was @ TPS today; nice to be the smallest guy in the gym again.
Safety Bar Squat *Unbelted*
(bar weight = 65 lbs, at least this is what the one on EFTS weighs; felt pretty heavy, not sure if it was the new posturing, back more vertical, less tension in upper back or if the bar itself was heavier than the 60 lbs I assumed it was; maybe I'm just getting weaker, who knows)
65x10
115x10
155x8
205x6
245x4
295x1 (holy crap this felt heavy as hell)
245x4
265x4
265x4
265x4
265x4
Deficit Deadlift *Unbelted*
(done on a 25 kg olympic plate + 100 lb plate)
135x10
225x8
315x4
335x4
335x4
335x4
335x4
335x4
(got progressively easier, wasn't sure I'd get through all 5 sets at first)
Tire Flips
350 lb
to the end of the driveway and back, no rest, probably somewhere from 13-18 flips. Relatively easy, did this to sort of stretch out the lower back which was feeling tight as hell.
Showing posts with label 5 sets method. Show all posts
Showing posts with label 5 sets method. Show all posts
Saturday, July 3, 2010
Thursday, June 17, 2010
Shanker: Charting the Course
My first meet is finished with moderately acceptable results so it's time to outline the plan for the next, in this case, 2 blocks.
I am going to call my program "The 5 sets method" for obvious reasons and to disambiguate from the GVT tag I have been using. The structure is still the same.
Block 1 Highlights:
1) Unbelted. Everything. I was hesitant at first, but Danny talked me into it. Of course doing this obviously means that I will be dealing with smaller percentages, probably only 65-75% of belted 1 RM as opposed to 75-85% that I usually work with.
2) Back to timed rest periods, nothing too aggressive but since mid-February my rest times between sets has gotten way too long, turning this program into more of an intensity cycle rather than volume. (Actually not a bad tactic with the meet coming up, but certainly not the best utilization of time/the structure of the 5 sets method.) Long story short, 2-5 minutes between sets TOPS.
So this is the basic outline with starting weights indicating 5 sets of 5 and, of course, subject to change once I actually get back to the weight room.
Saturday:
Squats @ 275
Deficit Deads @ 275-315
Good Mornings @ 185-225
Sunday:
Close Grip Floor Press @ 200-225
Weighted Dips @ BW+70
Weighted Pull Ups + Chin ups @ BW+55
Tuesday
Deadlift @ 405
Pause Squats @ 225
Some other quad driven exercise (preferably not leg presses...I don't like moving all those plates)
Thursday
Bench Press @ 215
Military Press @ 125
Kroc Rows @ 145 (sets of 12, 16, 20, 24, bump 10 lbs, etc...)
Block 2
Barring complete and total stall of progress during block 1, this will be much of same, with a belt. Also, since Danny has been hinting at this for a couple months now, I think it will incorporate more dynamic work as well in squat and bench (e.g. bands, since the Z has so graciously decided to ban my chains).
I won't outline it here, but the goals for the end of block 2, which would be, roughly in early-mid September would be:
Squat: 365x3
Bench: 245x3
Deadlift: 495x3
Given that I can squat 345x3 and bench 235x3 these may be conservative, and my pull may be ambitious.
I am going to call my program "The 5 sets method" for obvious reasons and to disambiguate from the GVT tag I have been using. The structure is still the same.
Block 1 Highlights:
1) Unbelted. Everything. I was hesitant at first, but Danny talked me into it. Of course doing this obviously means that I will be dealing with smaller percentages, probably only 65-75% of belted 1 RM as opposed to 75-85% that I usually work with.
2) Back to timed rest periods, nothing too aggressive but since mid-February my rest times between sets has gotten way too long, turning this program into more of an intensity cycle rather than volume. (Actually not a bad tactic with the meet coming up, but certainly not the best utilization of time/the structure of the 5 sets method.) Long story short, 2-5 minutes between sets TOPS.
So this is the basic outline with starting weights indicating 5 sets of 5 and, of course, subject to change once I actually get back to the weight room.
Saturday:
Squats @ 275
Deficit Deads @ 275-315
Good Mornings @ 185-225
Sunday:
Close Grip Floor Press @ 200-225
Weighted Dips @ BW+70
Weighted Pull Ups + Chin ups @ BW+55
Tuesday
Deadlift @ 405
Pause Squats @ 225
Some other quad driven exercise (preferably not leg presses...I don't like moving all those plates)
Thursday
Bench Press @ 215
Military Press @ 125
Kroc Rows @ 145 (sets of 12, 16, 20, 24, bump 10 lbs, etc...)
Block 2
Barring complete and total stall of progress during block 1, this will be much of same, with a belt. Also, since Danny has been hinting at this for a couple months now, I think it will incorporate more dynamic work as well in squat and bench (e.g. bands, since the Z has so graciously decided to ban my chains).
I won't outline it here, but the goals for the end of block 2, which would be, roughly in early-mid September would be:
Squat: 365x3
Bench: 245x3
Deadlift: 495x3
Given that I can squat 345x3 and bench 235x3 these may be conservative, and my pull may be ambitious.
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