Road to USAPL Collegiate Nationals 2014

[MeanGreen220]

Starting my training log on this forum. This post will include training from today as well as all of the training from the past two weeks or so. This will be the longest entry I will post. Sorry in advance.

2/3/14

squat day. straps down

buffalo bar squats
bar 3x10 2x5
145 2x10 1x5
235 1x10 2x5
add belt
325 2x5
375 2x2
add suit
375 1x3
435 1x3
485 1x3
WORK SETS (70% of projected max)
525 5x4

box squats w/ buffalo bar
225 5x5

barbell step ups
2x5 each leg

wide grip lat pulls
4x15

band abs
sets of 20

GHR
sets of 12

2/5/14

bench day

bench w/ doubled mini bands. I'm guessing the tension is somewhere around 100-150 at the top? im not too sure
bar 2x10
135 2x5
185 2x5
225 2x5
275 1x3
305 1x2 Never done bench against bands sooooo thats a PR. haha could be somewhere between 400-450 at the top

close grip board press w/ doubled mini bands
135 - 5 reps to 3 board, 5 reps to 2board, then 5 reps to 1board
185 - 5 reps to 3board, 5 reps to 2board, then 5 reps to 1board

Machine flies
100 total reps

band triceps extensions
3xfailure

super set w/

1 arm mini band triceps extensions
3xfailure (super slow and controlled reps)

1 arm shoulder press
4x10 each arm

2/6/14

deadlifts


belt-less deficit pulls. (2-4 inch deficit)
135 2x10
225 3x5
315 3x5 1x3
365 2x3
405 2x3
455 1x3
505 1x3
545 1x2. missed the third. I kept getting caught on my shorts leg and my hip was bothering me some. this was right in between 85-90 percent. which was what I wanted.

band deadlifts off blocks. EliteFTS short bandsx2 (added approx. 115 at the top)
315 1x5
405 1x5
455 1x3
495 1x3
545 1x0. This was my first time doing the movement. felt awkward but I liked it.

cambered bar GMs
105 3x12
195 1x10

45 degree hypers
3x10

super set w/

rigged up reverse hypers off a GHR
3x10

chest supported rows.
2x20

2/10

squats

raw
225 5x5
315 3x3
405 2x3
add suit straps down
405 2x5
475 2x5
515 1x5
work sets (straps down, no wraps)
565 5x4

SSB no hands box squats

bar 5x5

GHR
3x15

Chest supported row machine w/ mini band added
sets of 15

band abs
sets of 15
2/11/14

bench night


CG bench press
bar 2x10
135 2x10
185 1x10
225 2x5
275 2x5
315 1x5
335 1x5
365 1x3
add bench daddy
365 1x5
455 1x3

incline
3x10

military dead press
bar 3x10
95 2x10
135 2x6
205 1x6

barbell skull crushers
bar 2x10
95 4x8

2/13/14

pulls day. 3rd and final week of deficits wave. Working up to a single @90% of 1RM or higher (562.5 or higher)

3-4 inch deficit
135 3x10
225 3x5
315 3x5
405 2x2
505 1x1
545 1x1
585 1x1 beltless conventional PR (approx. 94%)
add belt
615 1x1 conventional Deficit PR (approx. 98%)

pull ups
3x5

assisted pull ups machine
2x10

roman chairs
2x15

single leg curls
2x20 1x15 each leg

rev grip barbell curls
3x15


2-15-14

Bench day- First day back in a bench shirt.

raw warm up
135 2x15
225 1x10 2x5
315 1x5 1x3

add shirt
405 1x10 (3 reps to a 3board, 7 reps to 2board)
405 1x8 (3 reps to a 2board, 5 reps to a 1board)
495 1x6 (3 reps to a 2board, 2 reps to a 1board, 1 rep full range)
495 1x6 (2 reps to a 2board, 3 reps to a 1board, 1 rep full range)
545 1x3 (1 rep to a 2board, 1 rep to a 1board, 1 rep full range)
545 1x3 (1 rep to a 2board, 1 rep to a 1board, 1 rep full range)

I'm not sure what to think about this workout. I felt weak off the chest and my lockout wasn't as solid as it needed to be. But, I also haven't been in a shirt since April 2013. I am about 7 weeks out from USAPL Collegiate Nationals.

