Week 2, Day 4 - Bodyweight 207lbs
- Overhead Pass - 25 reps
- Military Press, Beltless -
67% 2x5 165lbs
73% 3x5 180lbs
78% 3x3 195lbs
- SSB Squat -
70% 4x4 315lbs
- Pull Ups - 5x10
- Dips - 5x10
Week 3, Day 1 - Bodyweight: 207lbs
- Box Jump - 25 reps
- Squat, beltless -
67% 2x5 365lbs
73% 2x5 400lbs
78% 2x3 425lbs
82% 2x3 450lbs
- Floor Press
75% 3x3 305lbs
- SSB GM - 5x10
I seem to have forgotten to mention this earlier, but I train alongside the Northeastern University’s Powerlifting team and help out/coach/train there Saturday morning’s. Hence the different gym setting. Most, if not all of them are single ply, and everyone on that team competes in the USAPL.
They’ve got a pretty ballin’ set up.
[quote]AquaCruzer wrote:
They’ve got a pretty ballin’ set up.[/quote]
Yeah, they train at the University’s athletic weight-room and the S&C coach is a powerlifter so he got the weight-room fit his personal taste. I have mix feelings about the squat racks because doing max attempts with their set up I have to nearly quarter squat out of the rack for my walk out. I’ll always have my bias for the monolift because I think it’s a better squat rack than an actual squat rack so you can pretty much have the perfect rack height for squat and even bench if need be.
\
Week 3, Day 2
- Chest Passes - 30 reps
- Close Grip Bench, beltless/wrapless -
67% 2x5 275lbs
73% 2x5 295lbs
78% 2x3 315lbs
82% 2x3 335lbs
- Block pulls
75% 3x3 495lbs
- CSR - 5x10
- Facepulls - 5x15
Dat military press was sexy.
[quote]bugeishaAD wrote:
Dat military press was sexy. [/quote]
No, you’re sexi
Miss you luvbug<3
Week 3, Day 3
Bodyweight: 211lbs
- Broad Jump - 25 reps
- Deficit Pull, beltless -
67% 2x5 395lbs
73% 2x5 430lbs
78% 2x3 460lbs
82% 2x3 480lbs
- Log Press, beltless -
75% 3x3 185lbs
- Back XT - 5x10
- Ab Wheel - 3x10
So sad that you won’t have your log anymore 
Week 3, Day 4
Bodyweight: 212lbs
- Overhead Throw - 20 reps
- Press, Beltless -
67% 2x5 165lbs
73% 2x5 180lbs
78% 2x3 195lbs
82% 2x3 205lbs
- Front Squat -
75% 3x3 335lbs
- Pull Ups - 5x10
- Weighted Dips - 5x8
Week 4, Day 1
Bodyweight: 212lbs
- Squat, Beltless
70% 2x5 385lbs
- Back XT - 5x10
- Hanging Leg Raises - 3x10
then…
- BB Curls - 5x8
- BB Tricep Extension - 5x8
During deloads, I like to do “Beach Workout Windows” where I let my inner meathead do some vanity work. I got the idea from CT’s article called Beach Training for Performance-Oriented Lifters
This may be majoring in the minors, but I’ve noticed that you have percentages assigned to what I assume are the main lifts for each session. Are these based off actual 1 RMs? Regardless, the more I see your training, the more I seem to be intrigued by it.
[quote]AquaCruzer wrote:
This may be majoring in the minors, but I’ve noticed that you have percentages assigned to what I assume are the main lifts for each session. Are these based off actual 1 RMs? Regardless, the more I see your training, the more I seem to be intrigued by it.[/quote]
Yes and no.
For the variations of the competitions lifts like Deficit Pulls or SSB Squats, I’ll do something similar to 5/3/1 and take 80%-90% of my actual 1RM of my competition and based it off that number.
For variations like Block Pulls, Rack pulls, and other lifts that you can use supramaximal weights, I’ll base those numbers off my actual 1RM
For the actual competition lifts:Yes. Although if I haven’t competed in a while, every time I go back into an accumulation block I will up my training maxes by 6.25lbs
What’s so intriguing about my training?
[quote]detazathoth wrote:
[quote]AquaCruzer wrote:
This may be majoring in the minors, but I’ve noticed that you have percentages assigned to what I assume are the main lifts for each session. Are these based off actual 1 RMs? Regardless, the more I see your training, the more I seem to be intrigued by it.[/quote]
Yes and no.
For the variations of the competitions lifts like Deficit Pulls or SSB Squats, I’ll do something similar to 5/3/1 and take 80%-90% of my actual 1RM of my competition and based it off that number.
For variations like Block Pulls, Rack pulls, and other lifts that you can use supramaximal weights, I’ll base those numbers off my actual 1RM
For the actual competition lifts:Yes. Although if I haven’t competed in a while, every time I go back into an accumulation block I will up my training maxes by 6.25lbs
What’s so intriguing about my training?[/quote]
Perhaps intriguing wasn’t the right word. Your training is very much appeals to how I would like to train.
[quote]AquaCruzer wrote:
[quote]detazathoth wrote:
[quote]AquaCruzer wrote:
This may be majoring in the minors, but I’ve noticed that you have percentages assigned to what I assume are the main lifts for each session. Are these based off actual 1 RMs? Regardless, the more I see your training, the more I seem to be intrigued by it.[/quote]
Yes and no.
For the variations of the competitions lifts like Deficit Pulls or SSB Squats, I’ll do something similar to 5/3/1 and take 80%-90% of my actual 1RM of my competition and based it off that number.
For variations like Block Pulls, Rack pulls, and other lifts that you can use supramaximal weights, I’ll base those numbers off my actual 1RM
For the actual competition lifts:Yes. Although if I haven’t competed in a while, every time I go back into an accumulation block I will up my training maxes by 6.25lbs
What’s so intriguing about my training?[/quote]
Perhaps intriguing wasn’t the right word. Your training is very much appeals to how I would like to train.[/quote]
Aw, thanks man, that means a lot.
My training is only going to get weirder when you see what I do during my transmutation block lolz
I can only imagine what my 2 followers will think when they see how it’s set up
O_____o
You post better videos on facebox
[quote]detazathoth wrote:
[quote]AquaCruzer wrote:
[quote]detazathoth wrote:
[quote]AquaCruzer wrote:
This may be majoring in the minors, but I’ve noticed that you have percentages assigned to what I assume are the main lifts for each session. Are these based off actual 1 RMs? Regardless, the more I see your training, the more I seem to be intrigued by it.[/quote]
Yes and no.
For the variations of the competitions lifts like Deficit Pulls or SSB Squats, I’ll do something similar to 5/3/1 and take 80%-90% of my actual 1RM of my competition and based it off that number.
For variations like Block Pulls, Rack pulls, and other lifts that you can use supramaximal weights, I’ll base those numbers off my actual 1RM
For the actual competition lifts:Yes. Although if I haven’t competed in a while, every time I go back into an accumulation block I will up my training maxes by 6.25lbs
What’s so intriguing about my training?[/quote]
Perhaps intriguing wasn’t the right word. Your training is very much appeals to how I would like to train.[/quote]
Aw, thanks man, that means a lot.
My training is only going to get weirder when you see what I do during my transmutation block lolz
I can only imagine what my 2 followers will think when they see how it’s set up
O_____o
[/quote]
I look forward to the weirdness.
[quote]mmatt wrote:
You post better videos on facebox[/quote]
LOL
I had to do my training quickly today because of the seminar so no videos today. I don’t think I’ll have videos until next Saturday unless you guys really want me to post videos of my Deload weights.