Training Log Update – February 6-11

vlcsnap-2013-02-14-11h50m13s173My strength is steadily returning as my shoulder improves and my weight slowly climbs. I’ve got just over eight training weeks left til the APF Spring Iron Frenzy and I like the way things are going.

I’ve hit some good indicator sets on squat and bench. I’m feeling surprisingly awesome considering I’m doing my own programming, which usually runs me into the ground after about two weeks. As you’ll see below, I’m shooting for a certain range of volume on the main lifts based on how heavy the sets are. It’s a nice change of pace from the “you must do this many sets of this much weight” approach you see with Sheiko or 5/3/1.

My deadlift is still fussy as always. When I trained for my last powerlifting meet, my deadlift sucked all the way up until the meet. And then I pulled a big PR. So I’m not letting it bother me. I will continue to hammer the hams and glutes, and work on consistency with my hip placement so I can break the bar off the floor more effectively.

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The highlighted sets/exercises are listed in the YouTube details. Here are the full workouts, which you can also see on my Fitocracy page.

WEDNESDAY – FEB. 6 – MAX EFFORT SQUATS

1A. Weighted Box Jumps (holding 25 pound dumbbells)

18″ x 3

24″ x 2 x 5 sets

2A. Squats

45×8

135×5

225×5

315×3

375×3

405×5

405×5

405×3

395×3 (no belt)

19 reps between 75-80% of 1RM 

3A. Snatch grip RDLs

225×8 x 3 sets

4A. Barbell Lunges

145×10 per leg x 3 sets

5A. Double Stop Ab Rollouts

10, 10, 6

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FRIDAY – FEB. 8 – REP EFFORT UPPER

1A. Hang Snatch

75×3

95×3

115×3

135×3 x 3 sets

2A. Overhead Press

115×5

135×2

145×5

155×5

155×6

155×3

19 reps between 75-80% of 1RM

3A. Close Grip Lat Pulldowns

10, 10, 10, 10, 12

3B. Close Grip 2-Board Press

275×8

275×10

4A. DB Hammer Curls

3 sets x 12 reps

4B. Band Triceps Pushdowns

3 sets x 20 reps

4C. DB External Rotation on Knee

3 sets x 15 reps

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SUNDAY – FEB. 10 – DEADLIFTS

1A. Box Squat into Box Jump

24″ x 3

30″ x 1

32″ x 1 x 4 sets

2A. Deadlifts

135×5

225×3

315×2

335×1

365×1

385×1

405×1

430×2

430×3

445×2

445×2

430×2

11 reps between 80-89% of 1RM

3A. Paused Squats (3 sec, 3×3 at 70% of 1RM)

300 x 3 x 3 sets

4A. Band Good Mornings

3 sets x 25 reps

4B. Seated Band Hip Abduction

3 sets x 30 reps

4C. Natural GHRs

3 sets x 10 reps

5A. Reverse Crunches

3 sets x 10 reps

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MONDAY – FEB. 11 – MAX EFFORT BENCH

1A. Plyo Pushups

18″ boxes x 2 reps x 5 sets

2A. Bench Press

45×10 x 2 sets

135×5

185×5

225×3

245×1 x 2 sets

265×3

285×3

285×2

270×3

270×2

13 reps between 80-89% of 1RM

3A. Smitty Rows

70×10

80×10 x 3 sets

80×12

3B. Incline DB Bench Press

70×8

85×10

85×12 x 2 sets

4A. Half Kneeling Face Pulls

3 sets x 20 reps

4B. DB Lateral Raises

3 sets x 15 reps

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