I’ve been using Jamie Lewis’s Advanced Squat Specialist template but I’m going to switch to the Intermediate Squat Specialist template going forward. There’s a little too much squatting in the Advance version and it’s effecting my performance. I’ve already done pause squats and front squats this week, along with Conventional Deadlifts and Sumo Deadlifts and …
Deadlift Training 12 8 2016
I’m glad all I had on tap today was deadlifts. I’ve put a lot of volume of training in this week and I’ve been pretty fatigued in the evenings. My goal today was to get 10-15 reps at or above 85% of my 1RM with at least 1 rep at 90%. Meet goal is a …
Training Log 12 7 2016
Today turned out to be another Supportive Lift day. I trained right in the middle of the day as opposed to my typical 8 AM start time due to other obligations. I can’t really tell if I had more energy or stamina after a couple of meals in me. I did a lot of work …
Training Log 12 6 2016
Today’s session was all Supportive Lifts, not to be confused with “assistance work” or “accessory work.” To improve strength out of the hole, I worked 3-second Pause Squats. 185x4 185x3 185x3 195x3 195x3 195x3 Overhead Press 110x6 110x5 110x4 Sumo DL Block Pulls I don’t actually have blocks, so used 2 45-lb plates to give me roughly …
Training Log 12 4 2016
Paused Bench Press is tough. It’s definitely a specific skill requiring practice and building strength specifically in the lift. Today’s mission was to work up to a top Triple @9-10 RPE, and manage volume through Rep Drops. 175x3 175x2 175x2 Hopefully with some dedicated work I can get to the seemingly lofty 210 I’d like …
Training Log 12 3 2016
I’ve got some video on Facebook and Instagram, and was going to start with a fresh training log tomorrow, but hell, today was: Squats--high bar. Knee sleeves and belt. 245x5 232.5 x 5 232.5 x4 Stiff-legged deadlift, no belt. 195x6, 6, 4 Close grip pull-up’s. Body weight (178.5 today) 5, 4, 4, 3 I have …
Managing Volume
Knowing what we do regarding strength training and building muscle, we can establish some guidelines with a fair degree of confidence. A program should be designed around some concepts: 1. Mechanical load 2. Progressive Overload 3. Specific Adaptation to Implied Demands If one were to squat with just their body weight until fatigue, they have …
Training Tweaks
I have tweaked my goals and strategy for achieving them, and while that excites me and fills me with the desire to share, I can't imagine anyone really cares much. Then I recalled that's what personal blogs are for: to write stuff that no one else cares about. I've been in the pursuit of strength …
Joe's Blog 