Yeah, I have an idea in mind going into the workout, but it all comes down to bar speed/technique. I won’t stop when it’s not absolutely perfect, but theres an acceptable level of slop I’ll allow myself, when it goes past that, I either stop there, or work in downsets. Same with bar speed.
Now that I’m 12 weeks out from Nationals, I’m doing a 4 week cycle to work some weak points, before I get into any gear, or peaking, so I’ll be a little tighter with the bar speed and form allowances
Week 11 Day 3 (Thurs)
SQ/BP
Squat
highbar
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
160(352lbs)x3
175(384lbs)x2
belt
180(396lbs)x2
185(407lbs)x2
190(418lbs)x2
195(429lbs)x2
200(441lbs)x2
145(319lbs)x2
Bench Press - comp grip/flat back
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
100(220lbs)x5
115(258lbs)x5
125(275lbs)x5
110(242lbs)x5
100(220lbs)x5
DB Press - palms facing/feet up
45x15
60x10
75x10
90x10
Pull downs - close parallel grip
120x10
150x10
180x10
135x15
Pretty easy day, my lower back/traps are still sore from the conventional pulls on tuesday, so I didn’t feel like arching, just laid on the bench and pressed…I like my arch 
Week 11 Day 4 (Fri)
DL/OHP/Accessories
Deadlift - sumo w/35’s
85(187lbs)x3
125(275lbs)x3
145(319lbs)x3
175(374lbs)x2
185(408lbs)x2
195(428lbs)x2
202.5(446lbs)x2x2
Savickas Press - seated on floor, bar on pins at shoulder height
45(99lbs)x5
55(121lbs)x5
62.5(137lbs)x5
67.5(148lbs)x5
Chest Supported Row - weight per sidexreps
45x10
90x10
135x10
145x10
Wide Grip Pullups - behind the neck
10/10/10
Face Pulls
60x15
75x15x2
Nationals 2011 Training Program
Week 1 Day 1 (Sun)
SQ/BP
Squat
highbar
60(132lbs)x5
110(242lbs)x5
160(352lbs)x3
belt
180(396lbs)x2
195(428lbs)x2
wraps
210(462lbs)x3
lowbar
210(462lbs)x3x2
215(474lbs)x3
220(484lbs)x3
Bench Press - reverse band/paused (approx 20kg from bottom)
60(132lbs)x5
90(198lbs)x5
110(242lbs)x5
120(264lbs)x3
130(286lbs)x3
140(308lbs)x3
145(319lbs)x3
150(330lbs)x3
155(342lbs)x3
170(374lbs)x1
Leg Press - platesxreps
1x15, 3x6, 5x6, 7x6, 9x6, 10x6
Dips
bwx25x4
Abs
25x4
Good first day, squats were good, easy…I’m doing 4 weeks of ramping 3’s before I get into my suit, hoping to end around 550-560x3
Reverse bands were good, first time ever doing them, I’ll probably try to adjust the tension so it’s somewhat close to what I get out of my shirt (30-35kg or so)
Week 1 Day 2 (Tues)
CDL/CGBP/Assists
Deadlift - conventional
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
185(408lbs)x3
210(462lbs)x2
230(508lbs)x2
250(551lbs)x5
257.5(568lbs)x3
225(496lbs)x3
Bench Press - close grip/paused
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x4
120(264lbs)x3
127.5(280lbs)x2
120(264lbs)x3
105(232lbs)x4
100(220lbs)x5
90(198lbs)x6
85(187lbs)x7
75(165lbs)x8
DB Press - feet up/palms facing
50x10
70x10
90x10
100x10
Tate Presses
35x10
45x10
55x10
Biceps
Hammer curls - 3x10
Preacher curls - 3x8
barbell curls - 2x8
Good day, 570 was pretty easy on conventional, I’ll try 585x3 next week, and maybe 605x2, then back to sumo
Week 1 Day 3 (Thurs)
SQ/BP
Squat - safety squat bar
barx5
70(154lbs)x5
100(220lbs)x5
130(286lbs)x5
140(308lbs)x5
150(330lbs)x5
165(364lbs)x5
170(374lbs)x5
Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
100(220lbs)x5
110(242lbs)x5
120(264lbs)x5
125(275lbs)x5
120(264lbs)x5 - close grip
Overhead Press
40(88lbs)x5
50(110lbs)x5
60(132lbs)x5
70(154lbs)x5
Dips
bwx10
bw+20kgx10
bw+40kgx13
I dislike the safety squat bar…it is hard, the end
[quote]ED3180 wrote:
I dislike the safety squat bar…it is hard, the end[/quote]
More reason to use it.
