Background: The last year was a disaster. Well, I find myself no where near what I expected 9 years ago. That applies to life and training. So I suppose the last 9 years have not been the greatest. The limiting factor in my training career has been consistency.
I allowed my health, sometimes injury, sometimes psychological, to undermine things I cared about. For most of my adult life I fought against myself, much of it ignorant of why I experienced great periods of intellectual and physical productivity often followed by dissolution into a dark impotent will. I consider the two pursuits symbiotic. Here I will detail the physical pursuit:
Training year: 09/14/09 to 07/24/10, culminating in a push-pull meet.
Objectives: (1) Deadlift 550, (2) Close-Grip Bench 410, (3) Competition Bench Single-Ply 473, (4), Front Squat 405 (5) Achieve ridiculous leanness.
I realize objective (5) may contradict objectives (1) - (4), but I have reconciled I am a push-pull competitor. From late September '08 to May '09, I lost 85 lbs on my deadlift and 100lbs on my bench. The last 4 months I have gained back 65 lbs on my deadlift and 70 lbs on my bench.
I chose the RSR for deadlifting because I want to push my deadlift during the early parts of the training year while I can manipulate leanness mostly through diet as well as to emphasize upper back development. Weeks 1 - 5 are an introductory phase to introduce the frequency and volume.
I based my max off a training max of 485. I hit it 2 weeks ago. I stopped even though it was easy because I was deloading for a meet last Saturday that I pulled out of after developing a migraine headache 3 hours after arriving. For context I picked an opener of 473 and then planned on 506 and a 528 third attempt.
Since I fucked my back in '05 when I saw my deadlift drop from 545 to 410 in 4 months, I have hit a best of 502, which was at a meet in August '08. For a year I called myself injured. The last 3 I just admit I am a puss.
Training Session 1 9/14/09
Static Stretching - piriformis, hip flexor, lats, and hips x 2 sets x 10
Mobility - leg swings lateral, leg swings forward, ankle mobilizations x 2 x 10, reverse lunges x 1 x 5
Activation - glute bridges, butt kicks x 1 x 10
Deadlift - 340 x 5 sets x 3 reps
Power Squats (wide-stance) 470 x 5, 560 x 5
Reverse Lunges (dumbbells) 30 x 3 x 5
Hanging Leg Raises x 3 x 10
Pull-ups x 5 x 10
Face Pulls Neutral Grip x 100 x 5 x 10
The deadlifts were easy except I do not like volume. I consider the pull-ups and face pulls accessory work and will incorporate them into every resistance training session. With 3 days/week deadlift and the frequent lat and upper back accessory work, I hope to significantly increase my upper back mass.
The key to my bench is upper back size and strength for stability. I hit a 395 close-grip and a month later a 425 2-board before things fell apart last September. I have hit 390+ 3 times ('04,'05, and '08) and each time my back was at its strongest.
I appreciate any comments or suggestions for how to organize my training or even other peoples' stories of how training has been a hammer to either mold or rebuild one's life.