Day 1 was on Monday, I'm not going to bother posting it up. Week 0 is basically just a deload week before going all out on Week 1. Each week starting next will have 4 days, Monday, Tuesday, Friday and Saturday. I will put in one or a couple of GPP days in there.
Wanted to go light today, but still worked up to above 50%.
- Front Squat 40KG x 5
- Deadlift
- 70KG x5
- 90KG x 5
- 110KG x 5
- 130KG x 1
- Box Squat, parallel; worked up to 130KG x 3
The Box squat could have just been above parallel, I don't know. It doesn't matter anyway, since I've never done box squats properly before I just wanted to test it out today. Will go lower next ME day.
Today's session felt good. Was not straining and the box squat felt easy. But I think it only felt easy because I was reducing my ROM a lot. I usually squat close to A2G. Will add a couple or more inches into the ROM next ME day and we will see how it goes.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
TIME TO GET FREAKY UP IN HERE
This blog will record the progress of my journey in the weight room. Hopefully good things can come of this.
For the next 24 weeks, I will be running what is known as the "Conjugate Method". This is the method used by Westside Barbell and Louie Simmons is a big fan.
More info is available here:
Periodization Bible Part II, Dave Tate
Westside Barbell
Its time to get FREAKY up in here.
I've come up with a list of ME exercises to be used.
SQ/DL
Good Mornings
Suspended Good Morning
Seated Good Morning
Front Squat
back Squat
Box Squat
Pin Squat
Snatch Grip Deadlift
Deficit Deadlift
Rack Deadlift
Sumo Deadlift
Conventional Deadlift
BENCH
Close grip bench press
Wide grip bench press
Board Press low-medium-high
Military press
Push Press
Close Grip Incline Bench
Wide Grip Incline Bench
Close Grip Decline Bench
Wide Grip Decline Bench
I currently do not have access to bands and chains so I am not going to use them. No doubt those things are wicked, but I train from a shitty gym so I have to make do with what I have.
Lets see if I can bring my deadlift up to 220kg and above from currently 180kg in the next 24 weeks.
I believe there another good 10-20lbs left in this lift, but that was about 2 months ago, life has happened and I had significantly lost some strength. But we will see.
For the next 24 weeks, I will be running what is known as the "Conjugate Method". This is the method used by Westside Barbell and Louie Simmons is a big fan.
More info is available here:
Periodization Bible Part II, Dave Tate
Westside Barbell
Its time to get FREAKY up in here.
I've come up with a list of ME exercises to be used.
SQ/DL
Good Mornings
Suspended Good Morning
Seated Good Morning
Front Squat
back Squat
Box Squat
Pin Squat
Snatch Grip Deadlift
Deficit Deadlift
Rack Deadlift
Sumo Deadlift
Conventional Deadlift
BENCH
Close grip bench press
Wide grip bench press
Board Press low-medium-high
Military press
Push Press
Close Grip Incline Bench
Wide Grip Incline Bench
Close Grip Decline Bench
Wide Grip Decline Bench
I currently do not have access to bands and chains so I am not going to use them. No doubt those things are wicked, but I train from a shitty gym so I have to make do with what I have.
Lets see if I can bring my deadlift up to 220kg and above from currently 180kg in the next 24 weeks.
I believe there another good 10-20lbs left in this lift, but that was about 2 months ago, life has happened and I had significantly lost some strength. But we will see.
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