlift (60 second rest)
275x3x6
Bent Over rows
155x3x5
Shrugs
185x15x3
Stiff leg deadlift (on plate)
185x8x3
Spread eagle sit ups
25x8x3
No Video Today trained by myself. My Hands are raw from the bent to shit bars that are at this gym. I’m Wondering how im going to pregress going forward into week two definatly more deadlift volume then I’m used to, which is fine maybe my hands will learn to stop being such bitches and stop hurting, After the Deads my hands were pretty much done, I got some good deadlift work in, Even though I didnt do the Squats that I was supposed to do to warm up with. I still got some good work in wish I had straps for after cause after the deadlifts my grip became the major issue, could worked up higher with the shurgs and the rows.
Week 2
Day 1
Paused Bench
170,180,195,205x3
Touch And Go Bench
175x6
Wide Grip
170x6x2
Dead Bench
175x1x4
Front Raises
20sx10x3
Hammer Curls
30sx5x3
Plank
AMAPx3
No Video Once again since I was by myself. I Can’t believe We’re already 11 weeks out. This session sucked I slept very little the night before and felt like shit the entire day I was surpirsed I hit the wieghts I needed to.
Day 2
Squats
295x5x5
Pause Squats
225x6x2
One Leg DL
25sx10x3
Side Bends
50x10x3
Decline Sit Ups
BWx10x3
This session fucking sucked, I felt sluggish through the entire workout. I hit the weights i needed to hit. My iPod was stupid and died while it was plugged in to charge.
Day 3
Close Grip
175x8x2
Militarty Press
95x8x2
Bent Over Flies
15sx12x3
Ez Curls
50x10x3
Day 4
Explosive Squats
225x2x6
Deads
285,325x2
Deadlifts(60 secs rest)
255x3x8
This session was quick It was at 6am since I had to be at work for 7:30 it was pretty much all I had time for. I got most of the work in I wanted Although I wish I had time for some stiff leg dLs. My hands are slowly starting to not be such pussy’s when it comes to lifting have deads. I’ve also decieded that after my meet in 10 weeks. I’m going to work with Josh for atleast a 12 week cycle lead up to strength fest or powerpalooza at the end of october
Week 3
Day 1
9 Weeks Out
Paused Bench Press (3 Reps) 200 210 220
Close Grip Bench (6 reps) 190
Wide Grip Bench (6 reps) 170 170
Dead Bench (rest 1 minute) (Singles 200 200 200 200
Dumbbell fly (10x3)25s
Front Raises (5x3)20s
Hammer Curls (10x3)30s
Iso Prone Abs 1minute 1minute 1minute
I can’t believe we’re 9 weeks out already, This workout went pretty well considering I was running off of 6 hours of sleep. Squats tomorrow morning, I’m going to try and get some video
Week 3
Day 2
9 Weeks Out
Squat (5 reps) 300 300 300 300 300
Olympic Pause Squats (6 reps) 223 223
All I did today we were running short on time, Im just going to some ab work here at home. I took my first hit of nose tork today holy fuckin shit felt like I’d been punched in the face. Video will be up after i find another video editing program
Video Fixed
Week 3 Day 4
DeadLift Day
Squat Explosive (rest 45 seconds) 212 212 212 212 212 212
Deadlift (2 Reps) 281 314
Deadlift (60 second rest) (3 Reps x 10 Sets) 241 241 241 241 241 241 241
Bent Over rows (5 Repsx 3Sets) 155
Shrugs (15 Reps x 3 Sets) 185
Stiff Leg Deadlift (on plate)(8 Reps x 3 Sets) 135
Spread Eagle sit ups (8 Reps x 3 Sets) 10
the 10 sets were tiring. I also do realise that I did day 4 before day 3 since I wouldnt have been get the work in for day 4 this weekend since day 3 is less volume i did it first. Video will be up once i figure out the best format for youtube for my camcorder
We’ll try this
Should be Better sized