Since I train with a group and we have our workouts laid out for us two days a week, I have two other days to do as I please. So here's what my routine will look like once I'm done with this next training cycle:
Sunday - Cardio/off
Monday - Squat (planned by group)
Tuesday - Cardio/off
Wednesday - Bench (planned by group)
Thursday - Cardio/off
Friday - Light squats & speed pulls
1) Paused high-bar, close-stance squats
60% of Monday's weight
Week 1-4: 3 X 10
Week 5-7: 3 X 8
Week 8-9: 3 X 5
Week 10-11: 3 X 3
Week 12: 3 X 1
2) Speed Pulls
55-60% of what that week's working weight is, or would be, plus mini bands. There's a deadlift platform with band attachments on it, so I'll be using that. This will probably be for 6-8 singles with 1 minute of rest in between for a true dynamic effort.
3) Quad dominant movement (rotate every 2 weeks)
> Leg press
> Vertical leg press
> Hack squats
Going to try and break PRs on these exercises too.
4) Hamstring dominant movement (rotate every 2 weeks)
> Seated leg curls
> Lying leg curls
> Standing leg curls
5) Calves
This program here: http://www.t-nation.com/free_online_...massive_calves.
Saturday - Light bench, shoulders & biceps
A.M. - cardio
P.M. - lift
1) Standing/seated military press or behind-the-neck press
This will follow the same set and rep scheme as bench on Wednesdays.
2) Paused, wide-grip bench press
60% of Wednesday's working weight
Week 1-4: 3 X 10
Week 5-7: 3 X 8
Week 8-9: 3 X 5
Week 10-11: 3 X 3
Week 12: 3 X 1
3) Pec dominant exercise (rotate every 2 weeks)
> Flat dumbbell bench press
> Incline dumbbell bench press
> Machine flyes
Going to try and set PRs on these exercises, as well.
4) Front dumbbell raises
5) Reverse dumbbell flyes
6) Barbell curls
1 X 15
1 X 12
1 X 10
1 X 8
1 X 6
7-8) Some other bicep exercises; going to try and change it up every 2 weeks
Sunday - Cardio/off
CONCLUSION: I have 4 weeks of my actual training cycle left, then 2-3 weeks of transition. After the transition phase is when I'll probably start my meet prep for my second powerlifting competition some time in the spring. As of now, I'm hoping to hit a 405 squat and a 315 bench at the end my current training cycle. We're not deadlifting right now, but probably will be next cycle. I want to hit a 419 squat, a 303 bench, and a 451 deadlift at my next meet, giving me a 1,173 lb. total - good enough for a USPF national record at the 181 weight class and 18-19 years old age bracket.
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09-29-2012, 02:15 PM #1
- Join Date: Apr 2012
- Location: Carbondale, Illinois, United States
- Age: 29
- Posts: 3,364
- Rep Power: 11317
What do you guys think of my accessory day program?
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09-29-2012, 02:37 PM #2
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