how did you come up with the weight for the rep squats? % based?
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how did you come up with the weight for the rep squats? % based?
Yup, it' all based off of percentages my maxes that I used are a 600 squat, 405 bench and 635 deadlift
Day 2 Week 2 Wave 1
Heavy Bench
45*8
135*8
225*8
275*3
325*2*5
Reverse band bench
455*6
425*6
425*6
425*5 failed on the 6th
405*6
Banded rows SSW Tricep rope pushdowns
Blue and green band*10// 50*15 done for 3 sets
up and down planks
15 for 3 sets
Computer has been down!
Day 3 Week 2 Wave 1
Quick deadlift session
Speed deadlift
385*3*8 sets all with out a belt and felt awesome!
Sumo deadlift
3 sets of 20
first two sets I used 225 no problem (I pull sumo most of the time), then a fierce low back pump kicked in and I could barely function! I did the last set with 135, and only did 5 reps at a time before stopping and letting the pump go!!
thats it. We had two baby showers this weekend for my soon to be born little boy!
Day 1 Week 3 Wave 1
Heavy squat day
worked up too
480*2*5 sets with out a belt
Snatch grip deadlift
last 2 sets were
315*5
365*5
Ab Wheel
3 sets of 25
http://www.youtube.com/watch?v=Fx14mAAuOrs
Day 2 Week 3 Wave 1
Speed bench
245 for 8 sets of 3 done with 20 seconds rest
http://www.youtube.com/watch?v=utHbkkb99CI&list=PL-IyI6H1rozDXfV1ddK8oRNlBbdrlrr--&index=3
Close grip Bench
135*20
155*20
155*20
2 way shoulder raise SSW/ MacGill Curl Up
4 sets
Day 3 Week 3 Wave 1
Rep Deadlift Day
worked up to 455 for 8 for 2 sets
http://www.youtube.com/watch?v=ev_ewWmboec&list=PL-IyI6H1rozDXfV1ddK8oRNlBbdrlrr--
Deficit pulls, 4"
365*8
315*8
315*8
Day 4 Week 3 Wave 1
Bodybuilding day.. lots of back stuff and military
After about a month off, due to back and knee issues. And.... HAVING A BABY!!! I started back up at the gym this week. I changed up my training plan again, I just feel that the increased volume of the cube doesn't suit me. I love lifting heavy, so that's what I'm going to do.
The plan is to training like an old school weightlifter. That means only train the lifts I'm competing in. It looks like this
Day 1:
Squat; work up to heavy 5 rep set
Drop set to 50%(ish) of the top set for a set of 10-15
Bench; work up to heavy 3 rep set
Deadlift; work up to heavy 1 rep set
Day 2:
Squat; work up to heavy 3 rep set
Bench; work up to heavy 1 rep set
Deadlift; work up to heavy 5 rep set
Drop set to 50%(ish) for 10-15 reps
Day 3:
Squat; work up to a heavy 1 rep set
Bench; work up to a heavy 5 rep set
Drop set to 50%(ish) for 10-15 reps
Deadlift; work up to a heavy 3 rep set
April 22nd
Day 1
Squat: top set 495x5
Drop set 275x10
Bench: top set 315x3
Deadlift: top set 585x1
April 24th
Day 2
Squat: top set, 585 x 3
Bench: top set, 405 x 1
Deadlift: top set, 495 x 2. I had to stop there because I thought I was going to shit my pants.. and having grey shorts on, I thought people might see it haha
Drop set: not done, my wife came in with the baby so she could hit the step mill (baby is less than 3 weeks old!) and I had to do the fatherly duty!