Squat Add 5lbs x4x7 Bench Add 5lbs x4x7 Flat DB Bench 3x20 @8RPE Squat Add 5lbs 5x5 Deadlift Add 10lbs 6x2 Dimel DL 3x20 @8RPE Pendlay Rows 3x8 @8RPE Bench Add 5lbs x5x5 Close Grip Bench 3x10 @8RPE DB Floor Press 3x12 @8RPE Squat Add 5lbs x5x3 SSB Pause Squat 3x5 @8RPE 1 Arm DB Row Find a 40RM Deadlift x1 @9RPE. 3x1 @9RPE Bench Add 5lbs x6x3 RDL 3x8 @8RPE This last week went fine, knee is feeling back at 100% and worked up to 230 for my Dls @9, fairly conservative for a 9 once I got there. Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls. Dropped the weight to the 7.5s and got all 5minutes done in a oner. Extra workout 2: 100 RDLs, 5 minutes of planks
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Squat Add 5lbs x4x7 Bench Add 5lbs x4x7 Flat DB Bench 3x20 @8RPE Squat Add 10lbs 5x5 Deadlift 80% 6x2 Dimel DL 3x20 @8RPE Pendlay Rows 3x8 @8RPE Bench Add 5lbs x5x5 Close Grip Bench 3x10 @8RPE DB Floor Press 3x12 @8RPE Squat Add 5lbs x5x3 SSB Pause Squat 3x5 @8RPE 1 Arm DB Row Find a 50RM Deadlift x1 @9RPE. 3x2 @2RPE Bench Add 5lbs x6x3 RDL 3x8 @8RPE Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls. Yet to make all 5mins without a break with the 10s but my best is 3:52, so it's getting there. Extra workout 2: Missed this out this week since I was spotting/loading at the Scottish Master competition on the Sunday. Notes: At the end of week 2 I picked up a little pain in my right knee, which turned out to be some minor cartilage irritation. So I missed out on squats on Monday, then proceeded to do the rest of my week's squats to a parallel box, since deep flexion seemed to be the only no go zone. My usual approach to little twinges and pains is just to keep going unless they are causing real issues training. When my knee was hurting during my warm up cat/camels, I figured it was one of those times where BFI wasn't the best idea. The ramp up begins! Week 2 in most of my training blocks is notoriously horrible, since it usually means an increase in both volume and weight. Squat Add 10lbs x4x7 Bench Add 5lbs x4x7 Flat DB Bench 3x20 @8RPE Squat 75% 4x5 Deadlift 75% x3x4/80% 1+ Dimel DL 3x20 @8RPE Pendlay Rows 3x8 @8RPE Bench Add 5lbs x5x5 Close Grip Bench 3x12 @8RPE DB Floor Press 3x15 @8RPE Squat Add 10lbs x5x3 SSB Pause Squat 3x6 @8RPE 1 Arm DB Row 3x20 @8RPE Deadlift x1 @8RPE. 3x3 @8RPE Bench Add 10lbs x6x3 RDL 3x8 @8RPE Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls Extra workout 2: some time after squat/DL day, light hamstring curls x 100, 5 minutes of different angles of planks Notes; Volume always sucks. Always. Specifically Tuesday is turning into the worst day by far, now that there's also an added squat component. For the 1+ this week I only went to 5 reps, typically 1+ sets are only really used as a fatigue indicators, so if I had gone to pull it and struggled for 3 it would have been fairly evident the volume would need dialled back. I pulled 5 reps in about as many seconds, and there really isn't much point in going much further than that on a heavier 1+ especially when you have 20s still to go. For the extra workouts this week, I did both as a bigger sessions on Saturday and everything went fine. Managed to get an extra full minute of pressing done before I took a rest compared to last week, whilst still using the same weight. |
Will BrownATS Coach, average powerlifter. Archives
December 2016
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