[quote]grettiron wrote:
[quote]ED3180 wrote:
I dislike the safety squat bar…it is hard, the end[/quote]
More reason to use it.[/quote]
You’re post makes sense…dammit
Week 1 Day 4 (Fri)
DL/BP/Assistance
Deadlift - sumo 3" deficit
85(187lbs)x3
120(264lbs)x3
150(330lbs)x3
185(408lbs)x2
202.5(446lbs)x2x4
Floor Press - w/doubled purples/close grip/paused
60(132lbs)x8
75(165lbs)x8
85(187lbs)x8
90(198lbs)x8
95(209lbs)x8
DB Press
50x10
70x10
100x10
110x10
Wide Grip Pull ups
10/10/10/10/10
Stretching
10 mins
bw - 85kg (187lbs)
Week 2 Day 1 (Sunday)
SQ/RBBP
Squat
60(132lbs)x5
100(220lbs)x5
125(275lbs)x5
150(330lbs)x3
175(384lbs)x3
belt
195(428lbs)x3
205(452lbs)x2
wraps
215(473lbs)x3
220(484lbs)x3
225(496lbs)x3
230(507lbs)x3
240(528lbs)x1
250(551lbs)x1
255(562lbs)x1
Bench Press - reverse band/legs out/flat back (approx 25kg off bottom, zero last 3 inches)
60(132lbs)x5
90(198lbs)x5
110(242lbs)x5
125(275lbs)x3
135(297lbs)x3
145(319lbs)x3
152(337lbs)x3
160(352lbs)x3
170(374lbs)x1 (finished with a single, I want to triple next week)
A)GHR - 10/10/10
B)Pressdowns - purple band - 25/25/25
Squats were slow today, from 175 on up, felt like I wasn’t firing like usual, weight didn’t feel heavy, I just felt sluggish, 255 is still a PR though. Last week was the same, I’m going to take this week as a somewhat deload, 80%x3x3 on both squat days, and dead day, bench will stay the same
Week 2 Day 2 (Tues)
DL/CGBP
Deadlift - sumo
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
185(408lbs)x3
210(462lbs)x3
230(507lbs)x3x3
Bench Press - close grip/paused
60(132lbs)x5
70(154lbs)x5
85(187lbs)x5
100(220lbs)x4
120(264lbs)x3
130(286lbs)x2
120(264lbs)x3
110(242lbs)x4
100(220lbs)x5
90(198lbs)x6
80(176lbs)x7
70(154lbs)x8
Wide Grip Pull ups
15/15/15
DB Press - palms in/legs up
45x25
65x25x2
Seated Cable Row
135x15
180x12
225x8
Really good day today, wanted to a light pull to rest up for the coming weeks of the peak, and 230 was flying, didn’t even bring the belt or use any chalk. Close grip is feeling strong, 130 felt like I could have done 8-10, which is good for me
Week 2 Day 3 (Thurs)
SQ/BP
Squat
60(132lbs)x5
100(220lbs)x5
140(308lbs)x5
170(374lbs)x3
belt
180(396lbs)x3
190(418lbs)x3
200(441lbs)x3x2
Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x5
115(258lbs)x5
125(275lbs)x5
130(286lbs)x5
132(292lbs)x5
142(314lbs)x5x2 - 2bd
Skipped assistance, this was a bit of a deload day for squats, and I feel a cold coming on so I just got the main work over with and called it quits
Week 2 Day 4 (Fri)
DL/IBP/Assists
Deadlift - conv/beltless
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
185(408lbs)x3
200(441lbs)x2x2
215(474lbs)x2
Incline Bench Press - narrow grip
60(132lbs)x6
70(154lbs)x6
80(176lbs)x6
90(198lbs)x6
105(232lbs)x6
DB Overhead Press
45x10
65x10
75x10
Pulldowns - wide grip
135x10
165x10
195x10
225x10
Easy peasy, haven’t incline pressed anything in a long time, 105kg felt pretty good, I think these are definitely a weak point that needs addressing
Week 3 Day 1 (Sun)
SQ/BP
First off, I volunteered to help with a study for a biomechanics student, first part involved getting a “max” for highbar/beltless/narrow stance squat. Since I’m currently on a plan for nationals, I didn’t want to max, so I went out to about 90%
Squat
highbar/beltless
60(132lbs)x5
100(220lbs)x5
115(258lbs)x5
135(297lbs)x4
155(342lbs)x3
170(374lbs)x1
180(396lbs)x1
190(418lbs)x1
200(441lbs)x1
lowbar+belt/wraps
200(441lbs)x3x3
Bench Press - reverse band -25kg at bottom, 0 at top
60(132lbs)x5
110(242lbs)x5
125(275lbs)x3
140(308lbs)x3
150(330lbs)x3
160(352lbs)x3
165(364lbs)x3
170(374lbs)x1
A)Dips
