II‘m back at it. I am 18 weeks out right now. I know its a long way, but I’m not quite important enough to get the date changed. Im planning on putting together a 14 week meet cycle. These next few weeks are going to be used to hit some corrective exercises and use very general low load exercises to make sure that I am ready to, um, well, get ready. I know it doesn’t make much sense, but you will get the gist as it goes. The gear will stay on the hanger, and the belt will stay in the office for a long while. Im going to be training hard, but it will look different than most baasic “powerlifting” movements you see.
Lacrosse Ball mobility Work
Foam Roller Soft tissue work
Conventional Deadlift
135×5
225x5315x1
365x5x6 (50%)
Split Squat
5×12 each leg (2-0-X)
These are odd looking, but they are going to be a part of my corrective exercise prescription. I just used my bodyweight, but focused on staying completely upright and stretching the piss out of my back leg hip flexor/quad. I’m sore today, so hopefully something was done right.
45 degree back raises
BW 5×12 (2-2-X)
Band Shrugs
5×12 with green band (2-2-X) To do these just stand on both sides of a green band and pull on the loops.
Planks
30 seconds on, 30 seconds off for 5 minutes. Another corrective exercise.
DO NECK!!!
25lbs 3×20 (2-2-2)
I am 18 weeks out right now. I know its a long way, but I’m not quite important enough to get the date changed. Im planning on putting together a 14 week meet cycle. These next few weeks are going to be used to hit some corrective exercises and use very general low load exercises to make sure that I am ready to, um, well, get ready. I know it doesn’t make much sense, but you will get the gist as it goes. The gear will stay on the hanger, and the belt will stay in the office for a long while. Im going to be training hard, but it will look different than most basic “powerlifting” movements you see.
I came across some things Alwyn Cosgrove wrote about rep tempos and rest periods. You will see me implement some more of it as time goes on.The tempos are in the parenthesis above. They’re by no means done on a metronome, but theyre fairly good approximations. They are in seconds. If you see an X, it is done eXplosively.
