As you've followed along, you should know by now that
Christian Anto is competing June 16... and I am not. But because we are training partners and I always learn from my training, to see what works, what can be changed and how to move forward. If you follow
Christian's log he has gone into a lot of detail regarding the set up of this training cycle. It's a conjugate program with a short prep cycle, only about 10 weeks. We made a few changes based on last meet's prep cycle, but we are learning a few valuable things in this one as well. We realize now we both need more pulling frequency, but other than that everything seems to be on point. Here's what went on the past month: Week 1 Monday ME Squats (wrapped) + double Red Bands Max Single: 220 Narrow Stance SSB Pause Squats 2x5: 155 Leg Press 3x12 Reverse Hyper 3x12 6 month Prone Position Wednesday ME Bench + Double Thin Orange Max Single: 165 Spotto Press + 2 count pause 2x5: 135 Leg Press Bent Over Rows 3x12 Cable Rear Delts 2x20 Paloff Presses 3x12 Friday Speed SSB BoxSquat 12x2 @ 120 + 2 chains each side Speed Deads 15x1 @ 135 + 4 chains Step ups Slow eccentric 3x10 DB RB good-mornings 2x20 Reverse Hypers 100 swings Day 4 Speed Bench 12x3 @ 95 + 1 chain each side Close Grip Bench Medium Set of 6 @ 135 Pull-ups 5x5 Incline Tate Press 3x12 @ 25 Side Planks 3 x 1 min Week2 Monday ME Squats (wrapped) + 6 chains Max Single: 255 Narrow Stance SSB Pause Squats 2x5 @ 155 Leg Press 2x15 Wednesday ME Bench Max Single: 150 + 2 chains each side Spotto Press + 2 count pause 2x5 @ 135 Leg Press Bent Over Rows 4x12 Cable Rear Delts 3x20 Paloff Presses 4x12 Friday Speed SSB Box Squat 8x2 @ 135 + 2 chains each side Max Deads + 4 chains: 310 Reverse Hypers 100 swings Saturday Speed Bench 8x3: 105 + 1 chain Pull-ups 5x5 Incline Tate Press 4x12 Side Planks 3 x 1 min Wk3 Opener Monday ME Squats (wrapped): 275, 295 Wednesday ME Bench: 175 Cable Rear Delts 2x20 Paloff Presses 2x12 Friday Speed SSB Box Squat 6x2: 150 + 2 chains each side Speed Deads 6x1: 165 + 4 chains Wk4 2nd attempt Monday ME Squats (wrapped): 290, 310 ME Deadlift: 320 Wedneday ME Bench: 185 Leg Press Bent Over Rows 1x12 Cable Rear Delts 2x20 Tricep pushdowns 3x20 Friday Speed SSB Box Squat 10x2 @ 120 + 2 chains each Speed Deads 10x1 @ 135 + 4 chains Glute hams 2x12 Reverse Hyper x50
Christian Anto is competing June 16... and I am not. But because we are training partners and I always learn from my training, to see what works, what can be changed and how to move forward. If you follow
Christian's log he has gone into a lot of detail regarding the set up of this training cycle. It's a conjugate program with a short prep cycle, only about 10 weeks. We made a few changes based on last meet's prep cycle, but we are learning a few valuable things in this one as well. We realize now we both need more pulling frequency, but other than that everything seems to be on point. Here's what went on the past month: Week 1 Monday ME Squats (wrapped) + double Red Bands Max Single: 220 Narrow Stance SSB Pause Squats 2x5: 155 Leg Press 3x12 Reverse Hyper 3x12 6 month Prone Position Wednesday ME Bench + Double Thin Orange Max Single: 165 Spotto Press + 2 count pause 2x5: 135 Leg Press Bent Over Rows 3x12 Cable Rear Delts 2x20 Paloff Presses 3x12 Friday Speed SSB BoxSquat 12x2 @ 120 + 2 chains each side Speed Deads 15x1 @ 135 + 4 chains Step ups Slow eccentric 3x10 DB RB good-mornings 2x20 Reverse Hypers 100 swings Day 4 Speed Bench 12x3 @ 95 + 1 chain each side Close Grip Bench Medium Set of 6 @ 135 Pull-ups 5x5 Incline Tate Press 3x12 @ 25 Side Planks 3 x 1 min Week2 Monday ME Squats (wrapped) + 6 chains Max Single: 255 Narrow Stance SSB Pause Squats 2x5 @ 155 Leg Press 2x15 Wednesday ME Bench Max Single: 150 + 2 chains each side Spotto Press + 2 count pause 2x5 @ 135 Leg Press Bent Over Rows 4x12 Cable Rear Delts 3x20 Paloff Presses 4x12 Friday Speed SSB Box Squat 8x2 @ 135 + 2 chains each side Max Deads + 4 chains: 310 Reverse Hypers 100 swings Saturday Speed Bench 8x3: 105 + 1 chain Pull-ups 5x5 Incline Tate Press 4x12 Side Planks 3 x 1 min Wk3 Opener Monday ME Squats (wrapped): 275, 295 Wednesday ME Bench: 175 Cable Rear Delts 2x20 Paloff Presses 2x12 Friday Speed SSB Box Squat 6x2: 150 + 2 chains each side Speed Deads 6x1: 165 + 4 chains Wk4 2nd attempt Monday ME Squats (wrapped): 290, 310 ME Deadlift: 320 Wedneday ME Bench: 185 Leg Press Bent Over Rows 1x12 Cable Rear Delts 2x20 Tricep pushdowns 3x20 Friday Speed SSB Box Squat 10x2 @ 120 + 2 chains each Speed Deads 10x1 @ 135 + 4 chains Glute hams 2x12 Reverse Hyper x50
