Thanks.

27/11/16

Bench
10x100 kg
10x100
15x100

Incline
10x80
10x80
15x80

Decline
10x90
10x90
14x90

Congrats bro. That's a big stage to be pulling silver too!

Thanks!

01/12/16
Squat
2x3x115

DL reverse bands
4x4x150

+support

02/12/16
Bench
15x50
4x90
9x120
4x135
15x100
23x80

Incline
11x80
9x80

Decline flyes
20x10
20x10

Pulldown
25x55
15x50

Robe triceps
30x30
30x25

3/12/16

Walked the dog about an hour. About 100 squats with a light kettlebell while playing Hearthstone.

4/12/16

Pinky
-> 3x120

4 board
3x120
3x130
3x140
2x150

Katana 46 scoop
3x190 touch on last
3x200
2x210
2x210
3x200

Touch chest on all reps

Reverse double blue bands (16)
3x170
2x220
3x220
2x220
3x200

Rear delt
2x12x6

Halbert Raises
2x12x12

Facepulls
2x12x20

Robe ext
About 70 reps drop set.

I'll try 1 squat, 1 deadlift day and 2 bench days for a while. Not sure exactly what to do on squat and DL day.

I dont at all feel as spent as I did after yesterdays bench session. Not really sure what support stuff to do after squatting. I will borrow a suit soon, so I can add that to the mix also.

05-12-16

Squat
10x25
10x55
3x85
3x115
3x125
3x135
3x145
3x150
Wraps
3x160
3x170
3x180

Legpress, Leg ext, seal row, pulldown.

Week 1 squat and DL
85% of goal weight x 2 x 2

You can mix this next part up a lot with bands, chains, block pulls, etc., but this is a good template:
speed DLs or squats
60% of goal weight x 3 reps x 5 sets

Then do assistance work that addresses your weak points (glute-ham raises, reverse hypers, KB swings, etc.). Rows & pullups or pull downs are fine too if you need extra back work. Leg extensions & leg curls are pretty much a waste of time.

Each week add 2.5% on your top set and 5% on your speed work.

If you are failing to get two reps on your heavy set between 90-95%, you have your goal weight set correctly. If you fail two reps at 87.5%, its too heavy. If you get two reps with 95%, your goal is too light. Adjust accordingly.

Go back to 60% on speed work the week after you do 75%.

Soo many questions, hope you will take the time to answer :-)

Ok, this makes sense. I think DL will be easier to set a goal for.

I've done 1x180 and 2x170 recently. What would you say a reasonable goal is?

Also I am terribad at lockout for deadlift, what should I do after 2x2 and speed? Exact exercises, reps and sets prefered :-)

How hard was 180x3? How good was your form? Did you happen to record it? You can always adjust your goal during the cycle based on how its going. Just based on what you said so far, I might set your goal at 200 to start out. Answer my questions though, and post a video of 180x3 if you have one.

You can adjust this so its anywhere from 8 to 16 weeks per cycle. You want to hit 100% about two weeks out, then hit your openers the week before the meet. The way to adjust it to make it longer is either start at 80 or 82.5%, and/or do some weeks twice in a row - I've made nice gains by doing 90% three weeks in a row during an 11 or 12 week cycle for example, before going up to 92.5%. Its very flexible. If your meet is in May, you could do either two or three cycles on this, depending how you set it up. What you want to plan is to hit your goal weight two weeks out, then work backwards with your percentages. The goal weight can change during a cycle, but you probably want your percentages static once you set them.

I do my bench secondary raw, but I usually do secondary squat and DL in briefs. You can do it raw if you prefer.

Assistance varies, but higher reps is usually preferable. I know your posterior chain is weak based on seeing your DL, so something like 3-5 sets of GHRs or reverse hypers would always be good. Sets of 8 - 15 swings would be good too - you could do 5 - 10 sets of those. RDLs would be good too, but keep those in the 5 - 8 rep range. All kinds of rows are good - cable, dumbell, barbell, machine, whatever works your lats best. I usually only do rows after both my bench days, but if your lats need attention, you could do them on DL days as well. Pulldowns and/or pullups - same thing, 8-15 reps. Rows are more important than vertical rowing for benching imo, so I rarely do that anymore, but my lats are not a weak point on me, so try to figure out what you need.

I unfortunately don't have a video.

How hard was 180x3? Hard but okay. I stopped mostly because it was first heavy squat in about 3 weeks. They where all to depth.

I can ask the guy who wrapped me, he is the kid with 250/175/300 raw total at 93 kg class. He should have an opinion.

