Update....
Squatted and benched everyday for last 9 days, will continue this as long as I am able.
Ive moved my squat up around 10-15kg and bench up 5-10kg, while loosing over a kilo.
02/05/14 - WK 0 - Fri - Squat 150x3@9; Bench 32" Grip (wide) 115x3@9.5
est. max, Sq ~= 170kg ; Bp ~= 127.5kg BW@96.8kg.
Week 1:
Date Day Squat Bench Deadlift
05/05/14 - 01 160x1@8.5 Hi bar 130@10 Wide grip 200@8 Deficit no belt
06/05/14 - 02 120x2@9.5 Front Squat 110@8
07/05/14 - 03 162.5@10Hi bar 115@8 180x3@8.5 Stiff leg DL
08/05/14 - 04 165@10 Hi bar 125@9
09/05/14 - 05 167.5@8.5 low bar 132.5@10 Wide Grip 240@8.5 Rack DL
10/05/14 - 06 160x3@8; 170x1@9 LB 120@8.5 180x1x5@7 floor dl
11/05/14 - 07 145@9 paused beltless hi bar 135@10 Close grip
12/05/14 - 08 172.5 @9.5 130@9.5 MedGrip 180@8 Deficit no belt
13/05/14 - 09 175@9; 150x2@7;160x2@8 120@7.5 wide;120x2@8 close grip
I think my strongest grip for the bench is thumb width from start of knurling (~21"), rather than 32" but that might be because of tired pec insertions.
So far squat has increased to 185kg with no psych-up and at a bodyweight of 95.5kg
Relative strength increase from 1.75 x bodyweight to 1.94 x bodyweight. in less than two weeks.
Bench increased from 1.32 x bw to 1.4 x bw.
I need to pull back on the bench as I keep trying to go to 1@10 rpe, possibly work to ONLY 1@8, then use the press to build strength.
Tuesday 13 May 2014
Saturday 10 May 2014
Increasing Frequency....
I have decided to switch from a 3-4 day a week routine to that of a minimalistic high frequency model of training, inspired by Greg Nuckols' Max everyday article, found here (Maxing on Squats and Deadlifts Every Day), Damien Pezzuti article, (HOW TO: HIGH FREQUENCY AND INTENSITY TRAINING FOR POWERLIFTING). Both inspired by John Broz method of training.
I have used this method before with good results, even when training with an injury.
This last week I have squatted and benched for 6 days straight. While dropping weight (over 1 kg) I have increased my squat from a difficult 150kg x 3 to an easy 160kg x 3 followed by a easy 170kg x 1. I back squatted only 5 days with a front squat on the 2nd day, each back squat day I worked up to a single adding 2.5kg each session.
For my deadlift training I have decided to take some ideas from Tom Martin, a incredibly strong lifter who utilises high frequency training.
So over the week I will do 3 deadlift training days:
Day 1) Deficit DL (3" Box) to a single 1 @8-9 RPE
Day 3) RDL/SLDL 1x3-5 @8-9
Day 5) Rack DL 1@8-9, increasing rom over weeks leading to a pull from the floor a few weeks before the meet.
If I feel like it I will do additional pulls, such as speed deads (which I did today), power cleans, etc
I will be using this method leading up to the meet.
I have used this method before with good results, even when training with an injury.
This last week I have squatted and benched for 6 days straight. While dropping weight (over 1 kg) I have increased my squat from a difficult 150kg x 3 to an easy 160kg x 3 followed by a easy 170kg x 1. I back squatted only 5 days with a front squat on the 2nd day, each back squat day I worked up to a single adding 2.5kg each session.
For my deadlift training I have decided to take some ideas from Tom Martin, a incredibly strong lifter who utilises high frequency training.
So over the week I will do 3 deadlift training days:
Day 1) Deficit DL (3" Box) to a single 1 @8-9 RPE
Day 3) RDL/SLDL 1x3-5 @8-9
Day 5) Rack DL 1@8-9, increasing rom over weeks leading to a pull from the floor a few weeks before the meet.