bwx12
+20(44lbs)x8
+40(88lbs)x8
+60(132lbs)x8 pr
bwx12
B)Lunge
50(110lbs)x5+5x2
60(132lbs)x5+5x2
A)Pressdowns - pb - 15/15/15/15
B)GHR - 10/10/10/10
Week 3 Day 2 (Tues)
SQ/CGBP/DL
did something to my hip on sunday, woke up and my right hip/leg really hurt, did a lot of stretching and foam rolling yesterday, and again today when I woke up and before I trained. Just squatted to loosen up and test the hip, kept the deads very light and low volume
Squat
60(132lbs)x5x2
100(220lbs)x5
125(275lbs)x3
145(319lbs)x3
165(364lbs)x1
185(408lbs)x1
100(220lbs)x3x2
Bench - close grip/paused
60(132lbs)x5
70(154lbs)x5
80(176lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x3
130(286lbs)x2
135(297lbs)x2
130(286lbs)x2
110(242lbs)x4
100(220lbs)x5
90(198lbs)x6
85(187lbs)x7
Deadlift
60(132lbs)x5
100(220lbs)x3
145(319lbs)x3
185(408lbs)x1
210(462lbs)x1x3
DB Press - palms in/legs up/paused
50x10
70x10
85x10
Pull ups - wide
10/10/10/10/10
Hammer curls
3x10
Week 3 Day 3 (Thurs)
SQ/BP
Squat
70(154lbs)x5
100(220lbs)x5
130(286lbs)x3
150(330lbs)x3
165(364lbs)x3
belt
180(396lbs)x2
190(418lbs)x2
200(441lbs)x2
wraps
210(462lbs)x2
215(474lbs)x2
225(496lbs)x2
232(511lbs)x2
242(534lbs)x2
Bench Press - comp grip/loose shirt
70(154lbs)x5
85(187lbs)x5
100(220lbs)x3
110(242lbs)x3
125(275lbs)x1
135(297lbs)x1
2board
150(330lbs)x2
shirt on
160(352lbs)x3 - 2board
160(352lbs)x3 - 1board
160(352lbs)x3 - chest
Leg Press
1x10, 2x10, 4x10, 6x10
Seated Overhead Press
40x10
60x10
80x10
Good first day in gear, the squats felt great considering I couldn’t put weight on my right leg monday morning. Bench was easy as it should be
Week 3 Day 4 (Fri)
Assistance (took deadlifts off to give hip some extra rest)
OHP
barx10
40(88lbs)x5
50(110lbs)x5
60(132lbs)x5
65(142lbs)x5
70(154lbs)x1
80(176lbs)x1
90(198lbs)x1
Seated DB OHP
40x10
50x10
60x10
50x10
40x10
Seated Cable Row
135x10
165x10
195x10
225x10
165x20
Hammer Curls
4x10
Incline curl
3x12
Week 3 Day 4 (Fri)
Assistance (took deadlifts off to give hip some extra rest)
OHP
barx10
40(88lbs)x5
50(110lbs)x5
60(132lbs)x5
65(142lbs)x5
70(154lbs)x1
80(176lbs)x1
90(198lbs)x1
Seated DB OHP
40x10
50x10
60x10
50x10
40x10
Seated Cable Row
135x10
165x10
195x10
225x10
165x20
Hammer Curls
4x10
Incline curl
3x12
Week 4 Day 1 (Sunday)
SQ(e)/BP
Squat
70(154lbs)x5
100(220lbs)x5
130(286lbs)x3
155(342lbs)x3
175(384lbs)x3
belt
190(418lbs)x2
wraps
200(441lbs)x2
215(474lbs)x2
suit bottoms (old red/black suit)
230(507lbs)x2
250(551lbs)x2
255(562lbs)x2
260(573lbs)x2
265(584lbs)x2
Bench Press - comp grip
70(154lbs)x5
85(187lbs)x5
100(220lbs)x3
110(242lbs)x3
120(264lbs)x3
130(286lbs)x3
140(308lbs)x3
150(331lbs)x1
155(342lbs)xmiss
3board
155(342lbs)x3
165(364lbs)x3
175(384lbs)x3
A)Lunge - 60(132lbs)x5+5x3
B)MB plyo push lying - 25lbsx10x3
C)Dips - bwx15x3
Hanging Leg Raises
10/10/10
Good day, squats felt heavy, but moved well, which is to be expected first time in gear, the benches went well, shouldn’t havem issed the 342 just got out of groove on the way down
bw - 83.6kg (184lbs)
Week 4 Day 2 (Tues)
DL/CGBP
Deadlift
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
185(408lbs)x2
230(507lbs)x2
belt on
250(551lbs)x2x5
265(584lbs)x2
275(605lbs)x2
290(638lbs)x2
Bench Press - close grip
60(132lbs)x5
70(154lbs)x5
85(187lbs)x4
97(214lbs)x3
110(242lbs)x3
125(275lbs)x2
110(242lbs)x3
100(220lbs)x4
90(198lbs)x5
85(187lbs)x6
80(176lbs)x7
75(165lbs)x8
70(154lbs)x9
Pull ups - wide
20/20/20
TRX Fallouts
10/10/10
Back Extension
20/20
Excellent day, I’ve been doing the yoga poses posted from Zach Gallman’s article before training and it’s been helping tremendously, 290x2 is a PR I think