I WISH I could say I hit all my targets at the meet today.
However—did not even go. Weather was terrible, and couldn’t even get my car out of my alley this morning, and my wife needed hers.
So, working through this week and will compete next weekend.
Today:
1. KB Warm-up
2. Row 1000m – -3:30
3. Push Press – 155×3; 175×3; 195×2; 205×1; 215×1
4. A2G Front squats – week 2 of 531 – Using (embarrassingly – 250 as a max reference for this form of FS). 155×3; 180×3; 205×8
5. Incline DB – 6×70, 75, 80, 85
6. L-Pull-ups – 2×11
My full front squat is awfully weak, but I’m pretty pleased to be able to do 8 reps at 205. I think I could have gotten 9, but was starting to lean forward a little far, so decided not to give myself the cheat reps.
The 5/3/1 program (By Jim Wendler – you can find his e-book on t-muscle)seems to work pretty nicely for progress. Basically, you just do 4 core Powerlifts – Dead-lifts, Squats, Bench and Overhead Press (Knees locked, military press with barbell).
Establish or estimate max. Multiply Max by 0.9
Week 1 – 2×5 at 65%/75%; 1×5+ at 85% (of the 1RMx0.9) You do the last set till failure.
Week 2 – 2×3 at 70$/80%; 1×3+ at 90% of 1RMx 0.90 (Last set till failure)
Week 3 – 2×1 at 75%/85%; 1×1+ at 95% at 1RMx 0.90 (last set till failure)
Week 4 – De-load – Can’t remember rep ranges off-hand
Then you increase your max estimate by 10 lb on bench and clean and 20 lb on squat and dead lift and repeat.
I’m doing 3 cycles of this and expect to see it get my bench to 300, FS to 300, Dead-lift to 500, and OH Press to 205.(All would be significant Lifetime PRs – at 29 and after 7+ years off) If I can get to all those #s in March, I’ll be pretty pleased with progress – and while MaxStrength =/= MaxV, it still moves me in the direction I want to go.
As reminder to folks who will wonder – I’m doing FS rather than BS because for some reason FS and Dead lifts aggravate my knees less than back squat.