Recovery for Relentless Training Bench and Squats

Recovery for Relentless Training Bench and Squats

Dec 28, 2014

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^^Figured it was time to start representing IronAuthority!

Not that things seem to be knitting themselves back together, it has been time to start the training cycle for my full power return at the Relentless, Minnesota meet.  The present challenge is to get my squats and deadlift higher than my bench, which has been steadily increasing.  With three months out, I am slowly adding weight each week in order to condition my body and avoid injury.

The new program I am working was developed from the Ernie Frantz ‘Ten Commandments of Powerlifting,’ including accessory work.  My twist on it has been to use loose gear and build the weight up while losing weight in order to fit into my pre-injury gear.  Only a few more pounds to go!

This has been a challenge!  Could I have gone heavier and further today?  Yes!  However, I must have to discipline to follow my program and steer away from ego lifting.

Friday Bench

Bench

  • 140×5
  • 230×4
  • 280×3
  • 320×3 -bench daddy
  • 370×2 – bench daddy
  • 410×2 – bench daddy
  • 460×3 – shirt 2bd
  • 500×2 – shirt 1bd
  • 530×1 – shirt 2bd
  • 550×1 – shirt 3bd

Incline DB Press

  • 60×20
  • 70×15
  • 80×10

Shoulder Raises – 3x25x12

BB Rows – 3x140x8

1Arm DB Rows – 3x70x16

Face Pulls – 3x100x20

Bicep Hammer Curls – 4x40x10

Overhead DB Triceps – 3x70x14

Tricep Extensions – 3x150x20

Crunches and other core work

 

Squat Day (Sunday)

Squat

  • 115×8
  • 155×5
  • 205×5
  • 245×5
  • 295×5 – briefs
  • 335×3 – briefs and box
  • 385×3 – briefs and box
  • 415×1 – briefs and box
  • 465×1- briefs and box

Bottoms – 3x225x5

Stand-Ups (safety rack). 3x560x1

Heavy banded hack squat plus plate – 3 sets of 12

Kettlebell Swings – 3x35x20

Core work

 

TOTAL HITS [188]

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