First a quick introduction:
I am now using a basic block/linear periodization Russian program with a few modifications that I have made. The original program is this:
With volume increasing with the same intensity for the first four weeks, and then volume decreasing and intensity increasing the last 5 weeks; the alternate bench and squat days stay the same intensity and volume, so the volume and intensity is different on each day throughout the program.
However, I changed the program to look like this:
With the same basic rep/set schemes for all of the lifts. I feel like this layout will help me increase my overall training frequency while allowing me to recover with no problems.
I am part of the University of Iowa Powerlifting club, and have been involved in powerlifting for a few years. I lift in the NASA federation, and currently hold the squat, deadlift, and total American records in the 198lb weight class, teenage division. My personal bests include a 479 squat, 287 bench, 551 deadlift, and 1311 total.
My training history includes conjuage periodization, 5/3/1 with varied assistance templates, starting strength, and my own basic programs.
I have a log on our club’s forum, which is at:
We also have a new website, which is currently under construction, but feel free to visit:
Our new website has articles, videos, team member bios, and links to all sorts of good shit. Every time you click on the site, we can get money for the club, which will be going towards equipment purchases and meet fees. We also have a youtube channel:
And I have my own youtube channel as well, in which I post a video or two each week on my training:
Anyway. On to the logging. I will go ahead and post my last week and a half or so of training sessions, as well as a couple of my recent training videos. I’m currently about midway through the cycle.
8/27- squat #6
Sumo deadlift- 405x3, 405x1.5
GHR/reverse hyper/back raise superset- 3x10
Notes: Squats felt pretty fast. On the second set at 405 of sumo pulls, I tweaked my left glute a bit. I decided that this far out of the meet, I don’t need to risk anything, so I called it a day for that. I only did bodyweight for GHR’s on the first superset, to make sure my glute was gonna be okay, and then I added a 25lb plate for the next two.
8/28- extra workout
Foam rolling/tennis ball work/general mobility work- lots
Band pull aparts- ~200 w/monster mini band
Pullups- 3x5 pronated grip, 2x5 close neutral grip
Cable curl/tricep pushdown superset- 3x10
Notes: Found out I can do the entire stack for tricep pushdowns.
8/29- bench #6
Blue slingshot- 275x3
Black slingshot- 315x2
High incline bench- 3x3@185
Pullups- 11, 5, 3
Facepulls- 5x15, 5x3
Notes: Good god you can get so much out of this black slingshot. It’s almost like benching in a shirt. I used a semi-pronated grip for pullups, it’s definitely a grip I’m not used to. The triples for facepulls at the end were going as heavy as I can, almost to the entire stack, with zero rest between sets.
8/31- deadlift #6
Pause squat- 3x365, 3x380*
Barbell rows- 5x3@215
GHR +10lb/BW reverse hyper/back raise superset- 3x10
Notes: Deadlifts were fairly fast. The asterisk on the 380 set of pause squats was because I didn’t pause them very much, or at all, really. You can make your own judgement when you see the video. I used straps for the first time on rows…mother of god. Never again will I row strapless.
9/3- Squat #7
Deficit deadlift- 485x1, 405x5x1
Barbell rollouts- 3xIdidn’tfuckingcount
Notes: Most people try to rest or something when they have a strained glute. I squat and pull deadlift PR’s. There were some fine lookin female specimens in the gym today. I might have to go late at night more often. This one chick (she was definitely on some sort of athletic team, but I couldn’t tell what) was mirin my squats.
Hopefully I will remember to update this.