Lets just say 200 as a goal, it is fine to do first cycle with just wraps and wait until next one to add the suit, maybe add suit last week or 2 to get an idea of next goal?

190 as target for deadlift sounds ok?

On Thursday when i do my deadlift it will then be
2x2x190*0,85
5x3x190*0,60 speed (not timed like the bench?)
Should I do some lockouts also?
3x10 GHR
3x10 Rev Hypers
RDL 3x8
3x10 BB rows

Something like that?

For swings I would prefer to do that as GPP whenever at home, is that fine?

I should have realized you squatted raw with wraps and are going to use a suit in the meet. That makes things more complicated, and you ought to get good at using that suit asap.

Have you ever squatted in a suit before at all? How about in a meet? If so, what are your gym and meet PRs?

If not, you need to put the suit on and figure out what you can hit depth in first. I would get very good at squatting to depth with maybe 2.5 - 5 KGs more than that every week. That should be right around your opener.

Depending how hard it is to get a good squat at your opener weight and how good it looks, then add some weight and see how that goes. You're going to have to use judgement on whether to continue to add weight, do a cleaner rep with opener weight, or if you add weight - how much to add. It could be 5KGs or 50KGs depending on how things go. Part of the process is going to be feeling how the added weight feels on your back and getting used to it.


DL: yeah, that sounds fine.

Practice holding the lockout and squeezing your glutes as hard as you can on the last rep of each set. Pretend you're trying to bend a coin between your butt cheeks and your life depends on bending it. Hold the last rep of the last heavy set as long as you can.

Speed - correct, no time. Just focus on moving every rep as fast as you can with good form.

That's a lot of assistance work, but if you can handle it, yeah, those are all great exercises. For GHRs, if those reps are too easy with good form, add band or weight resistance or raise the foot plate if you can do that. Sometimes I will do as many as 20-25 reps without resistance or 10-12 reps with resistance. But dont do more weight or reps if your form breaks down.

Yes, swings are great as GPP on off days. Just dont beat yourself up with them if you're sore from squats or DLs.

I have squatted 230 in a full meet. That was back in 2007. My last full meet was in 2008.

I think gym PR is the same, but it is a long time ago, also I weighed 95 kg at the time.

I think getting a suit and doing 2x2 adding 5 kg every week is a good idea since I should be able to have easy progression for a while.

To be honest, I may not even be able to do 1 non assisted GHR atm, but we will see tomorrow, today is bench day :-)

I would hit your opener with good form in a suit basically every week. I'd do something heavier after that. See how that goes. If you can do doubles with good form, great. But focus on using good form and good depth on your first rep.

Yeah, GHRs are hard at first, but it wont take long if the strength is there. I had to do assisted reps when I first got my GHR. If I remember correctly, after about a week or so I was doing sets of 10 unassisted.

7/12/16 At home
DB bench
5x15x16,5
2x20x16,5

Band supported pullups
6x8

One Arm OH press
10x16,5
18x16,5

Front raises, side raises, rear delt raises
3x12x5

8/12/12
Deadlift
10x60
10x60
3x100
2x130
2x162,5
2x162,5
3x115
3x115
3x115
3x115
3x115

Sumo DL
3x115
3x115
3x115
3x115
3x115

Stiff legged standing on blocks
8x60
8x60
8x60

Hypers
10
10
10

Sort of GHR
10
10
10

Seal rows
10x50
10x50
10x50

11/12/16

Pinky
-> 3x125

4 board
3x140
3x150

Super Katana 46 scoop
3x200 kg
2x215
Fx220
2x220

Touch chest on all reps

Reverse double blue bands (16)
5x190 kg
2x200
3x210

Christmas dinner yesterday with the club, good fun and 53 persons attending, was tired today. 2x220 is a PR though.

congrats on the PR!

Squat
10x25
10x25
5x55
3x85
3x115
2x145
2x155
2x165 PR
1x175 PR

Wraps
2x185
½x185

No wraps
3x105
3x105
3x105
3x105
3x105

Wraps was all wrong today, had another one put them on, they where WAY way too tight.

Solid raw PR though.

.

Training been all over the place lately, today was good though.

31/12/16

Bench
working up to 1x150 kg PR
0x155
3x132,5
3x135
3x137,5
3x140 Rep PR

+ support

02/01/17
Bench
3x6x50
2x6x80
3x110
6x122,5
6x125
7x6x115

Support

04/01/17

floorpress
6x50,50,50
6x80.80
6x100,110,120
5x125
5x6x110