Day3:
Session 1- Squats, Bar x10, 155x5, 275x1, 319.5 x1, 341.7 x1 , 358.2 x1
Box squats- 6x2 (308)
Session 2- Db Bench (100) 3x8
Tbar row 4x10
Abs 5x10
Day4:
Session 1- Squats, Bar x10, 155x1, 275x1, 308x1, 330x1, 252x1, 363.7x1
OHP 3x10
Abs 5x10
Session 2 speed deads 5x3
Arms 3x10 for fun
Week2: Day1:
Session 1- Squats, barx10, 155x5, 275x1, 319.5x1, 341.7x1, 375x1
speed squats 5x3 at 275
Abs 5x10
Session 2- Bench 3x3 235x3, 245x3, 255x11
weighted pull ups 25
"Adapt or Die"
Monday, July 16, 2012
Thursday, July 12, 2012
File 187
Whats up guys?! I bet you're curious to see how my training is going. Well lets just say...it just feels right to be lifting heavy! I will be up front though, that deload week and heading into what i had planned, hit me hard. Ive been pounding food like no other and sleeping like a baby. Here is my workout out as of today.
Day UNO:
session 1- squats: warm ups with bar 1x10, 155x5, 225x3,265x1, 308x1 319.5x1, and 336x1.
-Volume: 5x3 at 265lbs
-pull ups 5x5
session 2- bench 3x5, set 1- 225x5, set - 235x5, set 3- 245x14....it was a rep out set. I had a MEAN pump going!
- dips bw 3x10
-abs weighted( decline sit ups) 5x10
Day DOS:
session 1- squats: warm ups bar 1x10, 155x5, 225x3, 265x1, 308x1,319.5x1, 330x1, 347x1.
-Lat pull downs 4x10
-reverse hyper extensions
session 2- speed dead lifts with bands...need to get fast SON! 5x5 185+bands(so its heavier at the top)
-The RDL 3x8
-straight leg raises 5x10
I split into 2 sessions because the first go around, doing anything after squatting sucked...so this time I planned it so i do it first thing in the morning, bounce! And come back and really focus on either the bench and dead lift. So its nothing fancy, just straight to the point. Have more days to come!!BAWSE.
"give it all you got! give it all you got!"-some funny dude in the gym scene of ~I love you man~
Day UNO:
session 1- squats: warm ups with bar 1x10, 155x5, 225x3,265x1, 308x1 319.5x1, and 336x1.
-Volume: 5x3 at 265lbs
-pull ups 5x5
session 2- bench 3x5, set 1- 225x5, set - 235x5, set 3- 245x14....it was a rep out set. I had a MEAN pump going!
- dips bw 3x10
-abs weighted( decline sit ups) 5x10
Day DOS:
session 1- squats: warm ups bar 1x10, 155x5, 225x3, 265x1, 308x1,319.5x1, 330x1, 347x1.
-Lat pull downs 4x10
-reverse hyper extensions
session 2- speed dead lifts with bands...need to get fast SON! 5x5 185+bands(so its heavier at the top)
-The RDL 3x8
-straight leg raises 5x10
I split into 2 sessions because the first go around, doing anything after squatting sucked...so this time I planned it so i do it first thing in the morning, bounce! And come back and really focus on either the bench and dead lift. So its nothing fancy, just straight to the point. Have more days to come!!BAWSE.
"give it all you got! give it all you got!"-some funny dude in the gym scene of ~I love you man~
Saturday, July 7, 2012
File 001
Hey guys! Sorry for the delay but it has been a long week at the drawing board. You know, when you're creating the perfect blueprint for what you will be doing in the gym for the next few weeks!!?! Anyways, for the next 4 weeks I will be attempting this insane...hardcore...sweaty... tough and not seen on TV weightlifting program that consists of heavy squats, deadlifts, and bench (yea, compound movements). Don't worry no TRX's or bosu balls are needed. I'm training for real. All I need is a bar, some weights, some bands, and a hard work ethic. OK...I'm going to need chalk too.
Just to give you a background, at the beginning of the year I was introduced to the Bulgarian method of weightlifting. It is mainly for oly lifters but we at legendary S and C were so curious about it, we had to give it a shot. Day in and day out regardless of how good I felt, i would squat to a daily max (single), and have working sets afterwards(volume). Since the squats were so taxing on my body, dead lifts were not on my mind. That's why I only did them once a week and I mainly went for speed. For bench, I would bench twice and base it on how i felt for that day. After about 7 to 8 weeks, I put over 50 lbs on my back squat (bawse). I competed in a meet not to long after that and went 8 for 9 in lifts, tied a Pr in bench and a PR in dead lifts. It was awesome! I didn't really focus on bench and deads, so doing well on those lifts was a plus. But after a curtain amount time, i was so beat up that my gains started to decline. I got caught up on getting stronger and that I needed to add more weight... that it slipped my mind that you can't go hard forever...you need to rest.
I maybe crazy but I want to take this method and try to perfect it (make it better suited for power lifting). I want to avoid the 'dark times'. Include assistance work and hammer my weak points. It sounds like a lot but Ive tweaked it a bit to make the program include pulling and pressing twice a week. Adding speed days to work on my explosiveness in each lift, and adding assistance work. So what is my program? Wouldn't you like to know haha. Stay tuned and Ill post my statuses on each training day and what I did for that day.
"Its just you and the bar." -X
Just to give you a background, at the beginning of the year I was introduced to the Bulgarian method of weightlifting. It is mainly for oly lifters but we at legendary S and C were so curious about it, we had to give it a shot. Day in and day out regardless of how good I felt, i would squat to a daily max (single), and have working sets afterwards(volume). Since the squats were so taxing on my body, dead lifts were not on my mind. That's why I only did them once a week and I mainly went for speed. For bench, I would bench twice and base it on how i felt for that day. After about 7 to 8 weeks, I put over 50 lbs on my back squat (bawse). I competed in a meet not to long after that and went 8 for 9 in lifts, tied a Pr in bench and a PR in dead lifts. It was awesome! I didn't really focus on bench and deads, so doing well on those lifts was a plus. But after a curtain amount time, i was so beat up that my gains started to decline. I got caught up on getting stronger and that I needed to add more weight... that it slipped my mind that you can't go hard forever...you need to rest.
I maybe crazy but I want to take this method and try to perfect it (make it better suited for power lifting). I want to avoid the 'dark times'. Include assistance work and hammer my weak points. It sounds like a lot but Ive tweaked it a bit to make the program include pulling and pressing twice a week. Adding speed days to work on my explosiveness in each lift, and adding assistance work. So what is my program? Wouldn't you like to know haha. Stay tuned and Ill post my statuses on each training day and what I did for that day.
"Its just you and the bar." -X
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