Current PRs- 405x2,425,225,1055
12wk cycle goals-465,475,275,1215
I am around 5?8 and weigh about 175 right now. This is post wrestling season so I am a little soft around the edges but at this point as long as I keep moving more weight, I?m not too worried about it. I am 20 as of today and have been lifting as wrestling permits since I was 13. I plan to compete in October ?09 and have my sights set on a certain meet so I am working towards being my best for that.
4 day Westside Split with the lifts coming on different days to fit my schedule.
Monday- ME Lower. Tuesday- DE Upper. Wednesday- Off or sled work. Thursday- DE Lower. Friday- ME Upper.
I have a habit of performing the same lifts for my ME work until my progress stalls. So far it has worked out for me. I have a feeling that with this cycle, I will have to alternate more often than I am used to.
I know these kinds of gains in a 12 week cycle might seem optimistic or unrealistic but I?ve been having great progress and am trying to capitalize on it and have a plan to hit the goals I want. I have the week by week breakdown on where my gains need to be in poundage per week but it is way too long to post here. My weekly increase in squat~6lbs. In the deadlift~4lbs. In the bench~5lbs.
Warmed up with 135 and moved to 225/315/365 for 5?s. Moved up to 405 and hit triples for four more sets. The triples at 405 went up pretty easily and feel like I should have hit 5.
225x5 sumo. 315x5 sumo. 365x3 conventional. 405x1x2 conventional. 425x1 conventional.
I pull sumo early on just to get my hips involved more as I feel they are a weak point but pull conventional when I am straining.
Weighted decline situps and side bends for ab work and I called it a day.