9/1: Bench
Keeping true to Prilepins chart worked to what felt like 75% as opposed to Calculated 75%. That is the only deviation I am doing to the chart.
Bench
135x10
225x3x2
Pause and Press
275x1
Pause and Press for the each of the 1st rep and then touch n go for the 2nd rep
300x2x6
(4) 400 meter sprints (1:50 avg time)
(4) 400 meter brisk walk (3:50 avg time)
Totaled 2 miles this morning at 22:34 with a walk/run. Was not trying to kill myself. legs still not recovered from Dead Monday and sprints on Monday.
9/3: From today’s workout, I discovered I do not have the work capacity for heavy weight + volume. My form went to shit on third set and my legs were shot. Maybe it’s the running, but I need to work on my work capacity for legs. Oh well, here is what I did today
P.S. For some reason, I was not able to hit depth with my vibrams like I used to, so decided I will stick with Oly shoes for Raw Squats and Vibrams when I squat in Gear. Weird but oh well, that is the way it goes.
Warmup Squat with 135Lb of Tension
135x1x3
135x2
Free Squats without bands
225x2
275x2
300x2
325x2x3
9/5: Deadlifts since I will not be able to lift until Weds or Thursday
225x3
315x3
405x1
Added Bands for Reverse Bands
460x3
470x1
500x2x5 (Felt like 80% because I could have got maybe 40-60 more pounds for reps).
I will be alternating weeks with Reverse bands and no bands up till competition with all three lifts and keep using Prilepins chart for set, rep and somewhat % scheme based on how I feel that day. In otherwords, last week was straight weight at 75%, this week is 80% but with bands. sort of like overloading but not to the extreme. Want to focus on good solid reps and form. Next week is 80-85% No bands and so forth.
9/6: Conditioning Day (Somewhat?)
Tried that sprinting workout from this article: Sprinting Towards Single Digit Body Fat
By the time the warmup was done, my heart was beating a mile a minute: Crap!!!
Light Jog (warm-up) 400 Meters rest min
High Knee March 50m 2 set 1 min rest
Butt Kicks 50m 2 set 1 min
Lateral Shuffle 50m 2 set 1 min
Cariocas 50m 2 set 1 min
A-Skips 50m 2 set 1 min
Strides, run at half speed 50 m 2 set 2 min rest
Lessoned learned from warmups, adhere to the 20 meters and stop trying to be superman when you are not.
Sprints 5 sets of 100m
Walk the 400 meters
This was brutal to my legs. Maybe still feeling it in legs from Deadlift day yesterday.
9/8: Squat
135x2x3
185x3
225x3
275x1
315x1
Added Knee wraps and Reverse bands
405x2
465x1
420x2x5 After I found my squat grove, the 420 felt like a 75% after the 2nd set.
9/12: Bench and DL
The Bench Press ending the week and the DL started the next week if that makes sense.
Bench Press:
185x5x2
225x3
Pause n Press
275x1
315x1
Added Bands for Reverse Band with 1st rep pause n press. 2nd Rep touch n go
315x3
365x2
375x2x5
DL
315x2x2
365x1
415x1
450x2x5
You’re doing a PL meet? That’s awesome. Your numbers are very impressive.
[quote]Nikki9591 wrote:
You’re doing a PL meet? That’s awesome. Your numbers are very impressive.[/quote]
Yes Ma’am getting back on the platform after 8 month layoff and 60 pound weight loss in 6 months. Lost a lot of strength but slowly regaining.
Thanks for the compliment!
9/13: Did an experiment today. Read somewhere on this site to ice your legs for faster recovery. I ran on the treadmill this morning (10) 200 meter sprint @8 speed. Then went to the track and ran (3) 400’s at 1:35 pace. Normally, I would not have even thought of hitting the gym until Wednesday night. but I iced my legs for a while after sprints and then again 2 hours before working out. then hit some Squats:
Squats:
135x3x2
225x3
275x1
315x1
Added Belt and Wraps
350x2x5
No Wraps just Belt
250x8
250x6
I sure hope I don’t pay the price in the morning from this little experiment.
