Day 2 of 24

After day one I wasn't sure I wanted to go back to the gym. My legs were sore all over from the squats and my spinal erectors hurt every time I coughed or sneezed from the pull ups. I did drag my sorry self back to the gym and today was much better.

Squats - 6 sets, 5 reps, 275lbs.
*super set 4 times*
-Bench Press - 2 sets, 8/7/6/5/4/3/2/1 reps, 205lbs +10lbs per set (up to 275lbs).
-Supported Rows - 1 set, 8 reps, 160lbs.
-Machine Triceps Extensions - 1 set, 12 reps, 90lbs.
-Hammer Curls - 1 set, 12 reps, 45-60lbs dumbbells.
Deadlifts -12 sets, 1 rep, 365lbs.

I feel stronger today and I'm sure I'll be ready for competition. I forgot to mention that the 1RM listed on the program yesterday is a projected 1RM for the competition or my current 1RM +5%. Tomorrow I'm off but Friday I'll be back to the bar.

Snowdaddy

New Training Program

As promised, here's my 8 week pre-contest training program.



PHASE I: High Volume Phase (First 4 Weeks)

Day 1 Deadlift Support Work
Squats - 6 sets, 5 reps, 58% 1RM (+2% each week)
Bench Press - 8 sets, 3 reps, 58% 1RM (+2% each week)
*super sets 3 times*

• Deadlifts - 4 sets, 1 rep, 60% 1RM (+5% each week)
• Pull Ups - 1 set, 6 reps, increase resistance each week.
• Barbell Shrugs - 1 set, 6 reps, increase resistance each week.

Day 2 Bench Press Support Work
Squats - 6 sets, 5 reps, 58% 1RM (+2% each week)
*super sets 4 times*

• Bench Press - 2 sets, 8/7/6/5/4/3/2/1 reps, 58% 1RM (+10lbs every set)
• Supported Rows - 1 set, 6 reps, increase resistance each week.
• Machine Biceps Curls - 1 set, 12 reps, increase resistance each week.
• Machine Triceps Curls - 1 set, 12 reps, increase resistance each week.

Deadlifts - 12 sets, 1 rep, 58% 1RM (+2% each week)

Day 3 Squat Support Work
*super sets 3 times*

• Squats - 2 sets, 2 reps, 65% 1RM (+5% each week)
• Lying Leg Curls - 1 set, 12 reps, increase resistance each week.
• Abductor Machine - 1 set, 12 reps, increase resistance each week.
• Adductor Machine - 1 set, 12 reps, increase resistance each week.
• Sit Ups - 1 set, 20 reps.

Bench Press - 8 sets, 3 reps, 58% 1RM (+2% each week)
Deadlifts - 12 reps, 1 rep, 58% 1RM (+2% each week)

PHASE II: Competition Phase (next 4 weeks)

Day 1 Deadlift Max Effort
Squats - 3 sets, 3 reps, 60% 1RM (+2% each week)
Bench Press - 4 sets, 3 reps, 60% 1RM (+2% each week)
Deadlifts - 5 sets (-1 set each week), 1 rep, 80% 1RM (+5% each week)

Day 2 Bench Press Max Effort
Squats - 3 sets, 3 reps, 60% 1RM (+2% each week)
Bench Press - 5 sets (-1 set each week), 1 rep, 80% 1RM (+5% each week)
Deadlifts - 6 reps, 1 rep, 60% 1RM (+2% each week)

Day 3 Squat Max Effort
Squats - 5 sets (-1 set each week), 1 rep, 80% 1RM (+5% each week)
Bench Press - 4 sets, 3 reps, 60% 1RM (+2% each week)
Deadlifts - 6 sets, 1 rep, 60% 1RM (+2% each week)

Last week off to rest

It may seem rather confusing but I have it made into a spread sheet which makes it quite simple. This program has taken me some time to make up and is about as tailor made for me as it gets. Tomorrow is day 2 of volume phase or day2 of 24.

