Week 12: DELOAD - Bodyweight 176.4lbs
Monday:
Warmup B
Squat 4x3x60%
Hammer row 3x10
Planks 3x60
Stiff as a board this morning… I got the work done…
Tue: REST
Wed: UB and tempo
Thur: REST
Fri: Test 30’s and TB wts
My wife started her hypertrophy block this morning - SEEK AND DESTROY!!!
MON
Squats up to 10RM
Drop 10% 5x10
Leg Press Cluster Set (6x4, 10s rest, 6th set AMRAP)
1a: GHR 3x15
1b: Hip thrust 3x15
Delete… Tried to upload a pic…
Wednesday: Bodyweight 179.2lbs
Bench 3x5x60%
Cg bp 3x3x65
Bench pause 1in off chest 2x8x55
Db supp row 3x10
The plan was to do tempo today but I just didn’t feel like it.
Hrv: 76.8
Daily change +3.7
Readiness 4 - Red
HR: 60.7
3 days ago you were 176 wtf did you eat. lol
THats the type of jumps ill make. One day after a good long workout ill lose 5 pounds then two days later gain it right back. My calories are not high at all right now. But I think I could up my protein.
Really depends on the day, if I don’t train hard or training at all I usually don’t eat much. I performed Monday session in the early morning on an empty stomach I also didn’t eat much last weekend. Guess I ate too many pull pork sandwiches and coleslaw.
Friday:
Warmup B
7-8x30 (small improvement .02)
No weights
I actually felt great today but couldn’t execute my sprints properly. Felt like I couldn’t handle my additional strength levels or how fresh i felt and kept forcing everything. I kept telling myself today wasn’t the day i need to force anything because everything was in place to run fast. Normally I wouldn’t be ready to sprint fast until the 4 or 5 rep today I was ready from rep 1. I can usually tell what kind of race it’s gonna be judging on my warmup - it was easy to warmup and felt light/bouncy.
It’s time to relax and get ready to squat over 45,000lbs next week…
Phase 4: High frequency/High volume
Week 13:
Monday:
Warmup B
Squat 12x3x55% r 60s
Squat 3x6x60
Pause squat 3x8x50
Weighted planks 3x30s 10lbs
Very strong. I probably went to light on the squats, I decreased my squat max by 30lbs since everything is beltless.
Focusing on the barbell back squat (high bar) looking to add another 60-65lbs over the next 12 weeks. Very similar to Charlie gpp vs spp workouts as the intensity goes up I will begin to consolidate the high intensity lifts. For example the first 4 weeks will have 3 squat days, next 4 weeks 2 squat days, final 4 weeks 1 squat day. The goal of this first month is to perform all squatting and deadlifting beltless. Squat Squat Squat!!!
Why do you use belts. I havent used a belt since college when I thought it was cool. Damn belts annoy me
Got to when you squat real weight 600lbs+… Why do “raw” powerlifters wear belts?
Tuesday: Bodyweight: 180lbs
Warmup J
Bench 3x8x65% (went 5lbs heavier)
Cg bp 2x8x70
Spoto press 2x12x60 (had to reduce the weight)
Db supp row 5x15
1a: Db front raises 2x15
1b: Db tri ext 2x15
Cardiac 20mins
The presses destroyed me, I was able to bounce back to finish the secondary lifts and cardiac work strong. Making a strong effort to get 180-200grms of protein per day in this block. Glad I decided to do the cardiac work today because it did the body good!!!
Wednesday: Bodyweight 182lbs
Warmup S
Front squat 5x5x55 60 65 70 75
DL 5x2x70
Rdl 3x4x85
Hypers 3x10 (bar on back)
Mod hanging leg raises 3x15
Thur: REST
Fri: Squat
Sat: Bench
Strong session. I’m afraid of Friday squat workout…
YOu have been going up to 600? If so I can understand. Ive gone to 515 with parallel sq at 169lbs. My partner has gone 530 for 2-3 reps below parallel to a box at 165 lbs. Neither of us have worn belts since college.
This is a higher volume/frequency phase not wearing a belt is another way of keeping the overall intensity down very similar to when you are in gpp wearing trainers to run hills/sleds instead of spikes. As i start to create more intensity I will wear the belt to allow for higher loads ex: spikes = higher sprinting speeds etc. Wearing a belt is a personal choice - my weights are gpp I’ll weather wear a belt for a little extra protection esp at my age. I train with “ZERO” ego…
Friday: Bodyweight 183lbs
Warmup B
Squat 5x8x60%
Squat 3x8x65
Pause squat 3x10x55
Weighted planks 3x30s
Solid session today - I was on cruise control until the last 1-2 sets of pause squats… Saturday morning should be interesting…
Saturday: Bodyweight 183lbs
Warmup J
Bench 3rm
Wide bp 2x2x80
Spoto press 2x5x70 (was able to do the listed weight - much stronger with the lower reps)
Lat pd 5x15
1a: Db front raises 2x15
1b: Db tri ext 2x15
1c: Db hammer curls 2x15
Cardiac 20mins
Felt pretty good this morning so I went for a 3 rep max instead of a setsxreps. Time to rest and relax…
Watching this college football game - shitty clock management by miss state… Bunch of idiots…
Week 14: Bodyweight 183.3lbs
Monday:
Warmup B
Squat 6x3x70%
Squat 2x3x75
Pause squat 3x5x65
Weighted planks 3x45s
Nice and easy…
Tuesday: Bodyweight 184lbs
Warmup J
Bench 10x3x60% r 45s
Cg bp 2x5x70
Spoto press 2x8x60
Db supp row 5x12
1a: Db front raises 2x12
1b: Db tri ext 2x12
Cardiac 20mins
Strong…
Someone asked about my upper body warmup…
5min general warmup on treadmill: Incline walking
Head rotation
Double arm circle
Trunk twist
Lying quad
Single leg knee tuck
Single leg hamstring
Mb halo around head x10
Mb str arm raises x10
Mb elbow bends x10
Mb in/out x10
Band pull aparts x20
Plate series x10
Pushups x10-20
Workout!!!