Training cycle for nationals, I have 13 full training weeks starting tuesday, but i couldn't be fucked adding another week onto the template - I'll just do numbers slightly below week 1 for that week, so its effectively a 13 week cycle.
Deadlift
65kg x 6
110kg x 4
137.5kg x 1
110kg x 6(4 sets)
Speed Squat
20kg x 6
65kg x 3(8 sets)
NG Seated Cable Row
54kg x 15(3 sets)
DB Rows
80lbs x 15(3 sets)
Comments:
-Did some back work today with training partner, a couple weeks ago we had a chat to the country's top bencher, and he was saying he did alot of abck work 3x a week(like i've been doing), and doing alot of db rows(like ive been doing) and chins(which I'll never do ) - and now he wants to do more back work like I do, but he refused to join in before lol Fucking respect me bitch! even if i don't lift much!
also, your last training session was sad. LOL. are you on some sort of extened deload?
Pretty much(its called periodisation lol), look at my 12 week training cycle i posted, this is the week beforehand, aka week 0 that i couldn't be fucked writing up
Quote:
Originally Posted by MindPower
do some chins bitch
No.
Actually, out bench press me raw, and I'll do one set of chins for ya
Actually, when i get the time im going to be doing a whole lot of research on block periodization and eventually i may give that a run. Jeremy Frey has a new ebook about that comming out soon so it should be interesting.
Squat
20kg x 10
65kg x 6
95kg x 3
115kg x 8(4 sets)
BB Rows
65kg x 10
85kg x 9(3 sets)
GHR's
BW x 10(3 sets)
Rope Triceps Pushdown
60lbs x 20
Comments:
-Squats were pretty good, tried not taking comp grip to take some pressure off things, but it didn't do that much, I'll just wrap my wrists next week for 120kg, take comp grip and things will be fine lol
-Rows = cardio
-elbows didn't feel great on the pushdowns, so i didn't do any more
Do you have a fat bar for the pushdowns? Ive found that using a fat bar on them (the one i use is real thick, like 2 inch diameter) takes a hell of a lot of strain off everything.
My elbows used to give me so much problems, now they are 100%. I think its mostly due to less full ROM benching and using a high bar position on the squat. With the band tension ive been using in the squat lately, a low bar would leave me fully fucked haha.
when is your next meet? mines not for at least 5 months by the looks of things. going to get 2100
My elbows arent that bad, just they get a bit uncomfortable dong tricep work, hence i do pretty much zero of it haha. Yeah band tension wrecks the joints, I haven't been using it lately. My squat setup is ridiculously tight, not gonna change that any time soon!
Next meet is july 18, open nationals, travelling interstate for it. Wanna hit elite 2 total(665kg), hopefully get 2nd(1st is too far away at about 710, second guy beat me with 650 last meet, I wanna get him haha), and grab the deadlift record I missed last meet.
Comments:
-Was at the gym 7:20, didn't start training till 8:15 due to drug testing
-Actual session was short, as i trained after the rest, got tested first.
So, I rocked up to the gym today, 20 mins late lol, I bet they think I wasn't gonna show up Walk into the room and theres like 5-6 ASADA drug testers sitting there! I go over and talk to my training partner who is an elite lifter and say "haha, suck shit, you're getting drug tested hahahaha!" he replies "hey, don't you laugh, you're next!"
So then I went and pissed in a cup with some dude looking at my cock, some paperwork, yada yada, A sample, B sample -the process was actually really well organised, and professional, it followed the WADA protocols, so pretty much same testing as olympic athletes.
Should be fine now haha, they only contact you if you test positive, so no news is good news Not that theres really any risk
) - and now he wants to do more back work like I do, but he refused to join in before lol Fucking respect me bitch! even if i don't lift much!
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