2nd workout today will consist of:
2-3 chest based exercises
2-3 triceps exercises.
1 shoulder exercise.

 

[MeanGreen220]

2/17

Squat night.

This is week 5 of 12 for my training to USAPL Collegiate nationals. This is also only my third week back into to a squat suit.

raw warm up
bar 2x10 2x5
135 1x10 3x5
225 3x5
315 2x5 3x3
365 2x3
add belt
405 2x1

add suit
405 1x5 1x3
495 2x3
545 2x2 straps up
WORK SET @ 80%
605 5x4 straps up (last two sets I used a light wrap) strength is there, depth is almost to the point where I can dip to hit it.

GHR
1x12
3x12 w/ mini band

Chest supported row w/ green band
3x15

one arm mini band row
1x30 each arm

db hammer curls
2x20

 

[Sean1332]

Awesome sessions, man. Welcome to the forums. What weight class are you?

 

[MeanGreen220]

Awesome sessions, man. Welcome to the forums. What weight class are you?

Thanks. I normally hover around the 275 lb class. But, because this is a USAPL Nationals meet, I will be a SHW(264+)

 

[MeanGreen220]

2/18

DE bench/upper assistance day

I am going with the DE bench scheme this week just to see how it feels. If I dont like the way I recover by my next bench day in the shirt I will change what I am doing on this session during the next few weeks


Speed bench w/ doubled mini (possibly monster mini) bands (somewhere between 75-150 at the top?)
bar 2x5
135 3x3
work sets
185 12x3 (2 sets close grip, 4 sets pinky on ring, 2 sets ring finger, 2 sets middle finger, 2 sets pointer finger)

close grip bench
3x8

rolling triceps extensions w/ mini band
2x15 w/ 1 mini band
1x15 w/ 2 mini bands then dropped to 1 band for 10

seated 1 arm smith machine shoulder press
2x8

lat raises
75 total reps

triceps

 

[MeanGreen220]

2/20/14

pulls day

Stiff leg deadlift: goal today is to work up to a set of 5 at about 80% of 1RM. (497ish)
135 2x10
185 2x5
225 2x5
315 1x5
365 1x5
405 1x5
455 1x5
495 1x4 (this was 80% of my 1RM) This is a PR.

suitcase deadlift
135 3x5 each arm

Reverse hyper
4x12

neutral grip lat pulls
2x20

hanging leg raise
3x10

 

[CountryLiftin]

Subbed, moving some good weight in here man. GL at nats.

 

[MeanGreen220]

Subbed, moving some good weight in here man. GL at nats.

Thanks man, I appreciate it.

 

[MeanGreen220]

2/23

bench work

warm up - raw
bar 2x20
135 2x10
245 1x10
335 1x6
add shirt
335 1x10 (3 reps 3 board, 5 reps 2 board, 2 reps 1 board)
425 1x10 (3 reps 3board, 5 reps 2 board, 1 rep 1board, 1 rep full range)
495 1x8 (7 reps 1board, 1 rep full range)
565 1x1 full range
585 1x1 full range
605 1x1 (missed this) i slid back on the bench. chalk or stickum will solve the issue. went up too fast to miss it again.

mini band triceps

mini band facepulls

 

[MeanGreen220]

2/24

Felt like **** coming into the gym. Felt better about half way through squat, then felt like **** all over again

Squats

raw warm up
bar 4x10
135 4x5
225 5x3
315 3x3
405 3x2
add suit
405 1x6 straps down
495 1x5 straps down
545 1x5 straps down
WORK SETS 4x3 @ 80% of projected max
605 4x3 straps down

GHR
1x12 bodyweight
1x12 holding 25lb plate
1x12 mini band around neck
1x12 2 mini bands around neck
1x10 1 mini band and 1 light blue band around neck

Chest supported rows
5x15

 

[MeanGreen220]

2/25/14

2nd bench day: trying more of a rep day this week to see how I recover before my next shirted bench day

bench
bar 3x25
135 2x20
225 2x15
add slingshot
315 2x15
remove slingshot (for ****s and giggles)
315 1x6

DB bench
55 1x20
75 3x20
100 1x12

Zydrunas press
bar 3x10
55 2x10
95 2x10
135 1x7

triceps


abs

 

[MeanGreen220]

2/27/14

pulls day

Stiff leg deadlift. goal today was to work up to somewhere around 85-90% of 1RM(535ish) for a set of 3

