So, last week I shared with you my training blog for the base phase I just finished (see here). Now lets look at my ongoing weekly trials and tribulations as I prep toward my comp.
Here’ a look at my training week:
I’ll be following a pretty simple linear progression with my program, with the skeleton of the workout coming from Robert Wilks’ designs. I’ve altered it slightly to remove the speed days to put in a slightly lighter core lift day, with a highly specific assistance day and general assistance day on the last day. I’ve also put in a heap of core work to assist in my anterior pelvic tilt/generally weak core. Weight progressions will be starting really low, around 55% of 1RM and working up to mid 60% by the end of the first training block. From there things move up, I’ll be around 65-75/80% for the next block then 80-100% for the last block. I’ll be putting in heavy singles in the last/peaking phase, for the girls (Dion and Sieraya) too. To be honest I’m sick of this high rep stuff, I put too much upper body, particularly bench assistance in so I’ve removed it (whee the Single Leg Deadlift is) and will focus instead on my deadlift, although I utilised the KB Single LDL, I’m actually going to use the Glute/Ham Raise. I toyed with putting in an opposite deadlift (in this case that would be a sumo stance) but deadlifting x4 days/week seems extraneous. The GHR should provide me with a bit more conditioning to my weak posterior chain (any thoughts on this would be appreciated).
This week’s training has been ok, on workout 1/day 1 I felt pretty tight in my quad tendons, probably from my strength testing on the weekend:
And more than this I’ve been trying to sort my back issues out too, I think I’ve been jamming my thoracic into extension before each rep which is putting stress on my low back, as you can see below I’m trying to maintain a neutral spine (which actually feels, proprioceptively to me as a posterior tilt)
Days 2 and 3 (below) were pretty easy, very low RPE’s, so I kind of saw this week as a functional deload, the next two intro weeks should be fairly easy, so I can go into some higher loads pretty recovered:
As you can see body comp isn’t getting much better. I’ve been juggling low calorie when I can to try and recomp, unfortunately due to the low metabolic activity of powerlifting style routines I don’t get my heart rate up as much or as often to burn a significant number of calories. I could probably do the lighter weeks sets EMOM (every minute on the minute), but I’ve been a little distracted in the gym helping Sieraya out. And with my binges here and there it probably wouldn’t matter if I did. But continue I shall as the weeks progress. I also don’t want performance to be affected but I can probably fix that by partitioning calories around workouts (say carb heavy meals 1-4 hours before, protein heavy ones after). But honestly? As long as I stay under 105kg it doesn’t really matter, I’m just vain, I have lost 2kg though, so that’s something.