..One of the great benefits of keeping a training log over the long run, is that you can sit down and take look at trends from training over a matter of years. Now that I've finished the job search/moving, I've been ready to refocus training and start getting more specific in preparation to compete again later this year.
I looked at the training cycles leading up to the past several meets I did, and evaluated what worked, what didn't, and WHY I thought each was the case.
My plan moving forward is to do the following (with changes operating in 4-week waves). After a period of time, OHP will transition to a bench movement for controlled speed work:
Day 1:
-
Primary: Overhead Press
-
Supplementary: High-Rep Wide Grip Bench Press
-
Assistance Work: Lat Work, Triceps, Biceps
Day 2:
-
Primary: Squat
-
Supplementary: Pause Squats
-
Assistance Work: Mid-Back, Hamstrings
Day 3:
-
Primary: Bench Press
-
Supplementary: Close Grip Bench Press
-
Assistance Work: Lat Work/Mid-Back Work, Triceps, Biceps
Day 4:
-
Primary: Deadlift
-
Speed Work
-
% AMRAP Set
-
-
Supplemental: Box Squats in Briefs (rotate specialty bars)
-
Assistance Work: High-Rep Reverse Hypers
..I'll provide more info on what exactly I'm doing for the reps/sets/%s of each movement over the coming weeks..
