Even with me getting over my recent illness, this workout was just unacceptable to me. I felt SO weak today. I had planned on hitting 7 reps with my top set hoping that I had 1-2 more in the tank. Instead I only made it to 5 with possibly being able to grind out 7 at the most. I’m not one to jump ship, but I am losing patience. This last year I have just not gotten much stronger. I’ll still stick with the 2 day template for now, but it may be time to rethink programming soon. I’m in that phase between intermediate/advanced, and its getting pretty gloomy there.
Press
90 x 3
102.5 x 3
115 x 5 (No joker set today…felt to weak.)
Down Sets
90 x 5 x 3 sets
Lat Pulldown
105 x 12 x 4 sets
CG Bench
140 x 6 x 3
Pinwheel Curls / Side Raises
20s x 30, 25, 25 / 12.5s x 15 x 3
Pallof Press
25 x 10 x 3
Treadmill Hill Sprints
8mph x 20 seconds x 6 @ 12.5% incline.
30 seconds of rest between. Man, Im pretty out of shape right now! Once I get back to playing hockey games in a few weeks that should help out a lot.
Jamie Benn makes the olympic team without being invited to the camp! Thanks for supporting the stars dowgy I like to think peoples help out by supporting their teams. Both our countries sucked at world juniors, olympics should be promising, although monsieur Ryan and Bad boy Byfuglyen got snubbed somehow.
[quote]Jlabs wrote:
Jamie Benn makes the olympic team without being invited to the camp! Thanks for supporting the stars dowgy I like to think peoples help out by supporting their teams. Both our countries sucked at world juniors, olympics should be promising, although monsieur Ryan and Bad boy Byfuglyen got snubbed somehow.[/quote]
I’m shocked St. Louis didn’t make it, but yet Rick Nash did… Canada is looking pretty good though. Of course thats mainly because of Benn! He definitely deserves it. There is talk that he will be a top 6.
Do you wear the knee sleeves for any particular reason or much as a prevention thing?
tweet[/quote]
Hey Bird! Its a prevention thing mostly. They’ve been wonderful and I can’t recommend them enough. Sometimes after squats my knees would hurt a little, but I’ve experienced nothing but comfort since wearing the rehbands.
I have decided to get brave and dump 531! The great raw lifters seem to eventually either create their own program, or let an experienced coach write for them. I’ve been doing a lot of thinking and researching, and have decided to attempt my own programming. I’m both excited and nervous at the same time. Excited because its something new, and nervous because what if I fail?!
The basics are that I will be working up to a heavy single with each main lift, then backing down a little for a few relatively heavy sets, and then backing down even more for back off work. This will be applied to each lift a little differently. The majority of my working sets will be in the 80-90% range. I see this as pretty common among todays great lifters. They do a ton of work above 80%. I’ll be doing a 3 day split, including a day for assistance/bodybuilding.
Monday
Squat
Deadlift
Leg Curls
Wednesday
Bench
Floor Press (or incline/dips depending on access to do floor press.)
pushdowns
fly variation
Friday
Front Squat
Leg Extensions (maybe…)
Rows
Pull Ups
Curls
Abs
Facepulls and pushdowns with a band will be done at home several times a week. BPAs will be done just about everyday as long as I remember.
Tuesday will probably do farmer walks and some ab/conditioning
Hey MightyMouse, this is the first time i’ve come across your training log and i must say its very inspiring you have some great numbers As we’re of a similar height and weight i’ll definitely be following your progress and hopefully pick up some tips from you.
[quote]tredaway wrote:
Hey MightyMouse, this is the first time i’ve come across your training log and i must say its very inspiring you have some great numbers As we’re of a similar height and weight i’ll definitely be following your progress and hopefully pick up some tips from you.
[/quote]
Thanks for stopping by! It should get pretty interesting as I’m starting my own program today. Squats and deadlifts in about an hour!
As long as your progressing , and not just with weights, but cutting rest times getting in more reps ect then program away. Looks like you are hitting the big movements. I would suggest some type of extra lockout or hip movements/ will help deadlift, also rear delt movements on shoulder days.
Also don’t be afraid to, as you mentioned, having a bb styled day or two, putting on muscle and training movements is important for progression as well. When I was around your age I went heavy to quickly and would have got more out of training through volume at lighter weights to gain muscle. It’s good to have a mix of rep ranges. Keep it up your doing great man!
[quote]tredaway wrote:
That sounds like a lot of heavy work :)[/quote]
Yea, the percentages will be high, but Im trying pretty low volume. I figure if I get stronger without killing myself why bother doing more reps.
[quote]Jlabs wrote:
As long as your progressing , and not just with weights, but cutting rest times getting in more reps ect then program away. Looks like you are hitting the big movements. I would suggest some type of extra lockout or hip movements/ will help deadlift, also rear delt movements on shoulder days.
Also don’t be afraid to, as you mentioned, having a bb styled day or two, putting on muscle and training movements is important for progression as well. When I was around your age I went heavy to quickly and would have got more out of training through volume at lighter weights to gain muscle. It’s good to have a mix of rep ranges. Keep it up your doing great man![/quote]
Thanks man! I’ll be doing a lot of band work at home for the rear delts. For another hip movement, I may do some light good mornings on bodybuilding day, but I don’t feel its necessary at this time. We’ll see I guess. This program Im doing will be 13 weeks long running right into a powerlifting meet.
Thought about programming the front squat like my other main lifts but decided against it. I’ll stick to doing higher reps in hopes of getting some bigger quads to help with my squat. Felt VERY nice to do them first without the fatigue from deadlifts.
Front Squat
140 x 8 x 4 sets @ 70%
1A DB Row
50 x 10
60 x 10
70 x 10
80 x 10
45 Back Extension
BW x 20 x 3
Pull Ups
8,6,5,5,5
Pallof Press
25 x 10 x 3
Debated doing calves…then I laughed and called it a day.
As we’re of a similar height and weight i’ll definitely be following your progress and hopefully pick up some tips from you.