Snowdaddy

Day 1 of 24

I've decided to go with a modified 3x3 program for my 9 weeks leading up to my next competition. Things lately have been super hecktic so my mind hasn't been where it needs to be pre contest. I've been formulating this program for some time now and I really think it will work well for me. Here's how today went. (Tomorrow I'll post the full program when I have more time)

Squats (belt only) - w/u, 6 sets/5 reps/275lbs.
Bench Press - 8 sets/3 reps/205lbs.
Deadlifts - 3 x 4 sets/1 rep/365lbs.
Super set with the deadlifts.
Pull Ups - 3 x 6 reps/120, 110, 100lbs assistance.
Barbell Shrugs - 3 x 6 reps/365lbs.

I know it seems a bit odd but I'm sure it will make much more sence tomorrow.

Snowdaddy

Squat Friday

Like I said, I'm feeling better after every work out. Here's how today went.

*superset 4 time through*

Raw Squats (no belt) - 275lbs/4, 4, 5, 6 reps.
Lying Leg Curls - 80, 90, 90, 100lbs/12 reps.
Adductor Machine - 130, 145, 160, 175lbs/12 reps.
Abductor Machine - 115, 130, 145, 160lbs/12 reps.

I only had an hour so I kept the pace high. 275lbs for 6 reps with no belt is good for me. I'm sure the sit ups I've been doing are helping.

Snowdaddy

Bench Day, Boy I'm Tired

Got up early yesterday morning, 0230, I had to go into work. Worked until 0830 but didn't go to sleep. It was 2000hrs when I finally went to the gym. Crazy busy day so I figured a good work out would set things right. All during the work out I felt like throwing up so my mood wasn't quite there. All in all I thought it was a good work out.

Cardio - 10 minutes.
*Super set, 4 times through*
Bench Press - 205lbs/8 reps.
Sit Ups - 20 reps.
Machine Preacher Curls - 60, 70, 70, 80lbs/12 reps.
Machine Triceps Extensions - 65, 75, 90, 90lbs/12 reps.

Machine Seated Flies - 3 sets, 8 reps, 220/250/250lbs.

My hand is feeling better all the time. I feel that the more I work it the better it feels. Not saying I need to destroy it the first time out. Regular gains make it feel better. The Doc said 6 weeks till I get start to use my hand for gripping anything more than 10lbs and 3 months before it's back to normal. I Love Proving Doctors Wrong!

Snowdaddy

New Exercises

As in the past I've done some soul searching and worked on weak points in my training. Today I worked on pull-ups. Like dips I have trouble with pull-ups because of weak muscles and high body weight. Here's how today's work out went.

Deadlifts (raw no belt) - 225lbs/6 reps, 315lbs/6 reps, 365lbs/3 reps, 405lbs/2 reps, 455lbs/1 rep, 455lbs/1 rep.
Shrugs (with straps) - 315lbs/6 reps, 315lbs/6 reps, 365lbs/6 reps, 365lbs/6 reps.
Pull -Ups (body weight-weight assisted) - 170lbs/6 reps, 180lbs/6 reps, 190lbs/6 reps, 190lbs/6 reps.

In addition I peformed other exercises that felt good. I think I'll refer to this work out as "STRAP DAY". It's now several hours later and my back feels great.

Snowdaddy

Back Work Out

Today was back and I was a bit concerned about how my grip would "hold" up. Presently I can squeeze my fist tight with no pain it does however hurt a bit when I put presure on the meaty part of my hand under my thumb. So, for now bench press is a "no go". Here's how today went.

*Super Set Repeated 3 times*
Cardio (various) - 10 minutes
Bent Over Dumbbell Rows - 65lbs, 12 reps.
Lat Pull Downs - 135lbs, 12 reps.
Lat Press Downs - 110lbs/12 reps.
Swiss Ball Sit Ups - 20 reps.
Machine Preacher Curls - 35lbs, 20 reps.
Machine Tricep Extentions - 45lbs, 20 reps.

Everything went quite well. I kept the weights low and reps high. All reps were slow and controlled. The whole work out, with minimal social interaction, took about 1.5hrs.

Snowdaddy