I thought it would be a good idea to write my journal down here for myself and anyone else who may be interested. I have combined Oly Lifting (my focus), PL, and SM into one regimen. I am still working out the kinks in it to keep progress continual and keep injuries at bay.
I train in 4 week waves where the 4th week is a deload week. The deload week gives my CNS a break. I train using percentages for my big 4 movements which are Squats, Push Press, Deadlift, and Bench. The percentages are as follows; week1 65/75/85%, week 2 70/80/90%, week 3 75/85/95%, week 4 40/50/60% (deload). I add weight each wave, anywhere from 5-10lbs for the lifts. On all assisting exrcises I use a 6-4-4-2 rep scheme and switch out the exercise every wave. This allows me to continue to make progress, push myself, not get stale, and always have fun which is important. On all Oly movements I use alwaysstick to triples. The purpose is to keep my form good which helps build proper motor pathways and also keep from getting injured which easilytakes place when form becomes sloppy. I have combined different principles but loosely I have based my training off the Russian Conjugate System.
I have to wrap my left wrist b/c it's bothering me and have had to take it easy on cleans which has allowed me to really work on technique. And 1 wave ago I pulled my left lat while deadlifting using an over/under grip. I have since switched to hook gripping on my deadlifts which seems to have taken care of the imbalance which takes place with the over/under grip, causing my injury.
Here is my next wave:
Legs
Back Squat (Oly Style)
Front Squat (Oly Style
Box Squats
Glute Ham Raise
1 Leg Squat on Bench
Shoulder
Push Press
Hang Clean
Bradford Press on block (performed seated on a medium block)
Bicep
DB Zottman Curl
Back
Traditional Deadlift
Snatch Pulls
Squat Good Morning Combo
1-Arm DB Row
Chest
Flat Bench
Tricep
Close Grip Bench
JM Press
Weighted Dips
There may be some changes made to the Wave but thats it more or less.
I train in 4 week waves where the 4th week is a deload week. The deload week gives my CNS a break. I train using percentages for my big 4 movements which are Squats, Push Press, Deadlift, and Bench. The percentages are as follows; week1 65/75/85%, week 2 70/80/90%, week 3 75/85/95%, week 4 40/50/60% (deload). I add weight each wave, anywhere from 5-10lbs for the lifts. On all assisting exrcises I use a 6-4-4-2 rep scheme and switch out the exercise every wave. This allows me to continue to make progress, push myself, not get stale, and always have fun which is important. On all Oly movements I use alwaysstick to triples. The purpose is to keep my form good which helps build proper motor pathways and also keep from getting injured which easilytakes place when form becomes sloppy. I have combined different principles but loosely I have based my training off the Russian Conjugate System.
I have to wrap my left wrist b/c it's bothering me and have had to take it easy on cleans which has allowed me to really work on technique. And 1 wave ago I pulled my left lat while deadlifting using an over/under grip. I have since switched to hook gripping on my deadlifts which seems to have taken care of the imbalance which takes place with the over/under grip, causing my injury.
Here is my next wave:
Legs
Back Squat (Oly Style)
Front Squat (Oly Style
Box Squats
Glute Ham Raise
1 Leg Squat on Bench
Shoulder
Push Press
Hang Clean
Bradford Press on block (performed seated on a medium block)
Bicep
DB Zottman Curl
Back
Traditional Deadlift
Snatch Pulls
Squat Good Morning Combo
1-Arm DB Row
Chest
Flat Bench
Tricep
Close Grip Bench
JM Press
Weighted Dips
There may be some changes made to the Wave but thats it more or less.
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