If I feel like it I will do additional pulls, such as speed deads (which I did today), power cleans, etc
I will be using this method leading up to the meet.
F*ck it I'm back...
After 3 months of bodyweight only exercises I have decided to start a 10 week training cycle leading up to the YNE Classic powerlifting comp.
The bodyweight routine I used ran over 4 days/week working the whole body in each session.
To that bent, I have decided to continue with a full body routine 4 days a week.
Mon - Squat, Press, PC->HP, Weighted Chins
Tue - Dips, ring rows or curls, powershrug and GM
Wed - run/walk/nothing
Thur - Squat (possibly diff var), HSPU/press, PC->HP, Pullups
Fri - Bench, ring rows or curls, powershrug and GM
Sat - long walk, active recovery etc
Sun - Rest
In case you're wondering, the pulling part of my program is taken from Bill Starr's no deadlift program.
Not sure if it will work...as I always deadlifted prior to a comp. But the total to qualify for the British Classic, is only 545kg, so even if my dead doesnt move, or drops, I can easily pull 240kg.
If this routine is too much to recover from, I will prob switch to his traditional method of program layout,
to wit - HLM.
Mon - Squat, BP, PC->HP, HSPU
Wed - Sq, GM, Press, Dips
Fri - Sq, Power Shrug, BP
Rotating reps and sets weekly
Anyway for the meet my planned attempts will prob be:
Squat - 160, 180, 200-210
BP - 120, 130, 140-150
DL - 220, 240, 260-270
My lifts havent increased since last comp (a year ago) But have had a few injuries from american football (dislocated right shoulder, messed up right elbow, left knee damage (from three 140kg fat bastards trying to sweep the leg)) and so on.
Plus have been cutting for 2 months or so, from 106kg to 96kg so far. Will continue for another month, while re-building strength, and tolerance to weights again.
Plan to cut to 7% bf and hold it there. Will prob try to compete in the 105kg class, so can gain some weight for the British, otherwise the 93kg class, I will be struggling to maintain that weight.
British Projected attempts in October-
Prob
squat - 220-240kg
bp - 150-160kg
Dead - ~285-290kg
at around 95kg bw.
The bodyweight routine I used ran over 4 days/week working the whole body in each session.
To that bent, I have decided to continue with a full body routine 4 days a week.
Mon - Squat, Press, PC->HP, Weighted Chins
Tue - Dips, ring rows or curls, powershrug and GM
Wed - run/walk/nothing
Thur - Squat (possibly diff var), HSPU/press, PC->HP, Pullups
Fri - Bench, ring rows or curls, powershrug and GM
Sat - long walk, active recovery etc
Sun - Rest
In case you're wondering, the pulling part of my program is taken from Bill Starr's no deadlift program.
Not sure if it will work...as I always deadlifted prior to a comp. But the total to qualify for the British Classic, is only 545kg, so even if my dead doesnt move, or drops, I can easily pull 240kg.
If this routine is too much to recover from, I will prob switch to his traditional method of program layout,
to wit - HLM.
Mon - Squat, BP, PC->HP, HSPU
Wed - Sq, GM, Press, Dips
Fri - Sq, Power Shrug, BP
Rotating reps and sets weekly
Anyway for the meet my planned attempts will prob be:
Squat - 160, 180, 200-210
BP - 120, 130, 140-150
DL - 220, 240, 260-270
My lifts havent increased since last comp (a year ago) But have had a few injuries from american football (dislocated right shoulder, messed up right elbow, left knee damage (from three 140kg fat bastards trying to sweep the leg)) and so on.
Plus have been cutting for 2 months or so, from 106kg to 96kg so far. Will continue for another month, while re-building strength, and tolerance to weights again.
Plan to cut to 7% bf and hold it there. Will prob try to compete in the 105kg class, so can gain some weight for the British, otherwise the 93kg class, I will be struggling to maintain that weight.
British Projected attempts in October-
Prob
squat - 220-240kg
bp - 150-160kg
Dead - ~285-290kg
at around 95kg bw.
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