Training Week
Day 1 - Clean - 2x3, 4x2 Snatch - 2x3, 3x2 BB Lunge - 4x5ea SH Press - 4x12 Curls - 3x10 Day 2 - Clean 4x4 Squats - 4x5 Push-ups - 50reps Lunge - 4x5 Row - 4x12 Tricep - 3x12 Did a little more this time...again, dry content but I have […]
Training...Thoughts pt.3
So i leave off with dad still alive after the big one, a meeting just being completed, and life turned upside down for the past 2 years. In looking back this is where my hobby of powerlifting stopped, it wasn't fun for me anymore. So much turmoil surrounded it from a couple different things that […]
Training...
BW - 271 BB Complex - 3x6ea RDL/Muscle Snatch, SQuat/Press, Goodmorning, Row DB Incline - 3x12 Lunges - 3x5ea CSRow - 3x12 Curls - 3x12 Jump Rope - 200 Abs - 3x12 My sons 4 year birthday party was this past weekend! Dinosaur themed. Already been 4 years...and my youngest is almost 1.
Training
Getting in what I can when I can. BW - 271 BB Complex - 3x6ea RDL/Muscle Snatch, SQuat/Press, Goodmorning, Row DB Bench - 3x12 Lunges - 3x5ea Row - 3x12 Tricep - 3x12 Jump Rope - 150 Abs - 3x12
Training - Thoughts pt.2
My life went hay wire in 2012, at least it was the start. In that year I had my first child which is the best blessing I have ever had; I got separated from my now ex-wife, pretty much every friend that I thought I had abandoned that friendship, and how Dave pretty much put […]
Training Day 2
BB Complex - 3x6ea RDL/Muscle Snatch, SQuat/Press, Goodmorning, Row DB Bench - 3x12 Lunges - 3x5ea Row - 3x12 Curls - 3x12 Jump Rope - 200 Abs - 3x12
Training - Day 1
BW - 274 BB Complex - 3x6ea RDL/Muscle Snatch, SQuat/Press, Goodmorning, Row DB Bench - 3x12 Lunges - 3x5ea Row - 3x12 Tricep - 3x12 Jump Rope - 150 Abs - 3x12
Training - Thoughts pt.1
I have been doing my best at keeping my job, spending all the free time I have with my kids and family, and doing absolutely nothing when it comes to training...I mean nothing. I have to be the worst coach on here, at least from the stand point of posting logs, training, giving a crap […]
Week 5 - Training
Day 1 - Clean - 2x3 Snatch - 2x3 BB Lunge - 2x5ea SH Press - 2x12 Curls - 3x10 Day 2 - Clean 2x4 Squats - 2x5 Push-ups - 50reps Lunge - 2x5 Row - 2x12 Tricep - 2x12
Week 4 - Training
Day 1 - Clean - 2x3, 4x2 Snatch - 2x3, 3x2 BB Lunge - 4x5ea SH Press - 4x12 Curls - 3x10 Day 2 - Clean 4x4 Squats - 4x5 Push-ups - 50reps Lunge - 4x5 Row - 4x12 Tricep - 3x12
Week 3 - Training
Day 1 - Clean - 2x3, 4x2 Snatch - 4x3 BB Lunge - 4x5ea SH Press - 4x12 Curls - 3x10 Day 2 - Clean 4x4 Squats - 4x5 Push-ups - 50reps Lunge - 4x5 Row - 4x12 Tricep - 3x12
Week 2 - Training
Day 1 - Clean - 5x3 Snatch - 5x3 BB Lunge - 4x5ea SH Press - 4x12 Curls - 3x10 Day 2 - Clean 4x4 Snatch - 5x3 Squats - 4x5 Push-ups - 50reps Lunge - 4x5 Row - 4x12 Tricep - 3x12
Week 1 - Training
Day 1 - Clean - 4x3 Snatch - 4x3 BB Lunge - 4x5ea SH Press - 4x12 Curls - 3x10 Day 2 - Clean 4x4 Snatch - 5x3 Squats - 4x5 Push-ups - 50reps Lunge - 4x5 Row - 4x12 Tricep - 3x12
Training
Oly Squat - 5x10 DB Row - 4x12ea RDL - 4x8 Incline T Raise - 4x12 DB Curls - 4x12ea Started what will be a long road but a good one. Goals are week to week and the plan is one I care not to share. I'm gonna take one step at a time […]
Client - Week 2
Day 1 - Bench - opener DB Bench - 2x12 Upper Back Choice - x20reps Row Choice - x20reps Day 2 - Sumo Dead - opener Shrugs - x30reps Curls - 3x12 Day 3 - Squat - opener Pause Bench - 3x1 RPE 8 Row/Pull choice - x30reps
Client - Week 3
