European classics 2016
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shaun_kelly199309/11/15 @ 12:45
Okay, very tough year competing (with injuries sustained from a car accident), at euro's, world's, YNE and finally the British, finished the year with a 725kg total and placed 2nd at the British which was upsetting.
But f**k it, it's gave me a kick up the arse i needed, so starting an 18 week training cycle to lead into the Euro classics 2016 (if picked) and if not i'm gonna do a mock comp on me own to see if i have improved enough.
Training will be split into 4 phases:
1st phase will be working with 50-75% of my max lifts with high rep and set ranges to develop a bit of conditioning & technique.
2nd Phase will be very similar but with around 60-85% of my max lifts.
3rd phase i'll be running base smolov squat cycle and sheiko bench specialist routine with some deadlift work added in and this will be with weights around 70-95% of max.
4th Phase will be a 6 week peaking cycle and will incorporate the Russian squat routine thing for Sq & Bp along with my own deadlift prog with weights of 80-105% of max:
I'm no expert on programming but i thought i'd try this to add more structure to me training and give me a clear view of where i wanna be come March.
Aims of the cycle:
Bodyweight: Stay under 120kg consistently
Squat: 270kg x 2 x 2reps (in gym), 280kg in comp
Bench: 175kg x 2 x 2r (in gym), 180kg in comp
Deadlift: 305kg x 2r (in gym), 310kg in comp
Those are the aim's lets see if i can get them.
But f**k it, it's gave me a kick up the arse i needed, so starting an 18 week training cycle to lead into the Euro classics 2016 (if picked) and if not i'm gonna do a mock comp on me own to see if i have improved enough.
Training will be split into 4 phases:
1st phase will be working with 50-75% of my max lifts with high rep and set ranges to develop a bit of conditioning & technique.
2nd Phase will be very similar but with around 60-85% of my max lifts.
3rd phase i'll be running base smolov squat cycle and sheiko bench specialist routine with some deadlift work added in and this will be with weights around 70-95% of max.
4th Phase will be a 6 week peaking cycle and will incorporate the Russian squat routine thing for Sq & Bp along with my own deadlift prog with weights of 80-105% of max:
I'm no expert on programming but i thought i'd try this to add more structure to me training and give me a clear view of where i wanna be come March.
Aims of the cycle:
Bodyweight: Stay under 120kg consistently
Squat: 270kg x 2 x 2reps (in gym), 280kg in comp
Bench: 175kg x 2 x 2r (in gym), 180kg in comp
Deadlift: 305kg x 2r (in gym), 310kg in comp
Those are the aim's lets see if i can get them.
shaun_kelly199309/11/15 @ 16:52
Squats: bar x 10
70/100/120 x 5r
4 x 150 x 8r
Spoto Press: bar x 10
40/50/60/70/80/90 x 10r
4 x 100 x 8r
2" Deficit deadlift w/2sec hold:
70/100/120/140 x 5r
4 x 160 x 6r
Assistance:
Leg extentions: 3s x 12r
Leg curls: 3s x 10r
Ab rollouts: 3s x 10r
70/100/120 x 5r
4 x 150 x 8r
Spoto Press: bar x 10
40/50/60/70/80/90 x 10r
4 x 100 x 8r
2" Deficit deadlift w/2sec hold:
70/100/120/140 x 5r
4 x 160 x 6r
Assistance:
Leg extentions: 3s x 12r
Leg curls: 3s x 10r
Ab rollouts: 3s x 10r
shaun_kelly199311/11/15 @ 09:04
Just put in a day of doing Oly lifting for my fitness/conditioning for the next 8 weeks when the weights are only gonna be around 60-85% of my max to add a bit of extra work in:
Power cleans:
3 x 5r x 100kg
1 clean & 5jerks:
5sets x 105kg
Jerk from rack: 3 x 110kg x 5reps
Push press: 3 x 100kg x 5reps
High pull: 3 x 120kg x 5reps
Power cleans:
3 x 5r x 100kg
1 clean & 5jerks:
5sets x 105kg
Jerk from rack: 3 x 110kg x 5reps
Push press: 3 x 100kg x 5reps
High pull: 3 x 120kg x 5reps
shaun_kelly199311/11/15 @ 14:24
Squats:
8r x 70/100/120/140
5 x 160kg x 6r
Front squats:
10r x 60/80
5 x 100kg x 6r
Bench Press:
10 x 50/60/70/80/90/100
4 x 110 x 4r
1 x 110 x 16r
Paused sumo DL:
5 x 70/100/120
3 x 150 x 8r
Incline Bp:
40/50/60/70/80 x 10r
4 x 95 x 8r
Incline fly's:
3 x 18kg db's x 12r
Pec dec: 3 x 20r
Ab rollouts: 3 x 20r
It's a good job i decided to stick to my guns and stay light for the first 4 weeks whilst i prepare for the phases to come cos all these reps have me SORE AS f**k!
