So, if you're following along with my training, you may have noticed at the beginning of this cycle, I put a lot of emphasis on hypertrophy. The main reason being, I was actually stronger at the beginning of my powerlifting and then my strength actually tapered off doing a powerlifting program. My first meet I broke world records and I had only been following a powerlifting program for four weeks. I didn't get strong powerlifting. I got strong bodybuilding. It is essential to have both in your program if you want to be the best you can be at either. That was 24 weeks ago.
As the weeks progressed, my strength came back and I was able to re-prioritize my main lifts. Using the Conjugate Method, I then started each training session with the main movement and then hypertrophy and mobility.
Around 12 weeks ago, I added HIIT and started working on my nutrition with Justin Harris. My weight was 205lbs. In six weeks, I dropped 25lbs and my max lifts were suffering. I dropped the cardio and lightened my percentages on speed work.
Also, we do hypertrophy work before speed bench to pre-fatigue and make sure I keep my percentage 50% and still feel challenged.
DE UPPER:
SPEED SPOTO PRESS: 9x3,plus amrap x50%
DB ROWS
PULLOVER and PRESS with the @the.powerloop
DB PREACHER CURLS
DE LOWER: CAMBERED BAR SPEED SQUATS with drop set SPEED DEADS SPEED DEADS vs bands GOOD MORNINGS
ME BENCH:
1x1x97.5% 265lb
1x1x90% 250lb
1x1x82.5% 225lb
SEATED MILITARY PRESS with @elitefts American Bar and @the.powerloop SHRUG MACHINE with bands MACHINE FLYS with manual resistance
ME LOWER Deadlift tops sets:
1x2x92.5% 405lb
1xfailx97.5% 425lbs
1x1x92.5% 405lbs
SUMO vs band with 3-5 second decent. I have trouble with sumo because of my knee injuries but these felt great. PALLOF band press. These are much harder than they look. Thank you, Andrew from IRON BOUND BARBELL for the recommendation.
