Wednesday 7/8/15 ME lower Squat -225×5, 275×5, 315×5, 345×5 (belt), 365×5 1″ deficit sumo deadlifts – 225×5, 275×5, 315×5, 335×5 (belt), 355 (video)
Thursday 7/9/15 DE upper Bench – 10 x 3. 110 lb with double mini bands Tate press – 3 x 1 min, 25 lb Band pull aparts – 4 x 25 Suitcase holds – 3 x 30 sec, 115 lb Lateral raises – 2 x 1 min, 15 lb
Saturday 7/11/15 ME upper Bench – 135×6, 155×6, 175×6, 195×6, 225×6, 245×6, 255×6, 265×5 Close grip 2 board bench – 2 x failure, 3 – 3 tempo, 2 sec pause on board. 205 lb, 185 lb Dumbbell rows – 5 x 10. 60 lb, 60 lb, 65 lb, 65 lb, 75 lb Dumbbell triceps extension – 2 x 45 sec. 30 lb
Sunday 7/12/15 DE lower Squat – 10 x 3, 2 sec pause in the hole. 135 lb with light band. Deadlifts – 10 x 1. 225 lb for 3 sets, 275 lb for 3 sets, 315 lb for 3 sets. Cut it short to go tour a new store and watch the USAPL State Championships
So going from 531 to conjugate is weird. Having my programming done by Matt Wenning is brutal. I’ve never done real sumo deadlifts in training before nor really glute bridges. First day out having to do both was awesome. The tempo training and lifts for time are also different and brutal. I had to use less weight or drop down weight from what he suggested just to do them. For the glute bridges I did 33 on my first set, 30 on my second, 30 on my third. I don’t think I’ve ever done 30 reps for one set in my entire life. I’m hoping that my body will get conditioned to doing the reps like this so at least I’ll have the energy to finish sets.
I’m thinking about buying a camcorder. I could use it for coaching as well as for my lifts which is the only reason I’m really considering it. Or I could save money and just use my phone propped up on random equipment to do the job. It’s hard to get a good angle.
On my sumo pulls, everything looked okay, but I bet if I could have gotten a higher view then things would be off. All in all, I’m pretty excited about this new programming and can’t wait to see what the next week brings!
Ben Balthaser 