Tuesday 7/14/2015 – ME Lower
SSB squat to ultra low box – 160×3, 180×3, 210×3, 230×3, 250×3, 270×3, 300×3, 320×3, 340×3, 360×3
Deficit deadlift – 135×5, 185×5, 225×5, 275×5, 315×5
Lying leg curls – 3 x failure, 40 lb
Standing banded ab crunches – 4 x 25
Reverse hyper – 3 x 10, 100 lb
Wednesday 7/15/2015 – DE upper
Bench – 10 x 3, 115 lb
Cable overhead extension – 3 x 1 min, 80 lb, 60 lb, 40 lb
Band pull aparts – 4 x 25
Friday 7/17/2015 – DE lower
Squat – 10 x 3, 250 lb
Deadlift – 10 x 1, 225, 245, 265, 275, 295, 315 (hips hurt too much to continue)
Stiff legged deadlift – 3 x 1 min, 50 lb dumbbells
Reverse hyper – 3 x 15, 20 lb
Saturday 7/18/2015
Close grip bench with reverse light bands and 3 sec pause – 135×3, 185×3, 225×3, 275×2, 315×2, 335×2, 355×2, 365×2, 375×2
Burn out set – 3 – 3 tempo, 195 lb. I think I got 9
Incline chest supported rows – 3 x 45 seconds, 55 lb dumbbells
Hammer curls – 3 x 1 min, 20 lb dumbbells
Lateral raises – 3 x 1 min, 20 lb, 20 lb, 15 lb
Training was extra rough this week, I think it’s because I’m trying to rearrange my days in preparation for football where I will do my max effort stuff on the weekends when I have more time and can do the dynamic days at night. That means I did 2 ME days/DE days in 6 days instead of 7, hopefully after this week things will be on schedule and I get the right amount of rest. The top of my quad (rectus femoris) was in so much pain I had to shut down my speed pulls. I’m going to have to put more effort in the my recovery (it finally put me over the edge on whether or not to buy a massage stick).
I’m really loving the amount of sets my programming has set up. Powerlifting is as much a technique sport as it is a pure strength sport. Yeah, people who are flat out strong are going to do well, but people who practice their technique are going to get more out of their lifts and probably last longer in the sport. It’s much easier to get your set up right and focus on technique when you’re doing more sets and less reps than a few sets and lots of reps.
If you’re looking to add something new to your workout, you should definitely try the timed sets. They are absolutely brutal. Today during my side raises, a 15 lb dumbbell flew out of my left hand, which you might know as the hand with my screwed up wrist. Instant reminder than I need to build some grip endurance in that hand.
Next week I get to do squats with chains…I can’t wait!
Ben Balthaser 