Training 3rd, 5th, 7th, 8th and 9th April

Had a busy week and a bit so haven’t had the chance to either post my log or post any of the articles I have been working on.

I’m also committing to 2 Powerlifting competitions in November which places me currently 29 weeks out from the Novice Comp on the 4th of November and 31 weeks out from the Bench and Deadlift Comp on the 18th of November. This gives me more than enough time to work on my squat depth which I have been struggling with lately and and also get used to lifting in a belt! I have just ordered the Rogue Ohio lifting belt from Rogue Australia.

As far as programming goes, I have absolutely LOVED GST, however moving forward it’s not an ideal program leading in to competition. I have looked over several programs and I have settled on the ‘Sheiko 12 week program for 80kg+ Raw Powerlifters’, it’s broken in to 4 weeks of 37v2 (Prep Period 1), 4 weeks of 31 (Prep Period 2) and then 4 weeks of 32v2 (Comp Period). I’m thinking of completing Prep Period 1&2 twice before a final 12 week run in to November. There are actually elements with similar periodization to GST so although I’m going to be technically changing programs, not a lot is actually going to change other than going down to lifting 3x a week instead of 4x and a few new exercises that I have never done before like box squats, deficit deadlifts, rack deadlifts and seated & standing good mornings. Still it’s going to be a bit more volume in less days than I am used to, but the good thing is I’ll be getting more rest days which I can use to get a little bit of cardio done (but not too much!)

Growth Stimulus Training

Macro Cycle 3, Micro Cycle 1, Press

Flat Barbell Bench Press

20kg x 20

40kg x 10

52.5kg x 8

52.5kg x 8

52.5kg x 10 (AMRAP)

 

Incline Dumbbell Bench Press

15kg x 15

15kg x 10

15kg x 10

Close Grip Bench Press

30kg x 12

30kg x 12

30kg x 12

I pulled out of this workout early because I had some shoulder pain which has since disappeared, not sure what it was iI think just one of those things that pops up, scares the shit out of you and then disappears?

 

Macro Cycle 3, Micro Cycle 1, Lift

Sumo Deadlifts

40kg x 8

60kg x 8

70kg x 8

85kg x 8

85kg x 8

85kg x 10 (AMRAP)

Kettlebell Swings

12kg x 15

12kg x 15

12kg x 15

Rack Deadlift

60kg x 15

60kg x 15

60kg x 15

Lying Leg Curls

20kg x 15

20kg x 15

20kg x 15

Macro Cycle 3, Micro Cycle 1, Pull

Bent Over Rows

20kg x 20

50kg x 8

70kg x 8

70kg x 8

70kg x 10 (AMRAP)

Lat Pulldowns

32kg x 20

32kg x 20

32kg x 20

Face Pulls

23kg x 20

27kg x 20

27kg x 20

EZ Bar Curls

17.5kg x 15

17.5kg x 15

17.5kg x 15

Macro Cycle 3, Micro Cycle 1, Squat

Barbell Back Squat

20kg x 8

60kg x 8

75kg x 8

95kg x 8

95kg x 8

95kg x 8 (AMRAP)

Front Squat

35kg x 15

35kg x 15

35kg x 15

Leg Press

90kg x 15

90kg x 15

90kg x 15

Leg Extensions

23kg x 15

23kg x 15

23kg x 15

Standing Calf Raises

70kg x 10

70kg x 10

70kg x 10

Macro Cycle 3, Micro Cycle 2, Press

Flat Barbell Bench Pres

20kg x 6

35kg x 6

50kg x 6

60kg x 6

60kg x 6

60kg x 9 (AMRAP)

Incline Dumbbell Bench Press

15kg x 10

15kg x 10

15kg x 10

15kg x 10

Close Grip Bench Press

40kg x 8

40kg x 8

40kg x 8

40kg x 8

Military Press

30kg x 8

30kg x 8

30kg x 8

30kg x 8

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s