Meh Training Week

Last week was SUPPOSED to be the beginning of a 10 week training cycle that I was going to use to peak my strength in preparation for a powerlifting meet that will be held on October 17th.  Prior training has involved squatting and benching 5 days a week, while deadlifting once a week.  Day one and two went well, but the rest of the week would’ve been very upsetting had I expected every training week in my training career to go flawlessly.

Day 1 – Monday / Squats

Performed our typical squat warm-up and then performed the following:

Exercise: Weight x Reps x Sets

Squats:

  • Bar x 12 x 1
  • 135 x 6 x 2
  • 225 x 5 x 1
  • 275 x 3 x 1
  • 320 x 2 x 6 @ 8 RPE

Note: Rested 4 to 5 minutes after each set.

Note:  Seems like it took me FOREVER to get warmed up.  I honestly didn’t feel strong until my second set of 315, but finished the workout feeling really good about the first day.

Day 2 – Bench / Accessory movements

After my usual upper body warm-up, I hit the bench press with laser like focus!

Exercise: Weight x Reps x Sets

BB bench Press:

  • Bar x 20 x 1
  • 135 x 10 x 1
  • 185 x 5 x 1
  • 225 x 5 x 1
  • 255 x 3 x 6 @ 8 RPE

Right around the 5th set, I was ready to move on!  Luckily, I only had to do 6.  When I was done with bench, I moved on to a quad set of the following movements:

  • Pull-ups (Close Grip)
  • Triceps rope push-downs
  • Face Pulls
  • DB Shrugs
  • Calves

Note:  I aimed for 10 to 15 reps on each exercise for 4 sets.  I do this to get some accessory work in and get the blood moving through the muscles.  I will not cut out accessory movements until roughly two weeks before the meet.

Day 3 – Deadlifts / Light Squats

Today was an eye opener, but not in a good way.  Against my better judgement, this workout was based on a percentage program that I used in the past.  It called for 6 sets of 3 reps with 405 lbs.  Unfortunately, I only got 1 of those sets in! At first, I was a bit discouraged; but quickly shook it off.  I dropped the weight down and at least made a workout of it.  

Exercise: Weight x Reps x Sets

Sumo deadlift:

  • 135 x 10 x 1
  • 185 x 5 x 1
  • 225 x 5 x 1
  • 275 x 3 x 1
  • 315 x 3 x 1
  • 405 x 3 x 1 @ 10 RPE (CNS fried)
  • 315 x 3 x 1 Conventional
  • 315 x 5 x 1 Conventional

Low bar squats:

After some light squats for volume, I called it a day.  My CNS and lower back was disgusted with me!  I did, however, receive a really cool 1stPhorm water bottle in the mail.  Made me smile.

Day 4 – Bench / Accessory movements

Due to the assault that my body took during my failure of a deadlift workout, yesterday, my CNS and lower back was highly upset with me.  It had an affect on my entire day, yesterday, and I felt like complete GARBAGE in the gym this morning.  I figured since I got up at 4:50 AM (the usual) I’d better at least get up and get something done at the gym. Feeling like utter poop, I performed the worst workout I have had in a good while!

Exercise: Weight x Reps x Sets

BB bench press:

  • Bar x 15 x 2
  • 135 x 10 x 1
  • 185 x 5 x 1
  • 225 x 8 x 1
  • 275 x 1 x 1 @ 10 RPE
  • 135 x 12 x 1 Close Grip

Hammer Strength shoulder press:

  • 45 x 12 x 1
  • 70 x 10 x 1
  • 90 x 5 x 1
  • 115 x 3 x 1

Super-set

Dips:

  • Body weight x 10 – 15 x 5

Calve Raises:

  • 180 x 10 – 15 x 5

Needless to say, this was the absolute worse workout I have had in a while.  A bit frustrated, I have vowed to myself to never follow a percentage based program EVER AGAIN!  I will, however, peak in a manner recommended by Garret Blevins.  He recommends following a training method that works for you and then tapering/peaking two weeks out from a meet.  This is what I shall do!  As for the rest of this week………………

meh

Day 5 – Light Squat / Accessory movements

After a humbling week in the gym, I decided to take it easy on this last day.  I hit some light squats for reps and did the same for bench.  Left with a smile on my face!

Low bar  paused squats:

  • Bar x 10 x 1
  • 135 x 6 x 3
  • 185 x 3 x 2

BB bench press:

  • Bar x 10 x 1
  • 135 x 10 x 1
  • 185 x 5 x 2
  • 225 x 5 x 2

Well, this was not my best week of training; but not my worst.  I’ll make sure to eat a million calories, this weekend, and pick up my pride as I walk back in the gym on Monday!

 

 

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