squats

Falling Behind

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Once again I’m behind on updating this thing. I got all my rep maxes in at the end of the last cycle, deloaded and now I’m back lifting again this week. Here’s how things are going so far:

Monday-
Military Press: 105 x 5 x 8

Tuesday-
Squat: 190 x 5 x 8

Thursday-
Bench: 150 x 5 x 8

Friday-
Deadlifts: 240 x 5 x 8

I really don’t remember what I did as far as accessory work the first three days. Today I’m doing a little double split action. I deadlifted earlier then I’m going to get my accessory work in later this afternoon.

I10- Squat

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Squat-
155 x 5
175 x 5
190 x 10, 10, 10

RDL-
225 x 4, 4

Incline DB Curls-
25 x 8, 8
30 x 8

Body Saws-
2 sets

A10 Week Wrap Up

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Sorry for not updating very fast, just been a little busy here lately.  I don’t have my log book in front of me so I don’t remember what all I did in each workout but I did hit all my sets and reps of bench and deadlift for that week.  I think on bench day I knocked out 50 reps of dips and chins each and on deadlift day it was some back extensions and other stuff.

Since I haven’t trained with much volume in awhile this is a HUGE switch for me.  So far I’m responding favorably which is a good thing.  I’ve only been insanely sore after my squat day but some extra walking, foam rolling, and stretching helped a ton.

A10- Squat

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Yesterday’s Training
Squat-170 x 5 sets x 10 reps
Back Ext- BW x 10, 10, 10
Barbell Curl- 75 x 8, 80 x 8, 85 x 8
Rope Curl- 70 x 12, 12, 12

Holy volume. My legs are sore as hell today. I haven’t done a single set of 10 in one training session in the last several months, let alone 5 of them. I had planned on some walking lunges after my squats but that was not happening so I settled for some back extensions instead. I’m getting ready to walk the dogs for a little cardio then it’s back to the house for some PVC rolling, stretching and an epsom salt bath.

Deloading-ish

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Since I’m 6 weeks away from the July 2nd powerlifting meet here in Salina I decided to bastardize Chad Smith’s Juggernaut Method. His program is supposed to be a 16 week cycle but I’m cutting some corners. I’m supposed to deload this week but I don’t really feel the need. However, since the first “wave” of the Jugg Method calls for 5 sets of 10 on the bench, squat, military press, and deadlift and I’m fairly certain that would destroy me if I packed it all in to one week. I haven’t had much volume in my lifting for the past several months so I’m breaking those up into 2 weeks. This week will be bench and squat. Next week will be military press and deadlift. I’m going to just lift 2 days per week and chill/recover on the other days. If I do anything it will be some sled dragging to aid recovery.

Todays Training-
Bench-
135 x 5 sets x 10

Chins x a bunch

I varied my grip a bit on the bench so that my first 3 sets were all a little different. Set 1 was illegal grip, 2 was index on ring, and the third was ring finger on the ring. The last two sets were index on the ring. I didn’t pause every single rep but I did pause the final rep of ever set.

More Squats

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Warm Up-
Jump Rope x 100
Lunge to Instep
Cossack Squat
Vertical Jump
Snatch Grip Jump Shrug

Snatch-
Bar x 2, 2
65 x 2, 2

Oly Squat-
185 x 5
205 x 5
225 x 5

Pallof Press-
2 sets of 10

Jump Rope-
Wendler Style

Since my sleep has been real jacked up and I’m trying to keep my cortisol levels under control my workouts are probably going to be fairly short for awhile. I’m going to try and keep all my workouts under 4 movements total (not including warm ups). Since I set a goal of doing a body weight snatch this fall I’m going to get to practicing right now. I need to get out to Al’s and have Scott and Al work on it with me to make sure I’m doing them right.

Movin Iron…

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Mondays Training
High Box Squat-
225 x 5
245 x 5
275 x 5

Chins-
BW x A bunch

Good Mornings-
Bar x 5
95 x 5, 5, 5

This Mornings Training
Paused Bench Press-
185 x 5
195 x 4

Incline Dumbbell Press-
65 x 8
70 x 6

Chins-
BW x A Bunch

Dips-
BW x A Bunch

I’m still getting used to this training early in the morning thing. I need to get some whey or BCAA’s to take preworkout. I’m up at 5, have a client at 6, and then I train at 7. I don’t have any kind of appetite so liquid calories are going to be my friend. I also need to integrate more plyometric/explosive movements into my warm up to get my CNS fired up before I lift. It wasn’t much of an issue when I trained in the evening but in the mornings it’s a big deal. I’ll get over to the other gym tomorrow night for some deadlifting then I’ll be in Lawrence Friday and Saturday for a Sports Performance Conference.