8r x 70/100/120/140
5 x 160kg x 6r
Front squats:
10r x 60/80
5 x 100kg x 6r
Bench Press:
10 x 50/60/70/80/90/100
4 x 110 x 4r
1 x 110 x 16r
Paused sumo DL:
5 x 70/100/120
3 x 150 x 8r
Incline Bp:
40/50/60/70/80 x 10r
4 x 95 x 8r
Incline fly's:
3 x 18kg db's x 12r
Pec dec: 3 x 20r
Ab rollouts: 3 x 20r
It's a good job i decided to stick to my guns and stay light for the first 4 weeks whilst i prepare for the phases to come cos all these reps have me SORE AS f**k!
shaun_kelly199316/11/15 @ 08:50
Post Edited: 17.11.2015 @ 08:41 AM by shaun_kelly1993
Squats: 70/100/120/150 x 5r4 x 170 x 4r
1 x 170 x 16r
High bar paused squats: 4 x 120 x 4r (beltless)
Bench Press:
40/50/60/70/80/90/100 x 10r
5 x 105 x 6r
Deadlifts:
70/100/120/140/160 x 8r
5 x 180 x 4r
Bent over row: 4 x 100 x 12r
Seated row: 4 x 12r
Chins: 4 x bw x 10r
Ab's: 3 x 20r
shaun_kelly199316/11/15 @ 08:54
Post Edited: 17.11.2015 @ 08:46 AM by shaun_kelly1993
Military press:40/50/60/70 x 10r
4 x 85 x 8r
1 x 60 x 12r
Wide grip bench: 3 x 100 x 12r
Close grip Bench; 3 x 100 x 12r
Side/Rear/front delt raises - 3 x 12r
Shrugs: 3 x 20r x 180kg
Bicep curls: 4 x 12r
shaun_kelly199317/11/15 @ 08:45
Squats: 5 x 70/100/120/150
4 x 170 x 8r
Spoto press: 8 x 60/80/100
4 x 110 x 8r
2" Deficit dl: 120 x 10/150 x 8/4 x 180 x 6r
Leg ext: 3 x 12r
Leg curls: 3 x 12r
Ab rollouts: 3 x 20r
4 x 170 x 8r
Spoto press: 8 x 60/80/100
4 x 110 x 8r
2" Deficit dl: 120 x 10/150 x 8/4 x 180 x 6r
Leg ext: 3 x 12r
Leg curls: 3 x 12r
Ab rollouts: 3 x 20r
shaun_kelly199318/11/15 @ 09:08
Power cleans:
3 x 5r x 102.5kg
1 clean & 5jerks:
5sets x 107.5kg
Jerk from rack: 3 x 112.5kg x 5reps
Push press: 3 x 115kg x 5reps
High pull: 3 x 125kg x 5reps
3 x 5r x 102.5kg
1 clean & 5jerks:
5sets x 107.5kg
Jerk from rack: 3 x 112.5kg x 5reps
Push press: 3 x 115kg x 5reps
High pull: 3 x 125kg x 5reps
Louweazel18/11/15 @ 11:10
shaun_kelly1993 said:Power cleans:
3 x 5r x 102.5kg
1 clean & 5jerks:
5sets x 107.5kg
Jerk from rack: 3 x 112.5kg x 5reps
Push press: 3 x 115kg x 5reps
High pull: 3 x 125kg x 5reps
3 x 5r x 102.5kg
1 clean & 5jerks:
5sets x 107.5kg
Jerk from rack: 3 x 112.5kg x 5reps
Push press: 3 x 115kg x 5reps
High pull: 3 x 125kg x 5reps
Great powerlifting.
