Good stuff in here!
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thanks, just hopefully soon I can use all this on the platform soon.
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1-9-2020
DE Lower
Rest per set: 40 seconds
SSB Box Squat
225@12x2
Overhand DL
315@15 Singles
Reverse Hyper: Black Mini@4x10
Leg Press: 405@4x10
Front Pull Downs: 100@4x10
Bird Dogs: 2x10
3-9-2020
ME Upper
1 Board Press
315x1
330x1
340x1 - PR
Pull Ups: 120@5x5
Press Downs-Bar: 70@4x10
Hammer Curls: 30@4x10
Face Pulls: 50@4x15
Side Laterals: 20@4x10
Lots of big lifts and PRs recently, think this is my first time in this log, good work and good luck for the meet!
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Well just getting back my gains and being smarter using the system, and we will see about a meet any time soon.
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what height of box are you squatting to?
I go to parallel for training, it helps keep the hips healthy. I had to use 4 red bumper plates and a blue plate to get the correct height.
And Iām back. Good to see you back logging Rob. Looks like the strength is coming back. Nice work mate.
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@simo74
Thanks, so far I have already excited my last strength number around and I can say that is due to smarter planning this time around.
5-9-2020
Note: Only was able to get 4 hours of sleep since I had a chiro appointment so just did squats since it felt sluggish
54.5kg Banded Box Squats
315x1
365x1
385x1 - this was a bit of a challenge as top end felt like a brick house
6-9-2020
Wanted to make up for yesterdays sessions, so I merged the two together.
Blue mini Bench
165@8x3
Side Lat Pulls: 20@4x10
Reverse Hyper: Black mini - 4x10 -will add another set of another band
Hip Thrust: 315@4x10
Kick Backs: 16.5@4x10
BB Curls: 60@4x10
Shrugs: 135@4x10
Will be working on the overall 4 year cycle plan with more details about my programming and will post it here!!!
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Some nice lifts in this log.
Keep up the good work!
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@painter27
Thanks, still fully working out the bugs in training and finding what works and what doesnāt
8-9-2020
DE Lower
SSB Box Squat 250@8x3
Deficit DL 315@15 singles
Pull Through: 80@4x10
Extensions: 130@4x15
Back Pull Downs: 90@4x10
Sled Pulls: 135@200 meters
Side Bends: 45@4x10
Note: Will be taking out SSB bar for DE Lower training and will be explained why in the breakdown!!
10-9-2020
ME Upper
Pin Press - Blue band wrapped x5
275x1
285x1
Pull Ups: -120@5x5
Press Down - bar: 70@4x10
Hammer Curls: 32.5@4x10
Face Pulls: 70@4x10
Side Laterals: 25@4x10
Program Write Up
We all know when following in the foot steps in the West Side barbell you are doing a multi-year training program and not a quick fix program.
Current Known Weakness:
- Latās
- Triceps
- Glutes
4 Year Cycles:
- Base Line Training
- Higher Resistance training
- Figure out weight class and fill out
- National Championship Clash
Max Effort
In the current state of the training cycle, will be sitting more around 1RM then once I reach a point I will be adding 2 and 3 RM into training. The reason behind this is to figure out what is helping out my training and what is not offering anything to the training.
Dynamic Effort
I am currently using 9 week training cycle and by this I mean I am using 3 separate cycles into one before adjusting %'s.
Cycle 1: Band Tension A >50/55/60
Cycle 2: Band Tension B >50/55/60
Cycle 3: 5x5 >70/75/80
Upper DE
Comp bench will only be used for DE Upper for the current state of training
Tension A = Blue band
Tension B = Purple Band
Lower DE
With DE, I will always do a Box Squat before a DL variant and between all sets will be a 40 second rest.
Tension A = Purple Band
Tension B = Black Band
Dead Lifts
- Will be using 60% on the bar at all times
- 15 singles
DL Variants:
- Deficit DL
- Sumo DL
- Comp DL
- Banded Comp DL
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Looks good! I might steal this template from you and write out my own plan.
You think one of, if not the main principle, in improving lifts is hammering weaknesses?
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I like how youāre rotating the DE deadlifts week to week. That seems like a good way to spread the abuse around and keep your hips and back from getting too upset.
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@trapper175
I believe it is one of the core principles because if you bring up your weaknesses then everything else will come up.
How can you have a 400lb bench without looking like a 400lb bencher?
@FlatsFarmer
It also keeps DE training from getting stale.
so are you cycling through the DL variations on DE and ME days?
I only use Rack pulls once every couple weeks on ME and on DE I rotate
Yeah if I wouldāve just looked back through your log I couldve answered myself haha
ME Lower
Banded SSB Box Squat(54.5kg+32.5KG)
315x1
335x1
385x1
Reverse Hyper Blue Band@1x10 Black Bank@3x10
Extensions: 150@4x10
Side Lat Pulls: 20@4x10
Bird Dogs: 3x10
DE Upper
Blue Band Bench
180@7x3
T-Bar Row 90@4x10
Kick Backs: 16.5@4x10
BB Curls: 70@4x10 ā Will be removing these as there is no need for non iso work
Shrugs: 225@4x10
DE Lower
SSB Box Squat
275@9x2
Sumo DL
315@15 Singles
Extensions:160@4x15
Behind Pull Downs:110@4x10
Standing Crunches: 70@4x10
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if you go to my bio you can get into contact if you expand my bio.