Day 1 - Bench - 96-99%, 2 total reps, 1 rep range DB Bench - 2x12 Upper Back Choice - x20reps Row Choice - x20reps Day 2 - Sumo Dead - 95%, 2 Total reps, 1 rep range Shrugs - x30reps Curls - 3x12 Day 3 - Squat - 96-99%, 2 total reps, 1 rep range, […]
Client - Week 4
Day 1 - Bench - 93-96%, 4 total reps, 1 rep range DB Bench - 3x12 Upper Back Choice - x30reps Row Choice - x30reps Day 2 - Sumo Dead - 93-96%, 2 Total reps, 1 rep range Shrugs - x30reps Curls - 3x12 Day 3 - Squat - 93-96%, 4 total reps, 1 rep range, […]
Client - Week 5
Day 1 - Bench - 90-93%, 6 total reps, 1-2 rep range DB Bench - 3x12 Upper Back Choice - x30reps Row Choice - x30reps Day 2 - Sumo Dead - 90-93%, 4 Total reps, 1-2 rep range RDL - 3x5 Shrugs - x30reps Curls - 3x12 Day 3 - Squat - 90-93%, […]
Client - Week 6
Day 1 - Bench - 80%, 1x2 4 board Press - 3x3 RPE 7 Upper Back Choice - x30reps Row Choice - x30reps Day 2 - Sumo Dead - 70%, 1x2 RDL - 3x5 Shrugs - x30reps Curls - 3x12 Day 3 - Squat - 80% 1x2 Pause Bench - 3x3 Row/Pull choice - x30reps […]
Client - Week 7
Day 1 - Bench - 87-91%, 6 Total reps, 2 rep range; Pause last rep 4 board Press - 3x3 RPE 9 Upper Back Choice - x30reps Row Choice - x30reps Day 2 - Sumo Dead - 87-91%, 4 total reps - 1-2 reps range RDL - 3x5 RPE 8-9 Shrugs - x30reps Curls - 3x12 […]
Client Week 8
Day 1 - Bench - 84-88%, 9 Total reps, 2-3 rep range; Pause last rep 4 board Press - 3x3 RPE 8-9 Upper Back Choice - x30reps Row Choice - x30reps Day 2 - Sumo Dead - 84-88%, 6 total reps - 2-3 reps range RDL - 3x5 RPE 8-9 Shrugs - x30reps Curls - 3x12 […]
Client - Week 9
Day 1 - Bench - 80-84%, 12 Total reps, 2-3 rep range; Pause last rep 4 board Press - 4x3 RPE 8 Upper Back Choice - x30reps Row Choice - x30reps Day 2 - Sumo Dead - 80-84%, 9 total reps - 2-3 reps range RDL - 3x5 RPE 8 Shrugs - x30reps Curls […]
Client - Week 10
Day 1 Bench - 75% 2x2 DB Shoulder Press - x20reps T Raise - x20reps Chain Tricep - x20reps Cable External Rotation - 3x12-15 Day 2 Sumo Dead - 2x2 75% DB Lunge - 2x6 Shrugs - x30reps BB Suit case Hold - 3 sets, 30-45 sec Curls - 3x12 Day 3 Squat - 75% […]
Training
If you can call it that. I've been out so long that most any one who even looks at this log, if anyone, doesn't even probably know I exist. Day 1 DB Bench - 5x12 DB Lunge - 5x8ea Standing Row - 5x12 DB Squat - 5x10 Scare Crow - 5x12 Tricep - 5x12 […]
Client - Week 11
Day 1 Bench w/ weight release (90lbs) 1x1 w/ 5 sec Ecc, 1x1, 2 total sets, RPE 9; 3 additional sets @ 10% drop DB Shoulder Press - x30reps T Raise - x30reps Chain Tricep - x30reps Cable External Rotation - 3x12-15 Day 2 Sumo Dead w/ 80lbs chain - 1x2 RPE 9, 1x3 10% […]
Client - Week 12
Day 1 Bench w/ weight release (70lbs) 1x1 w/ 5 sec Ecc, 1x2 with 3 second pause; 5 total sets, RPE 8 DB Shoulder Press - x30reps T Raise - x30reps Chain Tricep - x30reps Cable External Rotation - 3x12-15 Day 2 Sumo Dead w/ 100lbs chain - 1x3 RPE 8-9, 4x4 10% drop […]
Client - Week 13
Day 1 Bench w/ weight release (50lbs) 1x1 w/ 5 sec Ecc, 1x2 with 3 second pause; 5 total sets, RPE 8 DB Shoulder Press - x40reps T Raise - x40reps Chain Tricep - x40reps Cable External Rotation - 3x12-15 Day 2 Sumo Dead w/ 100lbs chain - 1x3 RPE 8, 5x4 10% drop […]
Client - Week 14
Deload Week: Day 1 - Speed Bench w/ micro mini band - 50-55% 6sets, 3 reps Seated Row - x20reps Machine Leg Curls - x20reps Upper Back Choice - x20reps Day 2 - Sumo Dead - 75-80%, 2-4 Total reps(2 range) BB Suit Case Holds - 3 sets/side Snatch Shurgs - x20reps Day 3 - Bench Press - 75-80%, 2-4 […]
Client - Week 15
