2/25: Bench Day
Bench Press Touch n Go:
135x20
225x15
315x8
Reverse Band Bench Press Pause n Press (0 Top, 120Lb off Bottom)
365x3
405x3
455x1
475x1
485x0 Failed half way up, Damn Tricep strength!
Dead Position (2bd height) Bench Press:
315x3
335x3
355x3
2/27: Squat day
Working on form and speed today. Feeling a tad beat up so decided to take it somewhat easy.
Low Box Squat with Bands: Tension (50 @ Bottom, 120 @ Top)
Bar only—3 sets of 2
Low Box Squat with Bands: Tension (60 Bottom, 150 Top)
Bar only—3 sets of 2
Low Box Squat with Bands: Tension (110 Bottom, 270 Top)
Bar only—5 sets of 2
3/1: Dead lift Day
3" Deficit with Hook Grip
315x3
365x1
405x1
455x1
505x1
Reverse Band DL (135 off Bottom, 0 at top) with over and under grip as normal
495x3
525x2
550x2
3/3: Bench Day
3bd Press:
135x10
225x10
315x6
365x2
385x2
2Bd Press:
315x4
350x2
350x1
Barbell Rows:
135x10
225x10
315x10 A very hard 10. Had to get past my barrier of 7 to 8
340x7
Dropset Pushups with 45Lb plates on back
135x10
90x5
45x2
1 min rest
20 bodyweight pushups.
3/5: Squat day
This week is the start at my attempt at peaking. I went through a semi-strength phase and now I am starting to peak. I am looking at 4-6 weeks of band work for squats, bench and DL. After that, I will be working up towards my Comp lifts for 8 May.
Low Box Squats below comp depth with 3 Purples and various Tensions.
Bar + (25Lbs of tension@ Bottom, 80 Top) 3 sets of 2
135Lbs Bar weight + (80Lbs of tension @ Bottom, 230Lbs of tension @ top)
2 sets of 2
6 sets of 1
This is an awesome list you got going man, and its the same exercises that are staples of my workouts. Gives me the motivation to keep on going as well bro. Keep the good work up!
[quote]Devildog07843 wrote:
This is an awesome list you got going man, and its the same exercises that are staples of my workouts. Gives me the motivation to keep on going as well bro. Keep the good work up![/quote]
Thanks for the compliment!
3/8: DL Day
3" Defecit DL
365x3 Hook Grip
430x1 Hook Grip
480x1 Hook Grip
530x1 Normal over/under grip. This was a borderline 2 white lights maybe 2 Reds. Was a struggle but I stuck with it.
Reverse Band DL’s (135Lb off bottom, 0 at top or at knee level)
520x2
550x2
575x1
3/10 Squat day
Lessoned learned. I did not keep track of how many weeks of using bands and now I feel beat up and drained; six weeks straight. I will keep track of my band work and limit to 3 to 4 weeks max and progress from there.
Low box squats: Double wrapped one of bands for increased tension. Hard to tell how much exactly at top and bottom.
Bar + tension of 40Lbs @ bottom and 110 @ Top
3 sets of 1
Bar + Tension of 80-90Lbs @ Bottom and 180-200Lbs @ top.
sets of 1
135Lbs of bar weight + Tension of 80-90Lbs @ Bottom and 180-200Lbs @ top.
1 set of 1
185Lbs of bar weight + Tension of 80-90Lbs @ Bottom and 180-200Lbs @ top.
1 set of 1. This overpowered me so decided to lower bar weight
165Lbs of bar weight + Tension of 80-90Lbs @ Bottom and 180-200Lbs @ top.
3 sets of 1
Power Rack Walkouts. With these, I got in and out of the initial squat position and walked back and forth for 20 to 30 seconds.
Used for 1st set, 425Lbs
2nd set used 515Lbs
3rd set used 535Lbs all without a belt and neoprene sleeves.
3/12: Bench Day All presses done pause n press
Bench Press with Bands (60Lbs of tension at bottom, 135Lbs at top)
45lbs or just bar: 5 sets of 2
135lbs: 1 set of 3
225Lbs 4 sets of 1
4 Bd Press
315x3
365x3
410x2
440x1
Bench Press with 15 second rest in between reps
365x1x3
Did some DL’s. Wanted to test how my body responds by adding in moderate to heavy DL in order to get in another lower body session in for the week.
Sumo DL:
405x3x2
460x2x2
As of today, 14 march body is not demolished and I believe it was because I did not try to go too heavy on DL’s and reduce the volume. Will try again next week with a small incremental weight increase in Sumo DL’s with same volume
3/15: This week is the start peaking for 8 May Comp. I will try to limit my band use and go with strict linear progression weight. Each weak will be a goal increase of 5-20Lbs depending on how I feel that day. With DL’s I plan on sticking with Reverse bands and keep a 50Lb differential between the regular DL’s and reverse band in order to work on Lockouts with heavier weight. With Squats, I will use reverse bands to have heavier weight on my back at the top than normal.
