Announcement

Collapse
No announcement yet.

PL and other stuff

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • #91
    So I'm keeping up the idea my meet will not be cancelled/moved for the 5th time. It's possible, but I just need to build up no matter what.

    I'm going to try something like this for my first phase. It's not ideal of course, but this kind of setup seems to work decently for me. Going to try something new too, since I'm not yet super close to the meet.

    3d/week.

    Workout a

    Squat [email protected],5
    down sets: 4x6x70%

    Incline bench: [email protected] [email protected] [email protected]

    Seal rows 1-2 hard sets (7-10 x RPE 9) if time/energy.




    Workout b

    3s pause squat [email protected] [email protected] [email protected]

    Comp. bench [email protected],5
    down sets: 5x6x72,5%

    Bulgarian split squats 1-2 hard sets (7-10 x RPE 9) if time/energy.



    Workout c

    Feet up bench [email protected] [email protected] [email protected] + -5% down set @9

    Deadlift [email protected],5
    down sets: 4x6x70%

    5min in of arms and hams if time/energy.

    GPP 1-2 times/week. (I'm having a lot of work to do in my yard, shovelin etc. That's better than nothing. Probably going to gather a lot of mushrooms and berries from the woods, that'll give me some movement too).





    Comment


    • #92
      So I finished the block above. Here's some results and comments:



      Time:
      4 weeks, 3 weeks of volume, 1 week taper

      Progress:
      Start, peak, end
      Comp Squat 210.6 kgs 219.3 kgs 219.3 kgs
      Comp Bench 119.2 kgs 124 kgs 120 kgs
      Comp Deadlift 235.1 kgs 239.4 kgs 239.4 kgs
      The taper worked well to my deadlift and the squat. Bench seem to peak in week 3, so I need to make it to week4 by having one easier week in between. Overall I had some progress, but nothing crazy. Did PR only the squat.


      Perceived Fatigue:

      I felt good, not much fatigue. Probably could have trained harder, at least the bench. I also going to try to maintain the 3x week squat and bench frequency.


      Weight:
      I have not calculated my kcals for this cycle. Nor tracked my weight closely. It has been about the same through the block.

      GPP:
      Did some upper back and arm work, which was a good thing. Cardio side sucks though.


      Other:

      This was a decent block, which paved my way for future success and did teach me couple things. The progress was not great, but not terrible either (Pripyat -pun not intented).


      Pivot:
      Going to pivot for a week or two now. The meet is pretty close, so I need to train relatively focused anyway. Going to focus on building muscle with not so specific movements. Going to up my kcals up too (maybe even calculate them again, it surely worked last time). Maybe also some beltless/sleeves comp. lifts with lightish weights to keep them in. Also, definitely going to up my conditioning with circuiting accessories or something.

      Comment


      • #93
        PIVOT (1,5-2 WEEKS)

        A) Box jumps

        Unequipped HB squat to [email protected]

        OHP 5 @ 8


        Circuit (10-15 min, rpe 7-8)
        DB rows
        DB OHP
        RDL


        B) Box jumps

        Unequipped TnG bench to [email protected]

        Front squat 5 @ 8

        Weighted plank
        Face pulls



        c) Box jumps

        Unequipped deficit pull to [email protected]

        Circuit (10-15 min, rpe 7-8)
        Lunges (any kind)
        DB bench
        Chins/pull ups


        Not 100% about this, but something with this kind of spirit.
        Last edited by Snickch; 09-07-2021, 09:02 AM.

        Comment


        • #94
          Meet prep

          Priority 1 workout

          Comp. squat [email protected], 5x4x75%

          Comp. bench [email protected]*

          2s pause bench [email protected] [email protected] [email protected] -5%x3*

          upper back (if time)

          *only 5x4x75% comp bench on week 2.


          Priority 2 workout

          TnG Bench [email protected] [email protected] [email protected] -5%x5

          Comp. DL [email protected] 5x3x75%

          Bulgarians (if time)



          Priority 3 workout

          Pin squat [email protected] [email protected] [email protected] -5%x4

          Incline Bench [email protected] [email protected] [email protected] -5%x6

          Deficit DL [email protected] [email protected] [email protected]

          Shoulder work (if time)
          Last edited by Snickch; 09-21-2021, 07:27 AM.

          Comment

          Working...
          X