Day 1 - Speed Bench w/ micro mini band - 50-55% 9sets, 3 reps Close Grip Board Press w/ mini band - 5x3 RPE 8 Seated Row - x40reps Machine Leg Curls - x40reps Upper Back Choice - x40reps Day 2 - Sumo Dead - 83-87%, 12-15 Total reps(2-3 range) Front Squat w/ 80lbs chain - 2x3 RPE 8, 2x3 6% […]
Client - Week 16
Day 1 - Speed Bench w/ mini band - 45% 9sets, 3 reps Close Grip Board Press w/ mini band - 4x4 RPE 8 Seated Row - x40reps Machine Leg Curls - x40reps Upper Back Choice - x40reps Day 2 - Sumo Dead - 78-83%, 18 Total reps(3-4 range) Front Squat w/ 80lbs chain - 2x3 RPE 8, 2x3 8-10% […]
Client - Week 17
Day 1 - Speed Bench w/ mini band - 40-45% 9sets, 3 reps Piston Press - 4x8ea RPE 8 Inverted Row - x40reps BS Pull-apart - x40reps Tricep Choice - x40reps Day 2 - Sumo Dead - 74-79%, 21-24 Total reps Front Squat - 5x5 RPE 7-8 SL RDL - 3x10ea Snatch Shurgs - […]
Client - Week 18
Day 1 - Speed Bench w/ mini band - 40-45% 9-12 sets, 3 reps Piston Press - 4x8ea RPE 8 Inverted Row - x40reps BS Pull-apart - x40reps Tricep Choice - x40reps Day 2 - Sumo Dead - 70-75%, 24-28 Total reps Front Squat - 5x5 RPE 7 SL RDL - 3x10ea Snatch Shurgs […]
Client - Week 19 Deload
Day 1 Squat - 2x2 @ 75% 2-3 accessory @ discretion 20 total reps Day 2 Bench - 2x2 @ 75% 2-3 accessory @ discretion 20 total reps Day 3 Deadlift - 2x2 @ 75% 2-3 accessory @ discretion 20 total reps
Client - Week 20
Day 1 Pause Bench w/ 80lbs chain (3sec count); 2x3 RPE 8-9, 3x3 10% drop Military Press 1x5 RPE 9, 3x5 10% drop Following Accessory 30 total reps BS Pull-aparts KB Tricep Rollout Band Leg Curls Day 2 Squat w/ Knee Sleeve (only) 83-87%, 12 total reps (2-3 range) RDL 1x5 RPE 9; 12% drop 3x5 Following […]
Client - Week 21
Day 1 Pause Bench w/ 80lbs chain (3sec count); 2x3 RPE 8, 3x3 10% drop Military Press 2x5 RPE 8-9; 3x5 8% drop Following Accessory 30-35 total reps BS Pull-aparts KB Tricep Rollout Band Leg Curls Day 2 Squat w/ Knee Sleeve (only) 80-84%%, 18 total reps (3 range) RDL 1x5 RPE 8-9; 12% drop […]
Client - Week 22
Day 1 Pause Bench w/ 80lbs chain (3sec count); 2x3 RPE 8, 3x3 10% drop Military Press 5x5 RPE 8 Following Accessory 35-40 total reps BS Pull-aparts KB Tricep Rollout Band Leg Curls Day 2 Squat w/ Knee Sleeve (only) 78-81%, 21 total reps (3-4 range) RDL 1x5 RPE 8-9; 12% drop 4x4 Following […]
(DCCB) Week 2 - Day 3
Squat - 5x3 @ RPE 7, 2x3 @ RPE 8 Just warmed up on the squat and did only that. Again, keeping things straight forward for now and getting back into it. Squat went better this week then last with numbers. Strength is better than what I expected but core strength is miserable right now. […]
Learning, Networking, and Competing
Jeremy Frey offers career advice, as well as a few first meet pointers.
Jeremy Frey on Block Training for Powerlifting (Part 5)
The final installment of Jeremy Frey's Block Periodization for Powerlifting presentation.
Jeremy Frey on Block Training for Powerlifting (Part 4)
Frey continues his block periodization for powerlifting tutorial.
Jeremy Frey on Block Training for Powerlifting (Part 3)
Frey continues his block periodization for powerlifting tutorial.
Jeremy Frey on Block Training for Powerlifting (Part 2)
Frey continues his discussion on how to apply block periodization to powerlifting.
Jeremy Frey on Block Training for Powerlifting (Part 1)
Frey goes into detail on how to apply block periodization to get the most out of your training.
Q&A with Jeremy Frey
From powerlifting and programming to strength coaching advice, Jeremy Frey has the answers.
Page
- Page Previous
- Page 1
- You're currently reading page 2