135 2x10
225 2x10
315 2x5
365 1x3
405 1x3
455 1x3
495 1x3 (felt easier than last week)
545 1x3

farmers walk - handles weigh 20lbs a piece
110 each hand - 2 trips
160 each hand - 2 trips
200 each hand - 2 trips
290 each hand - 10 second holds

rev hyper

lat pulls

curls

 

[MeanGreen220]

3/2/14

bench training

raw warm up
135 5x10
225 3x5
275 2x2
315 4x3
add bench daddy
405 1x3
add shirt
405 1x10 (4 reps 3board, 6 reps 2board)
495 1x7 (2 reps 3board, 3 reps 2board, 2 reps 1board)
495 1x3 (3 reps 2board)
545 1x3 (3 reps 2board)
585 1x2 (2 reps 2board)

No assistance work. need sleep and food.

 

[MeanGreen220]

3/3/14

squat night!! Goal here is 4x3 straps down @ around 85% of perceived max

Raw warm up
135 4x10 2x5
225 4x5
315 4x5
405 2x3
475 1x2
add suit
495 1x5
585 1x3
WORK SETS
645 3x3
655 1x3

GHR
1x10 bodyweight
1x10 w/ mini and monster mini band

machine rows
2x20

 

[MeanGreen220]

3/4/2014

2nd bench day

raw warm up
bar 3x10
135 2x10

speed bench w/ doubled mini bands
185 8x3 30 sec rest

Single with doubled mini bands
245 1x1
285 1x1
345 1x1

db bench
2x20

band triceps
2x50

 

[MeanGreen220]

3/6/14

week 7 of 12 deadlift program: raw reverse bands up to a heavy triple

bands I chose to use gave about 135 lbs from the bottom. Completely off the bands 3 inches from lockout.

Keep in mind each set is just bar weight. bands are there just not calculated in

beltless
135 3x6
225 3x6
315 3x6
405 2x5
455 2x3
495 1x3
545 1x3
585 1x3
add belt
635 1x3 felt easy. havent done reverse bands in a while so I am happy with that.
675 1x2. first one felt fine. hitched the second and gave up on the third after ripping a callus.

675 was the right call to make but the strength just wasnt there to finish out the set of 3

assisted pull up machine
3x8

Reverse hyper
4x12

hanging leg raise (slow and controlled)
3x6

bicep curls
2x20

 

[Sean1332]

Awesome work in here

 

[MeanGreen220]

Awesome work in here

Thank you, sir!

 

[MeanGreen220]

3/9/14

bench day

raw warm up
bar 3x10
135 3x10
225 3x8
315 2x8, 1x5
add shirt
315 1x15 (5 reps 3board, 5 reps 2board, 3 reps 1board, 2 reps full range)
405 1x12 (3 reps 3board, 5 reps 2board, 2 reps 1board, 1 rep full range)
495 1x12 (4 reps 3board, 4 reps 2board, 3 reps 1board, 1 rep full range)
585 1x4 (1rep 3board, 1 rep 2board, 1 rep 1board, 1 rep full range)
635 1x2 (1 rep 2board, 1 rep 1board)
635 1x1 full range

band abs
sets of 20

 

[MeanGreen220]

3/10/14

squat day

Felt like ****. running on no sleep. Benched heavy as **** yesturday. shoulders were beat, hips were beat. everything was beat. But, got the work in.

raw warm up
bar 2x15
135 3x10 2x5
225 3x5
315 3x5
405 1x5 2x3
add suit
405 1x5 (straps down)
495 1x5 (straps down)
605 1x5 (straps up)
WORK SETS - was supposed to do 4x3 @ 685.
685 1x2
685 1x2
685 1x3
685 1x2

first set i guess shocked my body a little because it felt heavy. which is weird. I held 50 less lbs in my hands yesturday plus squatted 650 for reps straps down last week. maybe its just an energy or sleep thing.

front squats
135 5x5

GHR
2x20

super set w/

seated rows
2x20

 

[MeanGreen220]

3/11/14

2nd bench day

felt like complete crap. ended up doing stability/speed work

bench w/ doubled light blue bands
bar sets of 5 switching grips ever 3 sets

took off bands
275 1x5

that was it for tuesday. got some trap work in from handing off afterwards lol

3/13/14
pulls day

reverse bands. same set up from last week
raw warm up
225 2x10
315 2x5
405 2x3
add velocity (first time in DL suit while pulling conventional)
495 1x3
585 1x1 reset 1x1
635 1x1
671 1x1 felt easier than last week when I did it raw but who knows.

