Week 1 Day 1
11/3/2014
I’m excited to be sharing my training over the next 12-weeks leading up to the Powerlifting competition, RPS 2-Day North American & New Jersey Championships on January 24th.
I’ll be using a block periodization program I’ve written up. It is a 12-week program with three stages: Accumulation (High Volume, Low Intensity), Transmutation (Moderate Volume, Moderate Intensity) and Realization (Low Volume, High Intensity).
During the Accumulation I will be training four days a week.
Day 1: Deadlift emphasis
Day 2: Bench emphasis
Day 3: Squat emphasis
Day 4: OHP emphasis.
Transmutation will be three days a week.
Day 1: Deadlift emphasis, Squat, Bench
Day 2: Bench emphasis, Deadlift, Squat
Day 3: Squat emphasis, Bench, Deadlift
Realization is two days.
Day 1: Squat, Deadlift
Day 2: Bench
Last competition I hit 1640 total. My goal is to better that and my 700 deadlift.
My first workout:
Sets/reps
Deadlift: 6 X 5 @ 405
http://youtu.be/IjI3k4sQ4WI?list=UUINjWml-NhZOJoTXTOTwePg
I’ve been practicing my sumo pull for the past couple months and it feels great to be back conventional pulling. Every set was at this speed which I was happy with. I’ll be pulling conventional at the competition.
GHR: 4 X 12
DB Rows: 3 X 20 @ 100
Reverse Crunch: 4 X 12
First workout in the books and everything felt great!
Week 1 Day 2
11/5/2014
This was my first day back benching in about two months. My shoulder has been irritated for a little while now. If it doesn’t feel 100% after this workout, I will probably do a deadlift only meet. We’ll see how my shoulder feels over the next few days.
Bench: 6 X 5 @ 225
Incline DB Press: 1X 20 @ 60, 2 X 20 @ 65
Pull-ups: 4 X 10
superset w/
Facepulls: 4 X 15-20
Tricep Pushdown: 3 X 15
superset w/
Hammer curls: 3 X 15
Benching went well! Now we’ll see how the shoulder feels tomorrow.
Week 1 Day 3
Squat: 6 X 5 @ 315
Safety Squat bar Good Mornings (GM): 2 X 15 @ 155
Goblet Squat: 3 X 20 @ 32kg
KB Reverse lunge: 3 X 10 @ 20kg superset w/ Body weight squat 3 X 20
Squats were moving really fast. I was struggling a bit to hit depth which has never really been much of a problem before. Other than that things felt great.
Week 1 Day 4
OHP: 6 X 5 @ 135 w/ T-spine extensions and Cossack squats
DB Incline Press: 2 X 20 @ 60 – 1 minute rest
T-bar row: 4 X 12 @ 190 w/ Lateral raises: 3 X 20 @ 20
Standing neutral pulldowns: 3 X 12 @ 60?
Tricep Pushdowns: 3 X 15-20 @ 70?
Great workout. Took about an hour. OHP felt way better than benching, the overhead movements don’t seem to bother my shoulder.
Weekly recap
After benching on Wednesday I don’t feel comfortable enough to bench competitively in January. I am going to continue to bench and OHP, but I will not be pushing it too much. My shoulder feels good, just not good enough to give it my all.
I will continue to squat, bench, deadlift, OHP, but my plan for the meet is to do deadlift only.
1) Trust Me, You Have the Time: Fitness Excuses Under Scrutiny via Bret Contreras
2) Why Adults Can’t Squat Like Babies and Should Stop Trying To via Dean Somerset
3) Weighty Matters: What I Learned By Actually Reading That Drinking Milk Will Kill You Study via Yoni Freedhoff
4) 6 Reasons Anterior Core Stability Exercises Are Essential via Eric Cressey
5) Living Well With Fibromyalgia: How nutrition, exercise, and lifestyle strategies can help alleviate the pain. via Ryan D Andrews
6) How to Perform Band Assisted Pull ups + Advanced Variation via Nia Shanks
7) Who Stole The Soul? via Bryan Krahn
8) Be the Center Ball via Eric Dawson
9) Breaking Family (Health & Fitness) Traditions via Miguel Aragoncillo
10) The 5 Jackasses of Fitness via Dan John
11) Exercise Creativity Gone Wrong via Tony Bonvechio
12) 3 All-Time Badasses You Need To Know About via Chad Wesley Smith
13) The Truth Behind Emphasizing “Good” Fats In Your Diet via Jordan Syatt
14) Can eccentric training help prevent hamstring strains? via Chris Beardsley
15) The Great Comparison Hoax via Rog Law
1) Trust Me, You Have the Time: Fitness Excuses Under Scrutiny via Bret Contreras
2) Why Adults Can’t Squat Like Babies and Should Stop Trying To via Dean Somerset
3) Weighty Matters: What I Learned By Actually Reading That Drinking Milk Will Kill You Study via Yoni Freedhoff
4) 6 Reasons Anterior Core Stability Exercises Are Essential via Eric Cressey
5) Living Well With Fibromyalgia: How nutrition, exercise, and lifestyle strategies can help alleviate the pain. via Ryan D Andrews
6) How to Perform Band Assisted Pull ups + Advanced Variation via Nia Shanks
7) Who Stole The Soul? via Bryan Krahn
8) Be the Center Ball via Eric Dawson
9) Breaking Family (Health & Fitness) Traditions via Miguel Aragoncillo
10) The 5 Jackasses of Fitness via Dan John
11) Exercise Creativity Gone Wrong via Tony Bonvechio
12) 3 All-Time Badasses You Need To Know About via Chad Wesley Smith
13) The Truth Behind Emphasizing “Good” Fats In Your Diet via Jordan Syatt
14) Can eccentric training help prevent hamstring strains? via Chris Beardsley
15) The Great Comparison Hoax via Rog Law