Hi there,
This has been up my mind since a while. More so after frequent interactions with Ashiem, I have come to this conclusion to make my own little routine.
Past: Just to put things into perspective, I have been training since 16 years, first 5 years on 1x training and subsequent 5 years on some push pull variation and eventually got into strength training in 2007.
I have had my share of injuries due to what-ever reasons, worst of which was Grade 2 Ham tear in 2008 and this put me into a full reset but it was indeed a cloud with the silver lining, It was then I started watching my lifts by recording and correcting the forms which was very helpful indeed and weights got back gradually. Eventually this time with better form and technique.
2010 had been a great year for me with lifts improving almost linear across the mesocycles. My periodization is very basic loading > Peaking > Deload and work up with the new RMs hopefully
I spent almost a year with 5x5 improvised by Glen Pendlay and eventually got onto WSB. None of them worked ‘as is’ for me and I ended up making lots of changes to meet my needs including on the ground changes.
Present: My lifts are @ 235lbs
1. Squat Raw – 485
2. Single Ply – 600
3. Bench Raw – 305 (though I go 315 few months ago, I never got to it again ;))
4. Deadlifts with briefs – 600
5. OHP – 210 ( got this today)
6. Pullups - BW x 10 & 50lbs chains x 1
7. Deloaded Rows 250x3
8. Dips – BWx15, 50lbs chains x 5
Goals for 2011: Compete with the following lifts:-
1. Squat Single Ply – 660 (with a better suit, I use elementary Z suit of Inzer at the moment)
2. Bench Shirted – 365 (Titan F6 is on its way)
3. Deadlifts – 660 (Will be getting a DL suit in few months, not sure how much will it help though ;))
I am natural for now and would like to keep it so until the above numbers. With the current time at hand, I can train 4 days and this is what I have planned for the time being.
Idea is to load for 4 – 6 weeks with triples using SDT before moving to Singles as mentioned in the Singles Scene for 4 weeks and then PR time
Loading Phase 4 – 6 weeks
Day 1:
1. Mobility Drills Upper
2. Press – 3x5
3. CGBP – 3x3
4. Lateral Raise – 6x3
Day 2:
1. Mobility Drills
2. Speed Squat 2x12
3. Box Squats with briefs
4. Good Mornings 3x3
5. Ab work
Day 3: Off
Day 4:
1. Mobility Drills
2. Bench Press
3. Dips
4. Skull Crushers
Day 5: Squats rotated with Deadlifts weekly
1. Mobility Drills
2. Squat 3x5-7
3. Pullups 3x3
4. Rows 6x3
5. Ab work.
Day 6 & 7 off.
This is the plan for the loading phase. I plan to move to 3 days a week in the peaking with one lift per day.
Implements:
1. Cage
2. Bench
3. Close to 625lbs weights
4. Bands of all tensions.
5. Chains upto 140lbs in all.
6. Adjustable DBs upto 100lbs
7. Gear - Squat suit, bench shirt on its way, basic briefs and PL belt.