Conventional DL’s:
315x3 Warmup
405x3 Warmup
455x1 Moderate Warmup
500x1x3 Working sets
Reverse Band DL (135Lb off bottom, 0 at lockout by knees):
550x1x4
3/17: Since I am a RAW PLer, 4,3,2 Board presses benefit me by allowing me the confidence to hold heavier weight when benching and improving my tricep strength. One of my problems when benching heavier weight is geting over the initial shock of heavier weight on my shoulders. The boards help me overcome the mental block…
3bd Press All pause n press:
135x10
225x5
275x3
315x3
370x1
405x2
2bd Press All pause n press:
405x1x2
Bench Press Pause n Press:
370x2x2 I had a few more left in tank and felt like I could have kept going. However, I do not want to over due it. Next training session will be 4bd press and bench press with bands. Alternating each week. So far, I feel pretty good working my bench training in this matter.
Sumo DL’s: I was going to go heavier, but since I am squatting Friday, I did not want to press it and have my squat session suffer.
Sumo DL’s
405x2
435x1x2
For squats and DL, I am doing a linear progression. I believe I can make nice progress for the next 6 weeks to hit a PR on squats and DL. The goal is to add 10-25Lbs per week. The 375 was moderately heavy and from my last comp. squat numbers, 375 equated to approximately 90%. However, the weight did not feel like 90%. I had a lot of good explosion out of hole with gas in tank.
3/19: All squats below were done without belt, knee wraps or knee sleeves.
Barx3x3
135 3 sets of 3
225x1
275 2 sets of 1
325 1 set of 1
375 1 set of 1
Put on single ply knee sleeves
375x1
Used Belt and single ply knee sleeves
375x1
I really want to compete in the future in RUM and build a solid foundation. Furthermore, if I have a solid foundation I believe I will be ready put on the squat suit and bench shirt. I just want to see how far I can progress without the PL gear.
Man, what a change in plans. My doctorate advisor jokingly tells me constantly I can solve the meaning of life with a solar calculator, pencil and paper, but can’t add 1+1 to save my life. In otherwords, I am going to San Antonio next month and it dawned on me late that I will not be able to make the 8 May comp in OKC since my weight class lifts on Sunday. Damn!!! Oh well, I will attend a USAPL in Spring TX 10 July so I can get into the RAW national 16 July in Denver.
3/22: Just hit the squats light today. I was not in the mood to lift, but not out of it enough to leave. I put on my Oly shoes and did the following:
Olympic Squats with Oly shoes:
135x1x5
225x1
275x1
315x1
Wide stance (Regular stance for me) Squats with vibrams:
135x1x10
225x1x10
315x1x3
I will have to make some adjustments to my training in order to peak at the right time. Will make the adjustments by Wednesday and I plan on squatting again this week if body says I can.
3/24: Max Effort Bench Day
3Bd Press Pause n Press:
135x10
225x4
315x3
370x3
385x1
415x1
430x1 Could have got one more if I had a training partner for a little extra help
Incline Bench Press
225x10
275x7
Bodweight (BW) a hard earned 270.9
Dips with Bodyweight:
1 set of 9
1 set of 10
1 set of 8
3/26: Speed Squats with about 40Lbs of tension at bottom and 90Lbs at top
Low Box Squats:
Bar only 2 sets of 2
135x1
185x1
225x1x6 Had no more explosion at 6th set
Good mornings:
225x3x3
3/27: Speed Bench and DL’s with about 90Lbs of tension at top and 40Lbs at bottom on Bench
Bench:
Bar only 1 set of 2
135x2x2
185x1
225x2x6
Conventional DL’s with about 80Lbs of tension at lockout
135x2
225x1
315x1
365x1x8
3/28: Max Effort Squat
High Box Squats ( Was an extremely quad specific exercise based on the height of the box; 6 purples of the aerobic step pillars) Felt the weakness in the quads.
Bar only: 1 set of 3
135x3x2
245x2x2
315x1
365x1
385x1
425x1 with knee wraps
Walkouts:
445x30 seconds
535 2 sets of 30 seconds
3/31 Max effort Bench and DL. This is different from the typical WS template but this seems to be working for me so far.
4 Board Pause n Press Bench Press:
Bar only 1 set of 20
135x3
225x3x2
315x1x2
365x1
405x1
430x1
450x1 PR beat last PR of 440.
Reverse Band Conventional DL (135 off bottom, O at lockout)
405x1x2
455x1
500x1
550x1
570x1 PR Beat Last PR of 550
Will stick to this format and adjust accordingly as I get stronger.
Nice log dude! Some serious weight going up… keep up the good work!