Training logs: New block 22/10/16 Post meet deload & Week 1 back on accumulation. The week following my meet I went on a new deload scheme we're trying, which had slighter higher intensity than would we'd usually use. Day 1: Squat and Bench: 70%x3x3, 75%x2x2, DB Bench x3x20 @7RPE, Bent over row x3x10 @7RPE Day 2: Deadlift:75%x3x2, 80% x3x1, RDL x3x10 @7RPE Day 3: Squat and bench: 3x1 @80%, Pendlay Row x3x10 @7RPE All these sessions went fine, I wasn't nearly as sore in the days after this meet as I have been after previous meets, which was nice. Back to the grind, my coach and I decided that due to my current circumstances it may be possible to work in some extra sessions per week. So we're starting out with two extra sessions per week on top of the 5 normal training days I already do. Week 1: Squat 67.5% x3x7 Bench 67.5% x3x7 Flat DB Bench 3x20 @8RPE Deadlift 75% x3x4/80%x2x2 Dimel D L3x20 @8RPE Pendlay Rows 3x8 @8RPE Bench 75% x4x5 Close Grip Bench 3x12 @8RPE DB Floor Press 3x15 @8RPE Squat 80% x4x3 SSB Pause Squat 3x6 @8RPE 1 Arm DB Row 3x20 @8RPE Deadlift x1 @8RPE. 3x3 @8RPE Bench 80% x4x3 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 Didn't get much video this week, mainly cause I don't find much help in videoing high rep sets for technical pointers. However I did film my DL single at an 8, which I decided would be about 210 just to take it easy in week 1, mostly due my hamstrings being destroyed by the RDLs in the week.
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Will BrownATS Coach, average powerlifter. Archives
December 2016
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