Box Squat
405@6x2
Bench
255@6x2
Pull ups -60@5x5
Dips BW@5x5
Sluggish and no food for the last 7 hours so training was bad overall.
2 Likes
Rack Pulls
460@5x5
Face pulls 150@4x10
Side laterals 15@4x10
The DLs took everything out of me so made a quick session as I had nothing left
3 Likes
This and Next week, I will be doing a max testing week. The plan is to run a mock meet in May before looking for a meet to get into provincial and hopefully total a national level.
After test week the plan will go as followed.
3 weeks of pendulum wave Dynamic effort
2 weeks Hypertrophy
3 weeks hypertrophy to basic strength
2 weeks strength
3 weeks of strength to power
1 week of comp training then mock meet.
1 Like
Nice! Any goals in mind for test week?
Trying to add at least 70lbs total.
Box Squat
375@4x5
Bench
315x1
325x1
335x1
345x1 - all time classic PR +30lb total
355xF
Pull ups-60@5x5
Dips vary between bw an 15
2 Likes
Box Squat
495x1
515x1 - +10lb PR
DL
545x1 - tied PR
Overall I know what has to be done and that is not to injure myself.
Going into the next cycle will be doing Raw Squats as I will be doing some type of DL each week. I just want to see if this type of training will add anything to my totals and adjust based off that.
3 Likes
How the cycle will look with training days will still be the same with three days a week. You will notice it will have a Boris influence.
Day 1
Squat
Bench
Day 2
Dead Lift variant
Bench
Dead Lift variant
Day 3
Squat
Bench
Assistant work will vary between two exercises and three exercises a day and can range from chest work to sitting GMs.
1 Like
Looks solid, nice and simple. Can’t wait to see the results at the end of the cycle
Decided to add a 4th day on the training cycle.
W1D1
Squat
255x5
310x4
360x3
385@4x2
Bench
170x5
205x4
240x3
260@4x3
Incline DB Flies 15@8x5
Pull Ups -140@8x5
GM(sitting) 135@3x10
2 Likes
Deadlift - Paused below knee
270 x 3
325 x 3
380 x 3
410@4x2
Bench
170x5
205x4
240xx3
275@4x2
Dips BW@5x6
Leg Press/Hack Squat 135@5x6
Back Extensions BW@3x10
2 Likes
Squat
270x4
315x4
360@4x4
Bench
170x3
205x3
240x3
260@5x3
Pull ups -120@5x6
Side bends 45@4x10
3 Likes
DDL 2”
270x3
325x3
355@4x2
Incline Bench
185@5x3
Box DL 4”
300x3
355x3
410x3
460@3x2
Dips BW@5x6
Back Extensions 25@3x10
5 Likes
Bench
170x5
205x4
240x3
275@4x2
Squat
260x5
310x4
360x3
385@4x3
Bench
190x3
225x3
260@4x3
Incline fly 17.5@5x6
Back Extensions 45@4x8
4 Likes
Now that it’s been a few workouts, how do you like the bench/squat/bench, Boris influenced set up?
Is lifting a little fatigued cool?
1 Like
I kinda love the BSB. It’s not too bad but you definitely know you are tuckered on the last set.
1 Like
Bench
170x3
205x3
275@4x2
DL2K(DL to Knee)
275x3
325x3
380x3
410@4x2
Dips BW@5x5
Incline Fly 20@5x6
Side Bends 45@4x8
4 Likes
Squat
260x4
310x3
380x3
410@4x2
Bench
175x5
205x4
240x3
275@2x2
295@3x1
275@2x2
Dips BW@5x5
Incline Fly 22.5@5x6
Side bends 55@4x8
4 Likes
Strong numbers in here.
1 Like
What’s your split like right now?
1 Like
@shaneinga
Thanks, there is a built in PR of 105% in couple weeks. So we shall see how much improvement I can get.
It’s a 4 session/ week program, but the body dictates when I exactly train.
Day 1
Squat Bench variant
Day 2
DL Bench variant
Day 3
Squat Bench variant
Day 4
DL Bench Variant
2 Likes