Road To GPC Nationals 2013 - Training Log

[Squatter]

Fine looking squats there!^^ Made repping 4PPS look easy. Really bright future ahead of you.

Too bad the Crew's schedule doesn't fit in with yours.

[Paradox]

Originally Posted by Squatter

Fine looking squats there!^^ Made repping 4PPS look easy. Really bright future ahead of you.

Too bad the Crew's schedule doesn't fit in with yours.

Agreed, good looking squats.

[Rynpel]

Originally Posted by Paradox

Agreed, good looking squats.

Thanks, I think bumping the training max was a good idea. Hoping that my THPs get here by Thursday since the true blacks are terrible for slippage and Chaffing. I got two numbers in my head for my meets for this year, 235kg raw to beat your squat and 305kg for October to be ramzy's 302.5kg which he put up at worlds.

[Paradox]

Originally Posted by Rynpel

Thanks, I think bumping the training max was a good idea. Hoping that my THPs get here by Thursday since the true blacks are terrible for slippage and Chaffing. I got two numbers in my head for my meets for this year, 235kg raw to beat your squat and 305kg for October to be ramzy's 302.5kg which he put up at worlds.

Does that mean neither Ramzy or I will better our squats by then? :P Or those are just the numbers you want?

[Rynpel]

Originally Posted by Rynpel

Thanks, I think bumping the training max was a good idea. Hoping that my THPs get here by Thursday since the true blacks are terrible for slippage and Chaffing. I got two numbers in my head for my meets for this year, 235kg raw to beat your squat and 305kg for October to be ramzy's 302.5kg which he put up at worlds.

Originally Posted by Paradox

Does that mean neither Ramzy or I will better our squats by then? :P Or those are just the numbers you want?

I'm not sure what ramzy's numbers will be like since he's going down to 83, and if you don't hit a pr, I'd be extremely surprised. It's more numbers to shoot for considering 305 is within striking distance. The junior classic record I already double and the jr equipped is 320, so hopefully nationals next year it'll fall

[ravimolasaria]

Originally Posted by Rynpel

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

Making it look very easy ...

Originally Posted by Rynpel

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

Strong working Ryn ... loves the intensity an volume ...

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*

Sounds great ... But must be applied after looking at the recovery factor of an individual ... You are 19 and can recover quite fast as compare to lot of us ... Great working though Ryn ... keep progressing ...

[Rynpel]

Originally Posted by ravimolasaria

Making it look very easy ...


Strong working Ryn ... loves the intensity an volume ...



Sounds great ... But must be applied after looking at the recovery factor of an individual ... You are 19 and can recover quite fast as compare to lot of us ... Great working though Ryn ... keep progressing ...

I think being able to train as heavy as often as I do is based solely on being 19. Although we have had some older guys the benefit from a 3 day system, 1 heavy day then 2 lightish beltless days. Then work up capacity from thier. Depending on how much volume the person can handle will always dictate, how they'll train. I never got much out of doing a movement 1-2 days per week.

[Rynpel]

PVC rolled the crunchies out of it bands, quads, and spinal erectors

[Rynpel]

AM
Squats
Barx3x2
135x3x3
225x5
275x4
315x3
365x3x2
Add Belt and Wraps
385x2x4
385x4x1

Bench
barx10
95x5
135x5
185x4
225x3x2
245x3x3
225x3x2
Close Grip
185x11

[LtL]

Nice work in here.