HTS Week 1 Day 2: 8/16/2011

Today was lower day on the new program.

Warm-up

Squat

Worked up to 365 x 3 (vide0)

SSB Squat

315 x 5 x 2 (video)

SSB Good Morning (arched back)

115 x 10 x 3 (video)

Assistance: Hammies, ab/low back work.

Today was tough. My conditioning is way down. I had the strength, but I was whooped. I had some good work, though. Even did some 30″ box jumps (first time in 20 years) and got a comment from a member at the gym that it’s not everyday that he sees a “big guy jump that high”. I guess putting my 265# onto a 30″ inch box with “little” effort can be seem as somewhat impressive. I impressed myself.

Tough training session, but I feel great.

Advertisements

HTS Wk 1 Day 1 Upper

This was the first session of my new program that was designed by Adam ‘Hulk” Hires. I’m prepping for the Nov 12th SPF Record Breakers meet in Gatlinburg, TN.

Warm-up

Bench

45 x 10

135 x 5

185 x 5

205 x 3

245 x 5 x 4 (wt x reps x sets) RPE @ 5

265 x 3 RPE @ 5

Incline Press (30% incline)

225 x 3 x 3    RPE @ 3

Dead Bench

225 x 1 x 6

 

Assistance: ab work, shoulder, arms, upper back

Overall, felt great. A lot more volume which will take some time to get used to, but I’m ready.

Wk 7 Day 3 Bench 7/8/2011

Warm-up

Bar x 10

135 x 10

165 x 5

190 x 5

225 x 5

255 x 10 (was only supposed to do 5 but felt good).

 

Incline BB Press

135 x 10

155 x 10 x 2 (close grip)

 

CSR

3 plates x10 x 3 sets

 

That’s it. Zooming along. Squat on Sunday.

Pro/Am prep Wk 8 Day 3 Bench 7/01/2011

Warm-up

Bar x 10

135 x 5

175 x 5

185 x 5

 

Work sets

205 x 3

235 x 3

265 x 3

300 x 1

325 x 1 (PR and 92.5% of meet goal of 350)

 

 

Incline DB

80 x 10

85 x 8

90 x 8

 

JM Press

135 x 10 x 2

 

Lat pulldown

180 x 10 x 3 sets

 

Ab work

GHD sit-ups

2×10

 

Standing Crunches

2 x 10

SPF Pro/Am Prep. Week 8 Day 2 Deadlift 6/29/2011

Today is the first day for singles in Prep for the Pro/Am in August.

Warm-up (bike, hip mobility, goblet squats)

Deadlift warmup

225 x 5

265 x 5

295 x 5

 

Deadlift work sets

330 x 3

380 x 3

425 x 3

 

Singles at 85% and 92.5% of meet goal (meet goal set at 520 even though I pulled it already but it was ugly)

445 x 1

480 x 1

 

6/27/2011 Week 8 Day 1 OHP

Last week was deload so I didn’t do a ton of stuff in the gym. did a lot more cardio than usual, though. It felt good. The deload allowed some things to calm down. It was a good week training-wise.

Back at it today to start pre-meet training according to 5/3/1 for powerlifting.

 

Warm-up

OHP

Bar x 10

85 x 5

100 x 5

120 x 5

140 x 3

160 x 3

180 x 3

 

Accessory work

Lateral raises   2 x 12

Rear Delt    2 x 12

triceps extension 2 x 12

Biceps curls 2 x 12

GHR sit-up  2 x 10

Standing Ab crunch   2 x 10

 

That was it. When I get to the competition lifts, I’ll start singles after the work sets.

 

BTW, training maxes upped to:

OHP: 200

Bench: 290

Squat: 385

DL: 470

 

Bench Wednesday

6/18/2011 Wk 10 Day 4 Squat

Warm-up

Bike/Mobility

Squat

135 x 10

225 x 3

315 x 3

365 x 3

385 x 2

405 x 2

420 x 1 (PR)

GHR

3 x 8

That’s it. Nothing crazy. Elbow has been hurting and it kills me if I try to do the close grip on the squat. My camera ran out of battery life so I didn’t get video of the PR.

Deload next week.