Week 1, Day 1 - Strength Phase
[QUOTE=JamesA1990;1505715241]How come you stop at 1 set @ 8.5?
No back off work? You essentially did 1 working set of bench? just wondering[/QUOTE]
I've split my heavy work across 3 days, so usually 1-3 heavy sets then 1 set of CGBP. So it works out to 6-9 heavy sets a week with 2-3 CGBP. There was a study recently that showed splitting volume work into more sessions produced better results (basically the way olympic lifers train, high intensity, low volume, high frequency). I also try to stop myself going too heavy on each individual session as it's easy to get carried away. So in this new training cycle I will be using sets of 4 and aiming for 77-80% of my max, or 7-8 RPE. This methodology is also used by Boris Sheiko, except at a lower intensity and with higher volumes.
This is the first time I've tried something like this, my old training method when I was a powerlifter was basically just Texas Method for a long time!
24.5.17
Bench
80 x 5
90 x 4 @ 7
95 x 4 @ 7.5
85 x 6 @ 9 (close grip)
RDL
125 x 5
150 x 5
170 x 5 @ 8.5 - No belt
BB Rows
85 x 6 x 2
Press
47.5 x 6 x 2
Notes
Had very little energy today. Was worried about my right pec but it seemed fine, so hopefully can start pushing the weight up. Bench also moved really fast today and felt strong!
No pain on deadlifts! Looks like I should be good to start increasing the volume. At least if I can't train my squat for now I can push the numbers up on my DL. Would be nice to get passed my old PR of 230.
Week 1, Day 1 - Peaking Phase
20.6.17
1.5 mile cycle
Pause Bench
90 x 3
102.5 x 3 @ 9.5 - bad set up
102.5 x 3 @ 8
102.5 x 3 @ 8.5
102.5 x 3 @ 9
90 x 6 - CG
Press
52.5 x 5 x 2
Deadlift
175 x 4 @ 8
175 x 4 @ 8.5
175 x 4 @ 9
5 mile cycle
Notes
Sweating like crazy today and energy was low. Bench felt heavy, fixed set up and it wasn't too bad. Deads felt pretty strong. My left quad still hurts using stairs, but it doesn't hurt when I deadlift heavy or ride a bicycle.. I've booked in to see a physical therapist. I would just try squatting again, but that didn't work out well last time when I still had pain using stairs. So I'll see what the PT says and go from there..
Skipped accessories as I got half my bench/dead volume work done for the week.