zercher GM from the floor
135 3x5
225 3x5

reverse hyper - didnt keep track of sets but i know i did at least 3 sets of 10 at each weight
45 each peg
2 45s each peg
3 45s each peg

assisted pull ups
2x8, 1x6

1 arm lat pulls
3x15 each arm

 

[MeanGreen220]

3/16/14

bench day. didnt feel 100% percent today. woke up feeling off. didnt eat what I should have this morning but poptarts sure do the trick

raw warm up
bar 2x20
135 2x15 1x10
225 2x10 2x5
315 1x5
add shirt - didnt really count reps so this is just a ballpark figure. Except for the last 3 sets. I know what I did there.
315 1x20 (5 reps 3board, 10 reps 2board, 4 reps 1board, 1 rep full range)
405 1x20 (same as last set)
495 1x15 (5 reps 3board, 5 reps 2board, 4 reps 1board, 1 rep full range)
565 1x5 (3 reps 2board, 1 rep 1board, 1 rep full range)
615 1x3 (1 rep 2board, 1 rep 1board, 1 rep full range) felt great here. all three reps were solid
615 1x1 (full range) right arm gave me a little trouble at lockout
495 1x11 (8 reps 2board, 3 reps 3board)


raw close grip
135 2x15 1x10

band single arm tricep extensions
sets of 20

 

[Sean1332]

Impressive reppage, man. Do you have videos?

 

[MeanGreen220]

Impressive reppage, man. Do you have videos?

Right now, I only have the vid of the 615 1x1. I need to try and get the whole workout videoed and put on youtube.

 

[MeanGreen220]

3/17/14

squat day. definitely felt better than last week.

raw warm up
bar 2x10
135 3x10
225 2x8 1x3
315 2x3
405 1x5
add suit
405 1x3 (straps down)
495 1x3 (straps down)
585 1x2 (straps up)
635 1x2 (straps ups +wraps) Depth:right above parallel
675 2x2 (straps up +wraps) Depth: parallel
725 1x1 (straps up +wraps) Depth: Parallel. Lost my air at the bottom but still moved it quick enough.
725 1x1 (straps up +wraps) Depth: If I didnt break, it was right at parallel. Moved faster than the set prior.

GHR
3x12

super set w/

chest supported rows

rev grip and neutral grip curls
50 reps total

 

[PaulBlack]

3/6/14

week 7 of 12 deadlift program: raw reverse bands up to a heavy triple

bands I chose to use gave about 135 lbs from the bottom. Completely off the bands 3 inches from lockout.

Keep in mind each set is just bar weight. bands are there just not calculated in

beltless
135 3x6
225 3x6
315 3x6
405 2x5
455 2x3
495 1x3
545 1x3
585 1x3
add belt
635 1x3 felt easy. havent done reverse bands in a while so I am happy with that.
675 1x2. first one felt fine. hitched the second and gave up on the third after ripping a callus.

675 was the right call to make but the strength just wasnt there to finish out the set of 3

assisted pull up machine
3x8

Reverse hyper
4x12

Some good pulling volume there guy...!
12 week Deadlift program specifics??? Is it any one in particular (3x's) or what works for you etc.???

Do you comp pull sumo or convent.?
(Since you're kicking it in ass on squats as well)

 

[MeanGreen220]

Some good pulling volume there guy...!
12 week Deadlift program specifics??? Is it any one in particular (3x's) or what works for you etc.???

Do you comp pull sumo or convent.?
(Since you're kicking it in ass on squats as well)

I am running a modified version of a 14 week Finnish deadlift program that I found online from a buddy of mine. I modified the program to fit the length of time I had to train as well as more volume to fit my needs earlier on in the program (i.e. deficits and stiff leg waves).

