Training Between Meets

Training Between Meets

Dec 4, 2012

My next meet is the AAPF Illinois State Meet on March 23-24, 2013, which is allowing me to get in some volume work and learn how to use my equipment. This week I’m using as a semi-de-load week based upon my previous two weeks of training and how heavy things began to feel as well as strain in my knees, even with knee sleeves.

I’m shocking my body by jumping into volume followed by continuously training for meets and travel earlier this Fall. For the last two weeks I used reversed bands for speed work followed by supplemental volume work mixed in with my equipped training, which I will say are my ‘max effort’ days. Only using supplementation (vitamins, protein, ZMA, glucosamine/chondroitin) my body entered overtraining (CNS overload!) pretty quickly – weights seemed ‘heavy’ and my form suffered a bit. So, ‘de-load’ and switch up the program for next week.

Part of the reason for the fatigue has to do with limiting myself to 60 second breaks. My plan now is to do two weeks of a variety of supplemental work two days per week then switch those up and continue my equipped training while switching heavy and volume.

This past week:

11/27/2012 – Speed Bench (Red Bands): 2xbarx5, 135×5, 185×3, 225×3 (seven sets), 205×3 (three sets); Mil Press on Hammer Machine: 135×20, 135×15, 135×12; Face Pulls: 3x70x20; Seated Rows: 3x140x15; Wide Bicep Curls (cable): 2x60x15; Wide Tricep Pulldowns (cable): 2x120x20; Cable Pulldowns: 2x120x15.

11/28/2012 – Deadlift w/ Briefs: raw 135×8, 225×5, 315×3; briefs 2x365x5, 2x405x3; Band crunches. Deadlifts felt heavy. Legs still beat from Monday training.

11/30/2012 – Equipped Bench (loose shirt): Raw 100×8, 140×5, 190×5, 230×3; shirt 385×3 (3bd), 3x440x3 (2bd); Facepulls 3x 20 reps (weight selected to failure); Tricep pulldowns 3x 20 reps (weight selected to failure).

12/1/12 – First time attempt Squat Pro suit for squats. Raw 115×8, 155×5, 245×3; Suit (partially on, no straps, need to break in, no briefs) 335×3, 2x385x3, 425×3. Not worried about depth mainly working on stretching the suit. GHR 2 sets of 8.

Off 12/2-3/2012 due to business travel. Not able to stop for a local gym due to 10 hours of driving and needed the time off.

12/4/2012 – Bench Reverse Bands! Raw 2xbarx8, 135×5, 185×5, 225×5, 275×3; Super Ram 315×5; Reverse Bands 405×3, 455×3, 495×2, 525×1; Super Ram and Reverse Bands 545×1. Plenty of gas left. Chest supported rows: 135×12, 225×10, 270×8, 315×6 (tough); Hammer Military Press: 4x135x20; Tricep straight bar cable: 4x120x20; Wide bicep curls: 4x80x15; Rope cable triceps: 120×16

Told you it was a semi-de-load.


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