Week 4
Yield Bench (4 sec yield ) 225x3 275x3 265x5x3 255x3x3
Yield squat oly stance - 275x3 (6 sec yield) 315x3 (4 sec yield) 355x2x3 315x3 (3 sec yield)
Face pulls, db rev flys, vbar pull downs done between all bench sets
Tri ladder SS w band push downs
Klokov press SS w DB shrugs
Week 4
Conventional DL (4 sec yield) - wut 495x3x1
CGBP (3 sec yield) - 250x5 250x2x3 275x2x3
Cable row / kayak row / pec dec
Be nice to see a big pay off with the sumo deads.
I hope so GV , I think the payoff will be there at the end
Just squatting today , off program forgot it at home and was in a rush
Squat - wut 415x3 these were about an inch high or at least it felt that way trying to work on depth in the sense of not going to deep . I was at the Arnold this weekend and had a chance to hear Dan green speak and he mentioned a pl squat depth which Iām trying to hone in on
Squat - 225x20 225x13. Oly stance no lockout
Face pulls
Thatās it
I didnāt realize you squatted too deep. Me too. Not sure how to combat it as itās much harder for me to stop shy of my natural rebound point, which is pretty damn deep. Let me know if you figure anything out!
Yeah Snap, when I first started powerlifting I had issues getting to depth so I set an extremely low box to squat from to make sure I without a doubt made depth. As the years went on I realized it isnt optimal for PL purposes so I have been trying to stop it. My descent is relatively slow so I may get a bit of a reflex action but not much of a bounce. I have been watching some people when wearing wraps with slow descent at a certain point towards the end of the movement speed up to get more use out of their wraps. Ideally this is what I would like to achieve.
Week 5? I think
Standing OHP - 185x5 205x5 225x2x3
Bench - wut 295x2 then 275x5x3 (3 sec yield) (3x8 chins)
Pendlay Row - 135x12 185x10 225x10 275x5 (plate raise 45x4x10)
CGBP - 245x5x3 (4 sec yield). (Db rev fly 30x3x15)
Pushdowns - 150 total
Block 3 (instead of week number)
DL - Sumo with 4 sec yield wut 345x3
DL Conventional 4 sec yield - 405x3 455x3 495x2 515x1
SGHP - 275x5x3
Face pulls / Seated DB Cleans
HS Pull Down - 3plts x3x10 (4-6 sec yield)
CGBP - 275x2x3 265x3x3 (3 sec yield)
Tri Laddere
Nice. Saw your high pull work which is outstanding. When you do the SGHP are you dropping the weights or holding them the whole time?
Hey Harry!
Thanks for the kudos. When I do the high pulls im always hanging on to them as Im generally in a power rack with iron plates. I do have access to a platform and bumpers, do you suggest I do them there and not hold on to them?
As long as the strain on your traps and shoulder girdle isnāt too much go for it. Your getting up around 300 Iād think about starting dropping things. Your probably using a lot of energy trying to slow the descent. Not having weights I can drop has kept me from going to high.
Thanks Harry Iāve gone as high as 325 with no issues but now that I have the options of letting go I think I will
An ounce of prevention
Block 3 end
Yield squat - (4 sec yield/negative) - 375x3 405x2
Bench - wut 335x1 tng
Bench (4 sec yield/negative) 275x5x3
Cgbp- 225x10
Cs db row - 50x20 75x15,10
This is block 3 lol
DL - 455x12x1
CGBP- (3 sec pause) 245x5x3
DL - to knee, 3 sec hold then down 405x5x3
Cable Row -3x12
That is a lot of heavy pulling in one session. 12 singles at 455 followed by the long hold reps at the knees is no joke. Strong work.
Thereās a ton of volume. I bet those DLs were kicking up the gym.
Didnt seem like a lot when I looked at it, but at then end I was shotski
lol yeah man, at first I was like 455 isnt a big deal, especially with singles, but it was a big deal for me lol
Block 3
Squat - wut 455x1
3 count pause squat - 345x2x3 315x3
Incline bench - wut 295x2
Cg incline bench - 3 count pause 245x5x3
Lever Row 3ct pause -2plt x 10 3ply x2x10
No pause - 3plt x20,19
Face pulls, kayak rows, seated db cleans