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Old 08-05-2012, 11:35 AM   #693
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,865
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Been a while since I updated anything. My training has become a little more fluid. I am not monitoring days in between workouts. Part of the reason for this is simply Summer busyness. I am making sure I deadlift heavy at least once a week, squat every 2 to 5 days, and bench twice a week (or every 4 days).

Deloads have become rare. I dropped my frequency a couple months ago to allow my lower back to heal, and since that time haven't really needed extended deloads. If I feel sub-par I simply add in an extra rest day here or there.

Bench Press

After much playing around, I have found that my eccentrics feel fresh and strong when I do no assistance work. Even a minimal amount of curling or overhead dumbbell pressing makes my bench eccentrics feel slow and weak.

Right now I cycle between two bench press day:

Heavy Singles
315 x 1
335 x 1
355 x 1
375 x 1

405 x 1
405 x 1
405 x 1
405 x Max Reps - Money set

When I hit 3+ reps on the money set, I add weight the next time I have a heavy day.

Moderate Triples
315 x 1
335 x 1

370 x 3
370 x 3
370 x 3
370 x Max Reps - Money set

When I hit 5+ reps on the money set, I add weight the next time I do triples.

Squats

I simply work up to a max single for the day. This has been working well for nearly a year now. I started at 465 for singles, and am now at 555 for singles. When my singles weight feels manageable, I add 5 pounds.

I squat every 2nd to 5th day, rarely doing more than 2-3 working reps a week.

Deadlifts

These are stagnating. I got away from frequent pulling because of my lower back strain (meet related). I spent the last 4-5 weeks working between 70 to 85%.

I am going to alternate between heavy and moderate days, using a money set (like with bench) to monitor performance. Starting this today. 605 is 90%

Heavy Singles
405 x 1
495 x 1
585 x 1

605 x 1
605 x Max Reps - Money set

If I hit 3 reps, I will add weight.


Moderate Singles
405 x 1
495 x 1

555 x 1
555 x 1
555 x 1
555 x Max Reps - Money set

If I hit 5 reps, I will add weight. 555 is about 82.5% of my one rep max.

Notes

The money sets on bench and deadlift are simply a method to monitor performance, stagnation or improvement. I need to know where things are going or not going right now.
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