 

[MeanGreen220]

I feel better this week coming into deads than last week. we will see how that goes tomorrow

3/18

upper body assistance day

swiss bar bench
bar 2x20
135 2x15
225 2x10

275 1x12
super set w/
225 1x10

225 1x15
superset w/
135 1x12

db bench
70s 3x25

miltary press
95 4x10

tricep extensions
3x20

 

[MeanGreen220]

3/20

fantastic pulls day

Deadlift against bands - tonight was supposed to be more of a speed/deload type day but i felt good so went to a heavy double.
we used 2 large black power bands(website says 60-150 lbs per band??) from sportsmith.net(not advertising) in a jump stretch platform type of set up.
my guess is it was somewhere between 150-200 lbs of tension at the top??

Numbers lifted do not include estimated band tension

135 3x5
225 3x5
315 3x2
405 2x2
455 1x2
495 1x2
545 1x2 ended on this. more of a grinder at the top. Might could have gotten 585 for a single, double with a hitch, but that wasnt the objective tonight.

SSB close stance olympic squats
bar 3x10
95 3x10
185 3x10

pull ups
2xAMRAP (5,5)

rev hyper w/ mini band as tension - these were performed slow and controlled with a 2 sec pause at the top.
too many sets of 10

rev grip barbell curls
sets of 15

 

[MeanGreen220]

3/22/14

bench training.

raw warmup
bar 3x20
135 3x20
225 3x10
275 2x5
315 1x3 1x1
add shirt
315 didnt keep track of reps
405 didnt keep track of reps
455 + 50lbs in chain 3x2 (1 rep 2board, 1rep 1board)
455 + 100lbs in chain 5x3 (all 3 reps 1board)

close grip
135 2x20
225 2x10

pull aparts.
alot x too many

dips
3x12

 

[MeanGreen220]

3/24/14

Last geared squat day before collegiate nationals

raw warm up
bar 3x10
135 3x10
225 1x10 2x5
315 2x5 1x3
405 1x2
add suit
405 1x2 (straps down)
495 1x2 (straps down)
585 1x2 (straps up)
635 1x2 (straps up + wraps)
675 2x2 (straps up + wraps)
705 1x1 (straps up + wraps)

front squats
135 1x10 2x5
225 2x5

ghr
1x10 bodyweight
1x5 2 mini bands - hamstring tightened up pretty bad on this set so i called it quits

random row machines

abs

 

[MeanGreen220]

3/25

im beat up.

2nd bench day

bar 3x10
135 3x10
185 2x10

185 8x3 + doubled mini bands


incline
bar 2x10
95 2x10
135 2x10
185 2x10
225 2x8

seated db military
45 1x20
65 1x20

face pulls

superset w/

band triceps

 

[MeanGreen220]

long day. was supposed to be speed day ended up being a huge phucking PR day.

3/27/14

pulls against bands. same as last week. 150-200 lb tension at the top

135 2x10
225 2x5
315 3x5
405 2x2
495 1x2
said phuck it and went
585 1x1 HUGE PR and also tore the same damn callus on the same hand for the 4th or 5th time this cycle.


didnt do much assistance work. handed off alot of benches so i got the upper back work. hahaha

cambered bar GM
135 4x12

 

[MeanGreen220]

3/30/14

last Shirted bench day before collegiate nationals.

raw warm up
bar 3x10
135 3x10
185 1x10
225 2x10
275 2x5
315 1x5
ADD SHIRT
225 1x5 (3 reps 3board, 2 reps 2board)
315 1x5 (3 reps 3board, 2 reps 2board)
405 1x6 (2 reps 3board, 2 reps 2board, 2 reps 1board)
495 1x3 (1 rep 3board, 1 rep 2board, 1 rep 1board)
545 1x3 (1 rep 2board, 1 rep 1board, 1 rep half-board)
615 1x3 (1 rep 2board, 1 rep 1board, 1 rep half-board)
650 1x2 (1 rep 2board, 1 rep 1board) was gonna go half board on the third rep but called it quits

CG bench
135 2x15
185 2x10
225 1x10
275 1x8

 

[MeanGreen220]

3/31/14

deload squat day - timing warm ups for meet

raw squat
bar 3x10
135 3x10
225 3x5
315 2x5
405 3x2
455 3x2

bodyweight GHR
3x10

super set w/

chest supported rows
3x20

rev grip curls
2x15

 

[MeanGreen220]

missed training day on 4/1.

