Perrin Aybara
Master
Subbed...of course
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Subbed...of course
One possible point of concern is doing front squats 3x a week. On Saturdays your have your third front squat session of the week and have deadlifts also. Then the very next day you do low bar back squats.
If you can manage that squatting volume great but I'd consider moving the low bar back squat day to Tuesday or Thursday so it's not affected by your deadlifts the day before. Also of you're going to be squatting so frequently I'd consider a greater selection of squatting movements. Maybe 1-2 days of front squats, make one day a beltless front squat or a paused front squat or combo possibly, have 1 low bar back squat day, and then maybe a paused squat day, beltless squat day, pin squat day, box squat day, etc
Subbed. Last log was a lot of fun man. I'll be watching along.
Also, I had an epiphany last night while lying in bed. Rather than switch to an upper/lower split for the next month I'm just going to stick with my previous template and just swap most of the exercises. And yes, I'm bad about doing this at the last minute when it comes to this stuff. Anyway, will look like this.
Week one
Tuesday
Front squat 5x6+ @75%
Overhead press 4x10 @65%
Good morning 3x10 @65%
Slingshot bench 3x8
Weighted planks and rear delt flyes
Thursday
Overhead press 5x6+ @75%
Front squat 4x8 @70%
Close grip floor press 3x8
Chin ups and hammer curls
Saturday
Deadlift 4x6+ @75%
Front squat 3x10 @65%
Overhead press 4x8 @70%
Weighted planks and rear delt flyes
Sunday
Low bar squat 3x8
Bench press press 3x8
Weighted chin ups
Triceps exercise
Curls
Week two
Tuesday
Front squat 5x6+
Overhead press 4x10
Good morning 3x10
Slingshot bench 3x8
Weighted planks and rear delt flyes
Thursday
Overhead press 5x6+
Front squat 4x8
Close grip floor press 3x8
Chin ups and hammer curls
Saturday
Deadlift 4x6+
Front squat 3x10
Overhead press 4x8
Weighted planks and rear delt flyes
Sunday
Low bar squat 3x8
Bench press press 3x8
Weighted chin ups
Triceps exercise
Curls
Week three
Tuesday
Front squat 6x5+
Overhead press 4x9
Good morning 3x9
Slingshot bench 3x6
Weighted planks and rear delt flyes
Thursday
Overhead press 6x5+
Front squat 4x7
Close grip floor press 3x6
Chin ups and curls
Saturday
Deadlift 5x5+
Front squat 4x9
Overhead press 4x7
Weighted planks and rear delt flyes
Sunday
Low bar squat 3x6
Bench press 3x6
Weighted chin ups
Triceps
Curls
Week four
Tuesday
Front squat 6x5+
Overhead press 4x9
Good morning 3x9
Slingshot bench 3x6
Weighted planks and rear delt flyes
Thursday
Overhead press 6x5+
Front squat 4x7
Close grip floor press 3x6
Chin ups and curls
Saturday
Deadlift 5x5+
Front squat 4x9
Overhead press 4x7
Weighted planks and rear delt flyes
Sunday
Low bar squat 3x6
Bench press 3x6
Weighted chin ups
Triceps
Curls
I figure I already have the progression figured out and going in blind on something totally different would have me feeling lost. Just doing the powerlifts once a week at a lower intensity should be good to keep up strength for a month and still give me a mental break. I'll still be able to get in all my weak point training I wanted and should go into Sheiko feeling good. Any thoughts or concerns from anyone?
I just pulled the trigger on the Slingshot Strong knee sleeves, too. Should have them this week. My bank account is not happy about this, but hopefully my knees will thank me.
I'm with doc for it being a weak point exercise period I wouldn't be squating every training session even though squatting is the best thing ever besides deadlift.
Your bank may not be happy but your raw squat will be and really that's what matters in life, money can come and go for all I care but squatting is forever
What do you think? Twice a week, one front and one low bar?
you already know im all up in it
Assuming you don't have another competition within the next 16wks Specificty isn't so important for you right now. You can literally do anything. Try new lifts you're not used to or are interested in and see if they benefit your comp lifts or just stick to the main ones you do. Your choices have much more freedom in this stage of training.
@Perrin Aybara Have fun these next couple of weeks. dont go in blindly, but do some high rep bodybuilding stuff. your joints will thank you.
Yeah, that's part of the plan. I feel surprisingly good at the moment, but there were times over the last month or so before the meet my body was really not happy with what I was doing to it. Felt like an old man at work sometimes.
I'd do 2 front squats and one back squat a week if you are use to 4 times a week but I'd make the back squat high bar just to focus more quads on it. Going back to conventional deadlift?
there is a meme i saw a while back that i cant find
"powerlifters be like;
Everything hurts, but my raw total is going to be awesome"
In on this one also
When I get off work and leave the gym later I'll redraw up a plan. Yeah, back to conventional for now. Some sumo as an accessory at some point and will likely use it leading up to and at meets.
So true, I'd be at work turning a wrench all gingerly because my forearms and shoulders hurt and taking the elevator 10+ times a day rather than the stairs to conserve my knees and then I'd get off work and go squat and bench heavy. Then lie on the couch and whine to my girl about how much I hurt, lol.
If you feel 100% during a peaking cycle you're doing it wrong!