My main goal with my logs here on elitefts are to educate readers on all things strength & conditioning (within my scope of knowledge). That includes powerlifting, general fitness and weight loss, athletic performance, and physique/bodybuilding. Throwing in some of my own training gives a personal perspective into my log, as well as show the readers things I've learned and implemented for myself over the years.
Christian has a meet planned for December and I'm usually late to the party to decide what I want to do. I will most likely register and do it, but it isn't 100% yet. So for now, I will train, be his training partner, get stronger and therefore be ready to go when it's time.
Take a look at week 1. Christian made some last minute changes, which we thought were a good idea at the time, but ended up changing it back to the original plan. Particularly, lower speed day and the amount of volume on speed sets. All good and we moved forward.
Day 1 Heavy Lower
*SSB Front squat Max 3 195
*SSB 3x5 with 5 second negative 135
*SSB Good-morning to Squat to 3x8
*Single Leg RDL’s 3x12
*Reverse Hypers 3x12
*Walking DB carries
Day 2 Heavy Upper
*Incline Close Grip Max 3 145
*Incline close grip 3x5 + 5 second negative: 105
*SSB JM Press 3x10
*Bent Over Rows 3x8
*Rope Cable Face Pulls 3x15
*Bent Over Rear Delts 3x20
*American Cambered Bar pushups 50 total reps
Day 3 - Speed Day
*SSB Speed Squats + 4 chains 15x2 @ 120
*Speed Deadlifts + 4 chains 15x1 @ 135
*Competition Deadlift 5x5 @ 215
*GHR 3x12
Reverse Hyper (recovery swings) 3x30
*Scapular Shrugs 3x15
*Trap Bar Carries 3 trips
Day 4 - Speed Day
*Speed Swiss bar Bench + 2 chains 12x3 @ 75
*Bench Press Swiss Bar 5x5 @ 120
*Tate Presses 3x10
*Iso Side raises 3x10
*Inverted rows 3x10
*Neutral Grip DB Bench 3x12
*Banded Push Downs 2x50