My 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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