Josephsullivan93@gmail.com
Online training and programming inquiries!
The next 2 week block of this program is going to be dedicated to the hypertrophy and growth of muscles that seem to limit my strength when peaking blocks roll around. I have a tendency to pitch forward when my squats get in the 700lb range or I become fatigued, and by adding the EliteFTS SS Yoke Bar https://www.elitefts.com/shop/bars-weights/specialty-bars/elitefts-ss-yoke-bar.html I will drill home the tendency to remain upright, and keep my upper back (thoracic spine) rigid!
The hamstrings also help me stay controlled on the descent of my squats, and help every portion of the deadlift. Isolation curls aren't exactly specific for a powerlifter, so beltless SLDL it is!
A. Beltless Safety Bar Squats
475x8
475x8
475x8
475x8
B. Beltless SLDL
495x10
495x10
495x10
(Superset)
C1. Dumbbell RDL
85s x12
85s x12
85s x12
85s x12
C2. Walking Dumbbell Lunge
40s x12
40s x12
40s x12
40s x12
Again coming back to specificity. I COULD do curls and extensions, but at what moment is a powerlifter going to be in that situation and need to mimci that movement? Never. I would rather perform loaded hamstring and quad movements, with an added element of balance and bracing in order to stay closer to the specific need of my sport. I recommend others keep this in mind when designing a porgram. Leg pumps are fun and all, but if you get one through a million leg extensions, is that really going to help your squat?
D. Standing Barbell Ab Rollout
495x8
495x8
495x8
This was a tough workout and I'm going to be doing 5 more similar to it over the next week and 5 days. I woke up at 230.5lbs, so I happen to think I'm going to need to up the food intake to ward off some weight loss! Not gonna be complaining about that one.
Stay tuned for more updates!