Hey Guys!!
I have been a bit absent, work is sorting out and I will be back
. Don't worry, I am still lifting, not missing sessions and reading lifting books.
Current Maxs
Squat 165kg
Bench 115kg (havent tested it though, but thats the most I have benched, but I feel my bench is stronger than this. So atmo its still 115kg)
Deadlift 210kg
The last 3 months I have been playing with lifting 5 days a week, focusing entirely on the main lifts. It has evolved over the 3 months, I have got bigger and stronger. The first template was way too much volume, I have been dropping it down and its feeling good.
I am also training on Saturday mornings at this Olympic Lifting Gym. Its mainly people doing Crossfit, and the guys and girls tend to do the Oly lifting class to help with their Crossfit class. One of the Oly lifting Coaches is into heavy weights, he is getting into Strongman and Oly lifting comps, the other coach is heavily into Oly lifting and Crossfit comps.
So far my program is:-
Monday
Squat
Working up to heavy single
3x3 backoff sets
Bench
Working up to heavy single
3x3 backoff sets
Tuesday (this one is getting modified, it used to be snatch grip deadlifts and rack pulls. But I realised last week that i picked rack pulls because they are heavy, instead of me needing them.)
Sumo Deadlift 3x1 (Medium, so 80-90% of Thursday Deadlift Singles
Snatch Pull 3x2
Wide Grip Pullups
Wednesday
Squats 5x3 (light)
Overhead Press 3-5 singles
Rack Bench (work up to heavy singles, then drop weight and do a double, drop more and do a triple. I find my bench is stick about 2" above chest, so working on that with this)
Thursday
Sumo Deadlift 3x1
BB Rows 5x5
Friday
Squats 5x5 (ramping up to top set of 5)
Bench 5x5 (Ramping up to top set of 5)
Saturday
Oly Lifting, 2-3 exercises working up to a single or double
Todays Oly lifting was working up to a squat double, then some snatches. After that played around with the trainer who is training for strongman. Just did some tire hitting with a sledge hammer, swinging 43kg kettlebell, axel clean and press and some overhead lunges.
So far I am feeling good, the only time I felt a bit overtrained was at the start when I had crazy amounts of volume. So far nothing hurts and the lifts are going up
.