How and why I am going to de-load the next 15 weeks

APF State meet December 19, 2019

Training

So, this is the first time I am implementing planned de-loads during the "conjuphasic" approach. If you followed my last attempt at structuring this style of training Julia and I both got hurt. After talking to people WAY smarter than I, it was brought to my attention that the body "resets" every 21 days. This had me go back and look at how the phases of triphasic were being set up and I wanted to try and separate the blocks, so I decided to do it between every phase. This will be the first of four before meet day and it will all be done by actually going through the movements of squat, bench, and deadlift.

The approach in outline form:

I. 3 training days
II. Medium day early in the week but heavy enough a load to stimulate proper technique
III. One pump day away from the barbell to literally pump the body full of blood and add to recovery.
IV. Lighter speed day with DECREASED
* percentages
* sets
* Accomodating Resistence

Workout

Monday  ON ALL LIFTS 5x1:

S: 430

B: 275

D: 455

Wednesday:

*A1) Incline facing curls – 4x8-10 (strict and squeeze): 25
*A2) Alternating hammer curls – 4x8 each: 25
*A3) Cable curls, ez bar attachment – 4x12: 7
*B1) DB overhead tri ext – 4x10: 60
*B2) Incline DB skulls – 4x10: 30
*B3) Overhead rope extensions 4x15: 7

Friday  speed ON ALL LIFTS

Squat 5x2: 305-310 + 2 chains less than last 3 weeks

Bench 5x3: 145 + 2 chains less than last 3 weeks

Deads 7x1: 325 + 2 chains less than last 3 weeks