Mikey
05-30-2006, 02:35 PM
I'll continue my post from the "What's your training expierence" topic here. My workouts were actually pretty simple. I did each powerlift once a week sticking with the m, we, fr approach. On Monday I did squats, pause squat 2x5, good mornings 2x5, and calf raises 3x12. On Wednesday I did bench, weighted dips 4x6, standing shoulder press 2x6, and curls 3x6. On Friday it was deadlifts, behind the back dl 2x5, power clean 2x5, rows 2x5. For my sq, bp, and dl I would rotate my reps weekly in this fashion: wk.1 - 1x3 / wk.2 - 1x5 / wk. 3 - 1x1 / wk. 4 - 1x2(sq and dl) 1x6(bench) / wk.5 start over at wk.1. I never did more than one top set on the powerlifts. After my set I would ask myself "can I do that again?" If the answer was no then I knew I did my job right and would move on to my assistance work. Eventually I got good enough at pushing myself that the answer was never yes. One side note here, let's say I was going for 475x3 and after 3 reps it was easy. I would do as many as 5 reps and then call it quits. Then the next week I would add weight and go for a triple. Every time i recycled back to wk.1 I would try to up the weight for the prescribed # of reps. For 2 years I never did more than 5 reps for squats or deadlifts. I came up with this idea after a lower back injury. I stayed with this type of routine till I hit 550/355/550 raw at 220. I one every event trophy for my weight class except for bench. Someone beat me there and I vowed that at the next competition that would not happen. The next comp on post(these were all armed forces meets) was in 5 months. So I changed my training slightly.
For the next meet I benched twice a week. One day doing triples off a 4x4 and the other day singles off the chest. This was on mondays and fridays. On wednesday I would do squats, pause squat 1x5, bent leg good mornings 2x5, calf raise 3x12. No deadlifts were done for these 5 months. I stuck with my one main set for squat, bench and board bench. To break it down for ya, my schedule was like this: mon - board bench 1x3 / close bench 2x5 / reverse pec dec 3x8; wed - sqaut, pause squat 1x5, bent leg good morning 2x5, calf raise 3x12; fri - bench 1x1 / hammer curls 3x8 / reverse pec dec 3x8. The bench routine was based off one I saw in Monster Muscle designed by Scot Mendelson. I just modified the volume. What I would do is hit a heavy triple off the 2 board on Monday and then on Friday do that same weight for 1x1 off the chest. I did this for 5 months and not once did I miss a weight that I could triple off the 2 board. As a matter of fact 5 days before the meet I tripled 440 off the 2 board and then the only time I benched it off my chest was at the meet!
Five months later, I put on 60 pounds and was ready to go. At 265 bwt. I hit 620/440/605 all raw leaving a lot on the platform. Nobody beat me in any lift. I was pumped. It was also at this time that I made a bad decision and decided to switch to bench only meets. I went out and bought a single ply inzer blast shirt. Trained in it for a month and hit 445@271. From here I returned to my old routine but working in mostly triples off the chest and the 4x4. My best was 525x3 off the 4x4 and 505x2x3 off the chest at 303 bwt. This is when I got my karin klien double ply denim. My first workout in it I hit 585 easy. So I trained for it in 2 more workouts. Tripled 615 off the 4x4 and did 3 singles with 600 off the chest. The APF junior world record for the bench was 618. So the next week in Las Vegas was a APF/AAPF meet. I entered and weighed in at 298. I hit my opener at 611. Missed 618 twice.
I bomed out of my next meet at 550. Did a raw meet and missed 475 at 315! I got my 415 opener and that was it. This is when my elbows started to get real bad. My wife was pregnant and I decided it was time to work back down.
If anyone is interested I can write about how I did a meet in every weight class from shw to 220 in 3 months! I also had an extensive mental approach if your interested.
For the next meet I benched twice a week. One day doing triples off a 4x4 and the other day singles off the chest. This was on mondays and fridays. On wednesday I would do squats, pause squat 1x5, bent leg good mornings 2x5, calf raise 3x12. No deadlifts were done for these 5 months. I stuck with my one main set for squat, bench and board bench. To break it down for ya, my schedule was like this: mon - board bench 1x3 / close bench 2x5 / reverse pec dec 3x8; wed - sqaut, pause squat 1x5, bent leg good morning 2x5, calf raise 3x12; fri - bench 1x1 / hammer curls 3x8 / reverse pec dec 3x8. The bench routine was based off one I saw in Monster Muscle designed by Scot Mendelson. I just modified the volume. What I would do is hit a heavy triple off the 2 board on Monday and then on Friday do that same weight for 1x1 off the chest. I did this for 5 months and not once did I miss a weight that I could triple off the 2 board. As a matter of fact 5 days before the meet I tripled 440 off the 2 board and then the only time I benched it off my chest was at the meet!
Five months later, I put on 60 pounds and was ready to go. At 265 bwt. I hit 620/440/605 all raw leaving a lot on the platform. Nobody beat me in any lift. I was pumped. It was also at this time that I made a bad decision and decided to switch to bench only meets. I went out and bought a single ply inzer blast shirt. Trained in it for a month and hit 445@271. From here I returned to my old routine but working in mostly triples off the chest and the 4x4. My best was 525x3 off the 4x4 and 505x2x3 off the chest at 303 bwt. This is when I got my karin klien double ply denim. My first workout in it I hit 585 easy. So I trained for it in 2 more workouts. Tripled 615 off the 4x4 and did 3 singles with 600 off the chest. The APF junior world record for the bench was 618. So the next week in Las Vegas was a APF/AAPF meet. I entered and weighed in at 298. I hit my opener at 611. Missed 618 twice.
I bomed out of my next meet at 550. Did a raw meet and missed 475 at 315! I got my 415 opener and that was it. This is when my elbows started to get real bad. My wife was pregnant and I decided it was time to work back down.
If anyone is interested I can write about how I did a meet in every weight class from shw to 220 in 3 months! I also had an extensive mental approach if your interested.
