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Waiting for the results to show up on the USAPL website.
I love to parse the field.
I love to parse the field.
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Here's a link for the masters' results from the liftingcast website: https://liftingcast.com/meets/m5z582...lovmjy/resultsComment
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Week 2 day 1 of hypertrophy program.
High bar back squat with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.
Press: [email protected]; [email protected]; [email protected] Three to four minutes rest.
RDL with straps: [email protected]; [email protected]; [email protected] Two to three minutes rest.
Single-leg leg extensions: [email protected]; [email protected] Two to three minutes rest.
DB curls: [email protected] Two to three minutes rest.
Triceps press-downs: [email protected] Two to three minutes rest.Comment
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Week 2 day 2.
Touch and go bench: [email protected]; [email protected]; [email protected] Four to five minutes rest.
Belt squats: [email protected]; [email protected]; [email protected]; [email protected] Four to five minutes rest. Still figuring out the right weight for these. I might spring for a an attachment to my rack that would let me do belt squats without my pulley system.
Flat DB bench: 60sx15x1 (amrap); [email protected] Two to three minutes rest.
DB flies: [email protected]; [email protected] I'll go up to 42.5 next time.Comment
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Week 2 day 3.
Sumo deadlift with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest. I'll add 10 pounds next week.
Close-grip bench: [email protected]; [email protected]; [email protected]; [email protected] Four to five minutes rest. I'll drop the top set down to 170 or 167.5 next time since 172.5 was supposed to be an RPE 9, not a 10.
45 degree incline DB bench: [email protected]; 42.5x1[email protected] Two to three minutes rest. I'll make the first set 52.5 next week.
DB lateral raise: [email protected]; [email protected] Two to three minutes rest.
DB curls: [email protected]; [email protected] Two to three minutes rest.
Triceps press downs: [email protected] Two to three minutes rest.Comment
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Wadda you think of Sumo pulls?Comment
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Still working on my sumo form but so far I definitely prefer conventional deadlifts. I feel much tighter and connected to the ground with the conventional form. The variety is nice though and I'm hoping the sumos will improve my regular deadlifts.Wadda you think of Sumo pulls?
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I find sumos to be a little tougher too. I've been training with L4/L5 and L5/S1 herniation and sumos are tougher pulls for me for that reason. So I'm training lighter with them. The variety is going to help in the long run - but I'm not trying to progress super fast with them.Originally posted by codgerus maximus View PostComment
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Looks like you've been making excellent progress.I've been training with L4/L5 and L5/S1 herniation and sumos are tougher pulls for me for that reason.Comment
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Week 3 day 1 on the hypertrophy 1 template.
High-bar squat with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.
Press: [email protected]; [email protected]; [email protected] Four to five minutes rest.
RDL with straps: [email protected]; [email protected]; [email protected] Three minutes rest.
Single-leg leg extensions: [email protected] Two to three minutes rest.
DB curls: [email protected] Two to three minutes rest.
Triceps press downs: [email protected] Two to three minutes rest.Comment
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Week 3 day 2.
Touch and go bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.
Belt squat: [email protected]; [email protected]; [email protected]; [email protected] Four minutes rest.
Flat DB bench: 62.5x15x1 (amrap); 57.5x12x2. Two to three minutes rest. Next week I'll try 70 and 62.5.
DB flys: [email protected] Two to three minutes rest.
BB rows: [email protected] Three minutes rest.
8 minutes of ab work: 70-second plank, 15 abmat situps; 45 second plank, 10 abmat situps.Comment
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Week 3 day 3.
Sumo deadlift with belt: [email protected]; [email protected]; [email protected] Four minutes rest.
Close-grip bench: [email protected]; [email protected]; [email protected]; [email protected] Three to four minutes rest.
45-degree incline db bench: [email protected]; [email protected] Three minutes rest.
DB lateral raise: [email protected]@8. Two to three minutes rest.
BB rows: [email protected] Three minutes rest.
DB curls: [email protected] Two to three minutes rest.
Triceps press downs: [email protected] Two to three minutes rest.
8 minutes ab work: 70 second plank; 45 second plank; 20 ab mat situps; 10 abmat situps.Last edited by codgerus maximus; 03-01-2020, 04:15 AM.Comment
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Week 4 day 1
High bar squat with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.
Press: [email protected]; [email protected]; [email protected]; 103.75x8x2. Three to four minutes rest.
RDL with straps: [email protected]; [email protected]; [email protected] Two to three minutes rest.
Single-leg leg extensions: [email protected] Two to three minutes rest.
BB rows: [email protected] Three minutes rest.
DB curls: [email protected] Two to three minutes rest.
Triceps press downs: [email protected] Two to three minutes rest.Comment
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Week 4 day 2
Touch and go bench: [email protected]; [email protected]; [email protected]; [email protected] Three to five minutes rest.
Belt squats: [email protected]; [email protected]; [email protected]; 200x10x2. Three to four minutes rest.
Flat DB bench: [email protected](amrap); [email protected] Three minutes rest.
DB flys: [email protected] Two to three minutes rest.
BB rows: [email protected] Three to four minutes rest.
8 minutes ab work: 90 sec plank, 45 sec plank; 20 abmat situps, 10 ab mat situps.Comment
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codgerus maximus You are doing amazing!!! Great job! Do you put a timer on for your lifts? or do you feel the minutes out?Comment
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