I am starting a 2014 log a little early but that's because the new training cycle I am starting will overlap with the new year so I figured I'd just start a log right now.
For those of you who don't know me, I'm not a strongman or a powerlifter or anything in particular. I love Deadlifts and my training revolves around becoming stronger at the Deadlift.
I've been training under Mr. Eric Troy of Ground Up Strength for many years now and there's a lot I've learnt from him.
So, getting to the heart of the matter, I am recovering from a lower back injury. My numbers at the moment are:
Deadlifts - 475
Front Squats - 315
Weighted Pull-ups +90 BW @ 200
Dumbbell Rows 85x20 160x5
Eric has had me dismantle my training into focusing on the bare essentials. So, the movements I am training around are:
- Deadlifts (obviously)
- Front Squats
- Weighted Pull-ups
- Dumbbell Rows
This is why the title of the journal has these 4 exercises in it: these are the cornerstones of my training and the most important of these exercises is the DEADLIFT
Here's what my routine looks like at the moment:
Saturday = Deadlifts
Sunday = Front Squats
Tuesday = Weighted Pull-ups & Dumbbell Rows
Wednesday = Bodybuilding
Whatever Eric says goes for this day. Currently I am working on building volume @ 455
I follow a 5 week cycle on these..
Week 1 = 3 reps x 4 sets, 5 reps x 2 sets
Week 2 = 2 reps x 5 sets, 4 reps x 3 sets
Week 3 = 1 rep x 7 sets, 7 reps x 1 set
Week 4 = (2 reps x 3 mini-sets) x 5 cluster sets
Week 5 = 1 rep x 10 sets, 10 reps x 1 set
There's a 6 week cycle in place here
Weeks 1-3: Volume work @ +45 lbs for 4-6 sets trying to add reps over time
Weeks 4-5: Intensity work using Triples and Doubles
Week 6: Intensity work for just Singles and maybe Doubles
5 week cycle here..
Weeks 1-3: Volume work @ 13+ reps per set
Weeks 4-5: Intensity work @ <5 reps per set
I do pressing work, etc on this day… Neck, Traps, etc etc…
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Thanks for reading as always!
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