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My Build up routine

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big_siIconMy Build up routine31-03-2012 @ 20:36 
Member 540, 60 posts
SQ 340, BP 240, DL 322.5
902.5 kgs @ 110kgs Eq
I thought I would tell you all what my build up routine to the YNE Open on 19th May is and how I felt during training.
It's a slightly different program to what I've done in the past.
I've 2 goals for the day, firstly get into the 105kg weight class as with the old weight classes I lifted in the 110kg class, secondly qualify for the British.

As I haven't competed since the 2009 4 nations, which didn't go to plan on the day, even though I won the class I'm going to be striving for something near 850kg at the YNE Open.

I will post each weeks training once I have completed at the weekend.

So here goes with week 1.

Squat Bench D/lift

60 x 8 60 x 8 60 x 8
100 x 5 80 x 5 100 x 5
140 x 5 95 x 5 130 x 5
180 x 5 110 x 5 160 x 5
210 x 5 120 x 5 190 x 5
210 x 5 120 x 5 210 x 5
210 x 5 120 x 5 157.5 x 3
210 x 5 120 x 5 157.5 x 3
210 x 5 120 x 5 157.5 x 3

As you can see plenty of volume for week 1 this will change as the weeks progress.
Monday, squats my belt and training wraps were worn for the last 5 sets past 200kg.
This session was easy with some assistance work, leg press 4x8, leg curl 3x8, cstanding calf raise 6x8, 50 sit ups.

Wednesday, Bench started off very good easily getting through the routing but then when I tried some assistance I decided it was enough and went home.

Friday, D/lift, well this was to be the best session of the week with everything flying off the floor like a rocket to mars. Everything went so well I didn't bother with a belt on any set. The last 3 sets were used as speed work.
This session I did pull downs 3x8, low row pulley 3x8, power shrugs 4x8, hammer curls 6x8, 50 sit ups for assistance.
big_siIcon...07-04-2012 @ 00:27 
Member 540, 60 posts
SQ 340, BP 240, DL 322.5
902.5 kgs @ 110kgs Eq
Week 2

Squat, monday.

8 x 60
5 x 100
5 x 140
5 x 180
5 x 210
5 x 210
5 x 210
5 x 210
5 x 210

Assistance 3 x legpress, 3 x leg curl, 4 x standing calf raise. All went well feeling alot better than week 1. This week I did the first 2 sets of 210 without wraps and belt.

Bench, Wednesday.

8 x 60
5 x 80
5 x 95
5 x 110
5 x 120
5 x 120
5 x 120
5 x 120
5 x 120

Assistance 3 x incline bench, 3 x dips, 3 x pressdowns. deffinatly a big improvement on last week every set was easy.

Squat, Friday

8 x 60
5 x 100
5 x 140 ( messed up on this set it should of been 130)
5 x 160
5 x 190
5 x 210
3 x 157.5
3 x 157.5
3 x 157.5

Assistance, 3 x pulldowns, 3 x low row pulley, 5 x heavy shrug, 6 x bicep curl. all went very well no belt used.

This is the first time i'v tried this routine and it seems strange to use such low weights but with the 2-3 extra reps in the sets it feels as if i'm lifting much higher weights, also recovery seems to be better.
Next week the weights will start to go up which i'm looking foward to.
big_siIcon...15-04-2012 @ 18:44 
Member 540, 60 posts
SQ 340, BP 240, DL 322.5
902.5 kgs @ 110kgs Eq
Week 3

Monday squats,

8 x 60
5 x 100
5 x 140
5 x 180
5 x 205
5 x 225
5 x 225
5 x 225
5 x 225

Assistance 5x8 heavy leg press, 3x8 leg curl, 4x8 calf raise.

Felt very easy and strong and nearly got carried away on leg press. Wraps and belt were used from 205kg.

Wednesday bench,

8 x 60
5 x 80
5 x 100
5 x 120
5 x 135
5 x 135
5 x 135
5 x 135
5 x 135

Assistance was 3x5 incline press, 2x8 dips 2x8 pressdowns.

felt very strong on the bench with loads of power off the chest, only went light with the assistance work.

Friday deadlift,

8 x 60
5 x 100
5 x 140
5 x 170
5 x 200
5 x 225
3 x 170
3 x 170
3 x 170

Assistance 3x8 pulldowns, 2x8 low rows, 5x8 very heavy shrugs, 6x8 hammer curls.

I realy looked forward to this workout and it was very easy, deadlift being my least favourite exercise. Belt was used from 200kg and for the 3 speed sets at 170kg.
Next week the weights go up more and i'll start to hold back on the reps.
I seem to be enjoying training more now than in the past and cant wait for competition day.
big_siIcon...24-04-2012 @ 00:30 
Member 540, 60 posts
SQ 340, BP 240, DL 322.5
902.5 kgs @ 110kgs Eq
Week 4

Monday squat,

8 x 60
5 x 100
5 x 140
4 x 180
4 x 205
4 x 225
3 x 240 failed only 1 very poor rep.
3 x 240 did not attempt
3 x 240 went home!

Abit of a crappy session here. not sure what the problem was maybe tired or not recovered but felt going home would be more benificial.

Wednesday bench,

8 x 60
5 x 80
5 x 95
5 x 110
4 x 125
4 x 140
3 x 155
3 x 155
3 x 155

This workout went realy well im still not finding benching taxing at all. No assistance is done from now on,

Friday deadlift,

8 x 60
5 x 100
5 x 130
4 x 170
3 x 210
3 x 240
3 x 180
3 x 180
3 x 180

Very easy in and out the gym in no time, No assistance from now on.
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