APF State meet December 19, 2019
Training
So, this is the first time I am implementing planned de-loads during the "conjuphasic" approach. If you followed my last attempt at structuring this style of training Julia and I both got hurt. After talking to people WAY smarter than I, it was brought to my attention that the body "resets" every 21 days. This had me go back and look at how the phases of triphasic were being set up and I wanted to try and separate the blocks, so I decided to do it between every phase. This will be the first of four before meet day and it will all be done by actually going through the movements of squat, bench, and deadlift.The approach in outline form:
I. 3 training days II. Medium day early in the week but heavy enough a load to stimulate proper technique III. One pump day away from the barbell to literally pump the body full of blood and add to recovery. IV. Lighter speed day with DECREASED * percentages * sets * Accomodating Resistence
Workout
Monday ON ALL LIFTS 5x1:S: 430
B: 275
D: 455
Wednesday:
*A1) Incline facing curls – 4x8-10 (strict and squeeze): 25 *A2) Alternating hammer curls – 4x8 each: 25 *A3) Cable curls, ez bar attachment – 4x12: 7 *B1) DB overhead tri ext – 4x10: 60 *B2) Incline DB skulls – 4x10: 30 *B3) Overhead rope extensions 4x15: 7
Friday speed ON ALL LIFTS
Squat 5x2: 305-310 + 2 chains less than last 3 weeks
Bench 5x3: 145 + 2 chains less than last 3 weeks
Deads 7x1: 325 + 2 chains less than last 3 weeks
