Wolfe
Level 1 Valued Member
After some research, I landed on the following 6 week routine (I have a little more than 6 weeks until the meet) that was written in an article by Tim Henriques.
I have performed the first workout, and it felt pretty good. I have streamlined my warm-up sets. The volume of the program is much less than I have been doing in terms of overall reps.
The routine:
Week Work Set 1 Work Set 2 Work Set 3 Work Set 4
1 80% x 2 reps 86% x 2 reps 92.5% x 2 reps N/A
2 80% x 4 reps 87.5% x 3 reps 95% x 2 reps N/A
3 80% x 2 reps 86% x 2 reps 92% x 2 reps 97.5% x 2 reps
4 80% x 5 reps 87.5% x 4 reps 95% x 3 reps N/A
5 80% x 2 reps 86% x 2 reps 92.5% x 2 reps 100% x 2 reps
6 80% x 2 reps 86% x 1 rep 92.5% x 4 reps + N/A
Depending on how recovered I feel, I plan to do a lighter deadlift workout each week focusing on speed in the 60-75% range.
I am continuing to start each workout with chest supported machine rows to strengthen my upper back without stressing my low back before the deadlifts.
For my bench press, I am just trying to get in 3 or 4 training sessions per week. I have not focused much on my bench so I really just want to see what a few weeks of consistent training will give me in terms of a max lift.
I will continue to throw in sled pushes as I feel like it, but I will probably stop doing them after my deadlifts to allow better recovery.
Any thoughts or suggestions?
Thanks in advance for any guidance.
Dan Wolfe
I have performed the first workout, and it felt pretty good. I have streamlined my warm-up sets. The volume of the program is much less than I have been doing in terms of overall reps.
The routine:
Week Work Set 1 Work Set 2 Work Set 3 Work Set 4
1 80% x 2 reps 86% x 2 reps 92.5% x 2 reps N/A
2 80% x 4 reps 87.5% x 3 reps 95% x 2 reps N/A
3 80% x 2 reps 86% x 2 reps 92% x 2 reps 97.5% x 2 reps
4 80% x 5 reps 87.5% x 4 reps 95% x 3 reps N/A
5 80% x 2 reps 86% x 2 reps 92.5% x 2 reps 100% x 2 reps
6 80% x 2 reps 86% x 1 rep 92.5% x 4 reps + N/A
Depending on how recovered I feel, I plan to do a lighter deadlift workout each week focusing on speed in the 60-75% range.
I am continuing to start each workout with chest supported machine rows to strengthen my upper back without stressing my low back before the deadlifts.
For my bench press, I am just trying to get in 3 or 4 training sessions per week. I have not focused much on my bench so I really just want to see what a few weeks of consistent training will give me in terms of a max lift.
I will continue to throw in sled pushes as I feel like it, but I will probably stop doing them after my deadlifts to allow better recovery.
Any thoughts or suggestions?
Thanks in advance for any guidance.
Dan Wolfe