4/3/14

pulls..basically just timing the warm ups

135 3x5
225 2x5
315 3x2
405 1x2

bodyweight pull ups
4x5 I was surprised i hit so many sets.

revhyper
2x15

curls
1x25

 

[MeanGreen220]

Meet Write up --

I competed at the 2014 USAPL Collegiate Nationals on April 13th in the 120+ kg class
I weighed in at 285 lbs.
Meet Video: http://youtu.be/Ip0bl3OVyAI
My attemps were:
Squat:
opener - 300 kg/661 lbs (GOOD)
2nd - 322.5 kg / 710 lbs (GOOD)
3rd - 330 kg / 727 lbs (GOOD)
Bench :
opener - 250 kg / 551 lbs (GOOD)
2nd - 267.5 kg / 289 lbs (MISS)
3rd - 267.5 kg / 289 lbs (MISS)
Deadlift:
opener - 272.5 kg / 601 lbs (GOOD)
2nd - 282.5 kg / 622 (GOOD)
3rd - 295 kg / 650 lbs (MISS)
Total - 1900 lbs

I need to figure out a way to stay more consistent on the bench press. Training is always consistent and I never seemed to have an "off" day. However, when I get to the meet, my bench turns to ****.
Regardless, back to training. I took a week off to figure out training and diet for the next year. I decided on trying out the juggernaut method which I started on 4/21/14 after taking a week off. I am excited to see what next year holds at nationals and the numbers that I want to put up.

 

[Sean1332]

Good work man. 650 was close!

 

[MeanGreen220]

Good work man. 650 was close!

It definitely was!!

 

[MeanGreen220]

I started the juggernaut last week to start re-builing my raw base for next year's collegiates.

Cycle 1: 10s phase, Week 1
4/21/14
beltless squat
5x10 @ 275

GHR
3x10

Back extensions
4x15

decline sit ups
3x15

4/22
bench
5x10 @ 205

dips
3xAMRAP (20, 15, 15)

chest supported rows
5x20 w/ 45 lbs

cable abs
5x20

4/24
beltless deadlift
5x10 @ 355

rev hyper
5x10

side bends
5x20 each side

4/26
OHP
5x10 @105

lat pull downs
5x20

 

[MeanGreen220]

9/22

I took a long leave of absence from the forums for no real reason. I was still training and even competed 9/13.

I finished the long, tiresome, and grueling juggernaut method. It was fun and I enjoyed it.

I competed raw in sleeves 9/13. I ended up matching, or getting within a few lbs. of, my previous raw w/ wraps total - 1596.
attempts
sq 501, 530, 573. The energy and strength was there for 601 but, I was more focused on the deadlift.
b 365 385 401(miss) I missed it at the lockout
dl 606 627 PR, 640 PR, 661 miss.

Plans for the future:
I plan on competing raw again in late December or early January. I have yet to decide whether to compete in in sleeves or raw w/ wraps.

As far as training goes, I kind of mashed together different training programs to accommodate with what I believe my training needs are.

For the squat, I am using the lilliebridge method. I will be squatting once a week. This gives me more rest between sessions and more energy coming into my deadlift sessions. I also front loaded and added a total of 6 weeks to the program. Making it longer and also starting it off at a lesser intensity just for volume and ****s and giggles.

for the bench I am running the cube predator for three 6 week cycles. I noticed in my bench I had very little strength off my chest. I noticed my lockout strength wasn't up to par either. I knew I needed something with more bench frequency during the week and came across cube predator. The volume is ridiculous as I have already started the program last week when I did the light day.

For the deadlift, I am running my 14 week deadlift cycle that I have modified into a 17 week cycle. I added a mini cycle of SSB goodmorings out of a rack as well as mini cycle of sumo pulls.

I am also taking a different approach on my accessory work. There will be a lot more volume there will be more of a bodybuilding type of approach for all assistance work with the exception of squat and deadlift variations, ghr, etc.

I have also ramped up and completely changed my plan in the kitchen. I couldn't be more excited for what this training has in store for me.

 

[Sean1332]

Welcome back. Great work at your last meet.

 

[liftandswim]

In this. Hope you keep updating bro. Killer lifts at the meet

 

[LizKing531]

Subd - great work in here!

 

[MeanGreen220]

Thanks guys!! Appreciate it.

 

[MeanGreen220]

Off season raw training 2014

This past week in training:

9/29 - squats. I know I said that I was going to be running a modification of the lilliebridge method but I decided that taking 14 days between the "heavy" squat days was too much time in between. I recovery well so, instead, I finally got my hands on Brian Schwab's Minimalist method.

