Now that the competition is totally complete and I've rested up it's time to start a new routine. Yesterday I went in for surgery to have a lump of fat removed from my upper left glutial region. The surgery went very well and I'll be spending the next two weeks recovering. I was concerned that the fat lump was causing my pelvis to shift over and was responsible for the slight lower back pain I have recently been experiencing. After the surgery my lower back feels great so my concerns were correct and the problem should be eliminated.
I have come up with a routine that I think will fit well into my busy shedule. Check it out.
DAY 1 SPEED SQUAT / DEADLIFT
SPEED SQUATS 50-60% - 6 sets/6 reps 220-265 lbs
SPEED DEADLIFTS (platform) 50-60% - 4 sets/6 reps 275-330 lbs
GOOD MORNINGS - 4 set/6 reps instinctive to max lbs
DAY 2 SPEED BENCH
SPEED BENCH PRESS 50-60% - 6 set/6 reps 165-200 LBS
FLAT BENCH FLYS - 4 sets/6 reps instinctive to max lbs
DIPS - 4 sets/failure
DAY 3 MAX EFFORT SQUAT / DEADLIFT
BENCH SQUATS 80-100% - 8 sets/2 reps 350-440lbs
DEADLIFT PARTIALS 80-100% - 6 sets/2 reps 440-550lbs
SIT UPS - 4 sets/10-20 reps
DAY 4 MAX EFFORT BENCH
PARTIAL SMITH BENCH 80-100% - 6 sets/2 reps 265-330 LBS
CLOSE GRIP BENCH 55-65% - 4 sets/6 reps 185-225 LBS
STANDING MILITARY PRESS - 4 sets/6 reps instinctive to max lbs
The bench squats are performed the same as box squat but with a bench instead of a box. The bench is just slightly higher than parallel (2 inches). After two months of training I will do a quick taper program and get ready to try for some new 1RM. These new 1RM will be entered into the program and I'll be woring with slightly higher weights.
Snowdaddy
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