Haven't posted a journal in ages, so I figured what the hell. I've got some free time at work. I'm not training for anything in particular right now, may get back into competing (powerlifting) in the fall. We'll see.
I'm just running a basic progression for bench & squat. Starting low on heavy bench day, only around 50%. But it's a 12 week progression, so it will get heavy down the road. Accessory work is higher %s though. For deads, I just alternate between rack pulls for reps (usually 5s) and singles from the floor. All pulling is done after squatting.
I run a 3/week cycle right now.
1 - Heavy bench
2 - Squat/DL
3 - Speed bench.
Here's today, squats & pulls (excluding warm ups)
SQUAT
275 2x5
295 2x5
315x5
**All easy sets, been box squatting for the last 12 weeks so just getting acclimated to free squatting again.
RACK PULLS (below knee)
405x5
455 2x5
475x5
495x5
**NTF
LEG PRESS
5pps 4x12-15
45 DEGREE HYPERSBW 3x15-20
**Paused at bottom & top.
A little core work and stretching.
Speed bench and some recovery work tomorrow. I usually have a rest/recovery day between sessions, but I'm behind due to coming back from vacation. Going to get a s***load of chinese food right now.
Later.
I'm just running a basic progression for bench & squat. Starting low on heavy bench day, only around 50%. But it's a 12 week progression, so it will get heavy down the road. Accessory work is higher %s though. For deads, I just alternate between rack pulls for reps (usually 5s) and singles from the floor. All pulling is done after squatting.
I run a 3/week cycle right now.
1 - Heavy bench
2 - Squat/DL
3 - Speed bench.
Here's today, squats & pulls (excluding warm ups)
SQUAT
275 2x5
295 2x5
315x5
**All easy sets, been box squatting for the last 12 weeks so just getting acclimated to free squatting again.
RACK PULLS (below knee)
405x5
455 2x5
475x5
495x5
**NTF
LEG PRESS
5pps 4x12-15
45 DEGREE HYPERSBW 3x15-20
**Paused at bottom & top.
A little core work and stretching.
Speed bench and some recovery work tomorrow. I usually have a rest/recovery day between sessions, but I'm behind due to coming back from vacation. Going to get a s***load of chinese food right now.
Later.
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