shaun_kelly199318/11/15 @ 11:47
Louweazel18/11/15 @ 11:59
shaun_kelly1993 said:
I'm a weightlifter at heart unfortunately
I'm a weightlifter at heart unfortunately
Weightlifting is fun, it's about the only time I'll ever move fast.
shaun_kelly199318/11/15 @ 16:34
Squats:
70/100/120/140/160 x 5r
5 x 180 x 6r
Front squats:
60/80/100 x 5r
5 x 110 x 6r
Bench:
60/80/100 x 8r
4 x 120 x 4r
1 x 120 x 14r
Paused sumo Dl:
70/100/120/150 x 5r
3 x 180 x 8r
Incline Bp: 4 x 100 x 8r
Incline db fly's: 3 x 20's x 12r
Pec cdec: 3 x 20r
Ab rollouts: 3 x 20r
70/100/120/140/160 x 5r
5 x 180 x 6r
Front squats:
60/80/100 x 5r
5 x 110 x 6r
Bench:
60/80/100 x 8r
4 x 120 x 4r
1 x 120 x 14r
Paused sumo Dl:
70/100/120/150 x 5r
3 x 180 x 8r
Incline Bp: 4 x 100 x 8r
Incline db fly's: 3 x 20's x 12r
Pec cdec: 3 x 20r
Ab rollouts: 3 x 20r
shaun_kelly199323/11/15 @ 08:48
Squats: 5r x 70/120/150/170
3 x 190 x 4r
1 x 190 x 8r
High bar pause squats:
60/100/120 x 8r
4 x 140 x 4r (beltless)
Bench press: 5r x 50/70/90/110
5 x 115 x 6r
Deadlifts: 5r x 70/120/170
4 x 200 x 4r
Bent over row: 4 x 110 x 8r
Pulldowns/Seated row/1arm row: 3 x 12r
Abs: 3 x 20r
3 x 190 x 4r
1 x 190 x 8r
High bar pause squats:
60/100/120 x 8r
4 x 140 x 4r (beltless)
Bench press: 5r x 50/70/90/110
5 x 115 x 6r
Deadlifts: 5r x 70/120/170
4 x 200 x 4r
Bent over row: 4 x 110 x 8r
Pulldowns/Seated row/1arm row: 3 x 12r
Abs: 3 x 20r
shaun_kelly199323/11/15 @ 08:50
Military press: 4 x 85 x 8r
Close grip bench: 4 x 100 x 12r
Wide grip bench: 110 x 8, 120 x 6, 130 x 4, 140 x 2, 150 x 1, 100 x 2 x 12r
Shoulder work & arms...
Close grip bench: 4 x 100 x 12r
Wide grip bench: 110 x 8, 120 x 6, 130 x 4, 140 x 2, 150 x 1, 100 x 2 x 12r
Shoulder work & arms...
shaun_kelly199324/11/15 @ 10:54
Sq: 4 x 185 x 8r
Spoto Press: 4 x 120 x 8r
2" Deficit Deadlifts: 4 x 200 x 6r
Leg ext: 3 x 12r
Leg curl: 3 x 12r
Abs: 3 x 20r
Spoto Press: 4 x 120 x 8r
2" Deficit Deadlifts: 4 x 200 x 6r
Leg ext: 3 x 12r
Leg curl: 3 x 12r
Abs: 3 x 20r