Here’s what my training will look like as I prepare for the SPF Pro/Am in March. I’ve never created a training program before that is built solely around an injury, but this is exactly what this one is designed to do.
January 3: Shirted Bench (2 and 3 boards) January 4: SSB Good Mornings January 8: Light Suited Squats (Breaking in the new suit) January 10: Light Bench and top end work January 11: Suited Dead January 15: SSB Squat or Zercher Harness January 17: Shirted Bench (Focus on 2-boards) January 18: Heavy leg press January 22: Suited Squat January 24: Raw bench work and top end work January 25: SSB Good Mornings January 29: SSB or Zercher Harness January 31: Shirted Bench (Focus on 1-board) February 1: Suited Deadlift February 5: Suited Squat February 7: Raw Bench with the focus on top end work February 8: Heavy leg press February 12: SSB or Zercher Harness February 14: Shirted Bench (Off chest) February 15: SSB Good Mornings February 19: Suited Squat (I should know where I’m at by now) February 21: Raw Bench with a focus on the top end February 22: Suited Deadlift February 26: SSB or Zercher Harness March 6: Meet Day
- Mondays are bench days.
- Tuesdays are pulls.
- Saturday mornings are for squats.
- Every Thursday will be an elbow and shoulder rehab day.
I never calculate weight for a training program. I don’t want to be stuck to weights. If I feel good I’m not leaving a PR on the bar. I will attempt a PR on any exercise on any given day that I feel it’s there. On the other hand, when I know it’s not I’m staying clear of it.
I also don’t add in all the accessory crap. I want to leave my accessory work open to address any weakness that I see in my training, and to rehab any injuries that pop up. I know a program can be broken, but I don’t like feeling trapped by one at all. I know what I need to do: squat heavy, bench heavy, and pull heavy - the rest I decide along the way. How else do you think I built these massive calves?
All my suited squats will have a focus on depth. As I break in my new suit, I know that evil will pop up and I’m going to deal with it as it does. I want to squat deeper than I am now, and my training will reflect it.
The idea:
My elbows are taxed more when I squat than any other lift. Previously I would squat a heavy straight bar every week on Saturday followed by heavy benching on Monday, the second worst movement for my elbows. It killed my arms. Now I’ve staggered the heavy lifts, the bars, and movements that I use. The Saturday I squat heavy with a straight bar is followed on Monday by a lighter bench session where the focus is on the top end, where there is less stress on my elbows. Following the light bench is a light squat session the next Saturday with anything other than a straight bar. The next Monday is shirted bench which stresses the elbows, and five days later a heavy squat. With enough rest between the most stressful sessions I should be OK for the meet, and that’s what this program allows me to do.
I’m sure as I look at it more I’ll find a few ways to fine tune it, but so far this is what I plan to do.
