Road To GPC Nationals 2013 - Training Log

[Rynpel]

Last set from yesterday/today what every you want to call it.

You Tube

You Tube

[markievicz]

welcome along ,

strong progress so far ,

i wish i found powerlifting at 19 yrs old

[Rynpel]

Originally Posted by markievicz

welcome along ,

strong progress so far ,

i wish i found powerlifting at 19 yrs old

Thanks. I've been lucky in that I found the right environment right away, the only Downside is that it's in a commercial gym, since training at home isn't quite viable with my schedule currently

[Rynpel]

Two sessions for you today. They were done around my only class for today. More of a volume/don't get hurt kind of day for squats and a pyramid for the bench.
AM
Squat
Barx3
135x3x2
185x5
225x5
275x3x2
315x3x2
335x3x2
355x3x2
335x3x2

PM
Bench
Barx10x2
95x5
135x5
185x4
205x3x3
225x2x2
245x1x4
275x1x1
225x2x2
185x4x2
135x15

Rear flies
17.5x15x3

Curls
17.5xamapx3

Also if anyone would like to me explain my training philosophy I'd be more than happy to

[Paradox]

Originally Posted by Rynpel

Two sessions for you today. They were done around my only class for today. More of a volume/don't get hurt kind of day for squats and a pyramid for the bench.
AM
Squat
Barx3
135x3x2
185x5
225x5
275x3x2
315x3x2
335x3x2
355x3x2
335x3x2

PM
Bench
Barx10x2
95x5
135x5
185x4
205x3x3
225x2x2
245x1x4
275x1x1
225x2x2
185x4x2
135x15

Rear flies
17.5x15x3

Curls
17.5xamapx3

Also if anyone would like to me explain my training philosophy I'd be more than happy to

Nice sessions.

Please do.

[Mr.Silverback]

Explain away! Strong session btw

[Rynpel]

When looking at training, I've always looked at it practice how you expect to play. The base if my training is based of the 3 main movements with variations for squats beltless, belt and wraps, and full gear as a geared lifter proficiency with it should be a top priority. And to do this one must be in their gear 1 time per week for beginners and up to two for more advanced lifters any more we've found to be too demanding on the body.
*
My generic week is broken down Into anywhere from 3-10 sessions per week within all those sessions I will always squat 4-6 times, Deadlift 1-2 and bench 3-6.*

Within the squat sessions *there will be 1-2 belt and wraps, 1-2 Full gear, 1-2 beltless sessions.*

Within the bench sessions there are 2-4 raw session ranging from 5x5x55% to 2x6x80%. And the shirted benching is always a pyramid with 2x6x80% taking it as far down then working up to 100% with boards.*

The Deadlift is trained at a lower percentage than the squat. And is always trained from the floor. With some session being a pause at a week point for a 3 count and the other session will be a pull of the floor.*

The squat and bench are trained in a 3 week wave. The first week is 2x6x80%, the second add 10-15kg and the third is done 3x5x80%+10-15kg.*

80% is used because it a heavy enough weight, that can be sustained week to week unlike higher percentages. Adding 10-15kg is a larger enough change in weight that difficultly is greatly increased and stimulates a training reaponse.

So why so many sessions per week? The answer is simple. Looking at other sport, how many practice each skill one day per week, normally practices are held multiple times per week and each skill is practiced multiple times in each session and in different intensities*

[BendtheBar]

Originally Posted by Rynpel

Also if anyone would like to me explain my training philosophy I'd be more than happy to

Love the AM/PM. I would do it if I had time. I like brief, intense workouts.

And would love to hear your philosophy.

[BendtheBar]

Originally Posted by Rynpel

When looking at training, I've always looked at it practice how you expect to play. The base if my training is based of the 3 main movements with variations for squats beltless, belt and wraps, and full gear as a geared lifter proficiency with it should be a top priority. And to do this one must be in their gear 1 time per week for beginners and up to two for more advanced lifters any more we've found to be too demanding on the body.
*
My generic week is broken down Into anywhere from 3-10 sessions per week within all those sessions I will always squat 4-6 times, Deadlift 1-2 and bench 3-6.*

Within the squat sessions *there will be 1-2 belt and wraps, 1-2 Full gear, 1-2 beltless sessions.*

Within the bench sessions there are 2-4 raw session ranging from 5x5x55% to 2x6x80%. And the shirted benching is always a pyramid with 2x6x80% taking it as far down then working up to 100% with boards.*

The Deadlift is trained at a lower percentage than the squat. And is always trained from the floor. With some session being a pause at a week point for a 3 count and the other session will be a pull of the floor.*

The squat and bench are trained in a 3 week wave. The first week is 2x6x80%, the second add 10-15kg and the third is done 3x5x80%+10-15kg.*

80% is used because it a heavy enough weight, that can be sustained week to week unlike higher percentages. Adding 10-15kg is a larger enough change in weight that difficultly is greatly increased and stimulates a training reaponse.

So why so many sessions per week? The answer is simple. Looking at other sport, how many practice each skill one day per week, normally practices are held multiple times per week and each skill is practiced multiple times in each session and in different intensities*

That's not too far off from how Fazc and I have trained over the years.

But I never pull from the floor. Just a personal recovery thing. I stick to a 3" block.

Good stuff man. Here is some of our madness over the last 2 years:

Increasing Strength

Join in and share on that thread if you feel inspired. This post would be a good addition.

[Rynpel]

Originally Posted by BendtheBar

That's not too far off from how Fazc and I have trained over the years.

But I never pull from the floor. Just a personal recovery thing. I stick to a 3" block.

Good stuff man. Here is some of our madness over the last 2 years:

Increasing Strength

Join in and share on that thread if you feel inspired. This post would be a good addition.

will do