9/15: Following the guidelines set forth by Shelby Starnes dieting and macronutrients, what a difference in training makes when properly fueled and I used minimal supplements as compared to before. I am supposed to eat a few more meals today and I don’t think I have the room. Looking forward to the medium day! LOL
Morning session was 30 min walking incline 9.5% and then 1 mile run 9:07
Evening Training session DL
315x1x3
365x1
405x1
455x1
480x2
500x2x3 Felt real explosive and could have gone up another 25-40Lbs but decided to exercise patience. But this will be my opener in October.
Still searching for opener for Squat and Bench:(
Trained today to find my openers.
Squats (All squats done with belt only, no knee wraps, no wrist wraps)
50Lb of chains
135x3x2
225x1
275x1
315x1x3
340x1
No Chains
350x2 This is my opener
Deadlifts
50Lbs of Chains
335x1
385x1
435x1
485x1
No chains
500x2 Opener fo DL
Bench Press
185x10
added 50Lb of chains (Pause n Press)
135x1
225x1
275x1
300x1
No Chains (Pause n Press)
330x1
350x1
Planned opener will be 330. Was not explosive as wanted. I realize I was tanked since I did the Bench press last, but just don’t want to open too heavy and tank the lift in case things in warm up don’t go as planned.
Training vids from today. Just for the record, in case any doubters, I had to place (3) 25lb plates on the side of the 45’s and 100s due to the gym being crowded as heck.
9/20: Am Trainig 
but son has football game tonight so well worth the loss of sleep. LOL
Dead Monday!
135x5
335x1x3
425x1
Added 50Lbs of Chains
425x1
475x1
No chains
530x2x2
Wow, strength still looks to be there to me.
[quote]Nikki9591 wrote:
Wow, strength still looks to be there to me.[/quote]
As much as I would like to agree with you, I am basing this on my last numbers in January at a heavier weight. I have pulled, squatted and benched heavier but of course this was 60Lbs heavier. In addition, I consider how far would I be if I stuck at that heavier weight class what I would be pulling, squatting and benching now.
Kinda of disheartening, but I do feel better at this lighter weight. We will see in 4 weeks!
Thanks!
9/23 Squats
Squats w/50Lbs of Chains
135x3x3
225x1
275x1
315x1
Added Belt and Knee Wraps, Removed Chains
375x2x2
375x1
9/25: Bench and DL
Volume dropping to taper for meet. Next training cycle I will have a better plan of attack. Still learning how to train and adjust. Starting to feel like I gaining a grasp on how to train within my limits and make good progression.
Bench w/50Lbs of Chains
Barx5
135x3
Pause n Press
225x3
275x1
No Chains
320x1
350x1x3
Was going to call it quits, but I just couldn’t without a few DL’s to end the week off right. Made sure I kept volume low in order to be ready for next week and the week after when I am hitting heavy singles.
DLs
315x1
405x1
455x1
505x2
9/27: Deadlift Monday
335x1x3
425x1
475x1
510x1
540x1x2
500x2
9/29: Bench
Bench Press
185x3x2
225x3
Pause n Press
275x1
300x1
335x1
360x1
380x0 Got stuck half way up
360x1x2
370x0 Got stuck half way up.
Maybe it was the sapping of the strength of doing my own lift off or maybe I just need to work on my tricep strength more to get pass that sticking point. Oh well, I have an idea on what to do after this meet. For now, 360 will be my 2nd attempt and my 3rd attempt will be a balls out effort on either 375 or 380.
10/3: Squat day. Squats felt real heavy today once I went over 315. I know I could you use a deload week which I will take after this week which will give me a week before the meet to recoup. I will focus on hitting depth and technique with the heavier weight next week.
Squats:
185x3x2
225x3
260x1
295x1
Added Belt
340x1
Added Wraps
375x1 Easy hit
400x0 Got stuck in hole. No explosion
385x1 slow grind.
Maybe I will feel better when I deload before the meet and have a chance to hit some good numbers at the meet. As it stands right now, my goal of 425-450 squat for meet looks bleek but I’ll be patient. I know this is a marathon and not a sprint.