Goal for the day was to work up to 65% 1x5 w/ 60lbs of chain, then 65% 1x5 w/ 100lbs in chain. the percentage is based off of your projected max - 20 to 50lbs above current 1RM. I chose 625. I am debating on competing in sleeves or wraps.
bar w/ 60lbs chain
135 w/ 60lbs chain
225 w/ 60lbs chain
315 w/ 60lbs chain
365 w/ 60lbs chain
Work sets
405 1x5 w/ 60lbs chain
405 1x5 w/ 100lbs chain

zercher squats

leg extensions

leg curls

calves

9/30 Cube predator week 2 - heavy day
warm up and then
205 1x8
245 1x6
285 1x5
325 1x3
345 4x2
265 2xAMRAP (14 reps, 12 reps)

football bar press
1x10, 1x8, 1x6, 1x5

incline
240 3x4

overhead cable triceps
4x15

unilateral lat pulldown
4x15 each arm

unilateral shoulder press
4x15

10/2
ssb goodmornings off of pins
bar 2x5
135 2x5
185 2x5
225 3x3
275 2x3
315 2x3

sumo deadlifts
135 x 5
225 x5
315 x5
405 2x5

leg press
4x20

10/3 cube predator week 3- light day
warm up then
205 1x8
245 1x8
285 1x5
325 5x3
225 2xAMRAP (24 reps, then 18 reps)

hammer strength incline
1x12, 1x10, 1x8, 1x6

skull crushers
4x12

db shoulder raises
superset 12 reps, 12 reps. 2 sets

lat rows w/ band
4x15

 

[MeanGreen220]

10/6 Minimalist method week 2
squat
135 5x5
225 4x5
315 2x5
405 1x5
435 1x2
470 2x5
485 1x5

don't remember accessories

10/7 cube predator week 3 heavy day
warm up then
205 1x8
245 1x6
285 1x5
325 5x3
285 2xAMRAP

db bench
10, 8, 6, 5

incline
255 3x3

triceps lats and shoulders
4x15

10/9 deadlift
deficits
135 2x5
225 2x5
315 2x5
405 1x5
455 1x5
500 2x5 busted callus

block pulls
worked up to 3x4 w/ 525

reverse hyper
5x10

leg curls
5x20

weighted planks
1x1min no weight, 2x1min 45 lb plate, 1x1min w/ two 45lb plates



10/10 cube predator week 4 light day
warm up then
205 1x8
245 1x8
285 1x5
325 1x3
345 4x3
245 2xamrap

cg bench
275 2xamrap

db incline
12, 10, 8, 6, 5

triceps shoulders, db flies, lats
4x15

 

[MeanGreen220]

10/13 minimalist method week 4
reverse band squats
135 4x5
225 3x5
315 3x5
405 2x5
475 2x3
work sets
530 2x4
545 2x4 w/ loose inzer red n black wraps

front squats
sets of 8 up to 315

leg extensions 5x20

band abs

10/14 Cube predator week 4 heavy day
warm up then
205 1x8
245 1x8
285 1x5
325 1x3
365 3x1 (90%)
325 2xAMRAP (7reps, 7 reps)

plate loaded, hammer strength close grip bench palms facing eachother
12, 10, 8, 6, 5

incline
235 4x3, felt good after so I did 275 1x3. heaviest I have gone on incline since highschool (4years)

triceps, lat pulldowns, shoulders
4x15

10/16 week 2 of deadlift program triples off a deficit
135 4x3 double overhand
225 3x3 double overhand
315 3x3 double overhand
405 2x3
455 2x3
500 1x3
545 1x3 previous deficit 3rm pr. smoked it
585 1x3 PR.

block pulls with 3 count pause above knee
405 4x5, 455 1x5

leg curls
5x12

10/17 cube predator - week 5 light day
warm up then
205 1x8
245 1x8
285 1x5
325 1x3
345 1x2
365 1x1

close grip bench
275 2xAMRAP (9reps, 7 reps)

hammer strength incline press w/ bands
12, 10, 10, 8, 6

band skull crushers (basically just messed around with different angles and messed around between one arm and two arm as well as different angles.

shoulders, flies, lats
4x15

 

[Sean1332]

How are you liking the Minimalist Method

 

[Sean1332]

How are you liking the Minimalist Method?