wespom9
Level 6 Valued Member
So my gym is opening up the 22nd of Feb after being closed since Nov 11 due to COVID. I was to recert in November after I attended Strong Endurance but couldn't film before gyms closed. I don't yet know the timeline SF will give me to get to the standards but I'm just feeling out some recommendations on the strategy I should aim for.
DL - very confident on the first session I could hit my 1.5x BW for 5. I feel a 1x a week session of 2x5 will get me to my 2xBW DL very quickly. My "daily max" is pretty close to that. In the recent past (my training for recert prior to gym shut down) I started at 195, went up 10lbs a week and ended with a SMOOTH 275 single on the same day I did 245 x 5. This was the last session before shut down.
MP - .66 BW x 5 is tough, but doable. For me this is 95 to 100 lbs depending what I weigh in that day. 90 x 5 is doable no question.
BP - this is my nemesis. 150 x 4 was TOUGH during my training prior to closure.
Back squat - not a concern other than ensure good technique. 145 x 5 FSQ is a good workout but doable with good form for me.
My initial thoughts
PTTP style BP with a flexible wave, 3-4x a week. Attempt the SFL at the end of the cycle, permitting the cycle ends within the timeline I'm given.
1x a week heavy DL for 5. Start at 205. and work up. I've been doing 1 arm swings with a 28kg, variable volume and I am strong in this regard.
MP very light, as a back off set to the BP just focusing on technique.
On the day, I plan to do in this order. Thoughts on this are welcome as well!
Max BP
BSQ technique
MP technique
Max DL
DL technique
I will update this post once I know my exact timeline.
Thanks team!
DL - very confident on the first session I could hit my 1.5x BW for 5. I feel a 1x a week session of 2x5 will get me to my 2xBW DL very quickly. My "daily max" is pretty close to that. In the recent past (my training for recert prior to gym shut down) I started at 195, went up 10lbs a week and ended with a SMOOTH 275 single on the same day I did 245 x 5. This was the last session before shut down.
MP - .66 BW x 5 is tough, but doable. For me this is 95 to 100 lbs depending what I weigh in that day. 90 x 5 is doable no question.
BP - this is my nemesis. 150 x 4 was TOUGH during my training prior to closure.
Back squat - not a concern other than ensure good technique. 145 x 5 FSQ is a good workout but doable with good form for me.
My initial thoughts
PTTP style BP with a flexible wave, 3-4x a week. Attempt the SFL at the end of the cycle, permitting the cycle ends within the timeline I'm given.
1x a week heavy DL for 5. Start at 205. and work up. I've been doing 1 arm swings with a 28kg, variable volume and I am strong in this regard.
MP very light, as a back off set to the BP just focusing on technique.
On the day, I plan to do in this order. Thoughts on this are welcome as well!
Max BP
BSQ technique
MP technique
Max DL
DL technique
I will update this post once I know my exact timeline.
Thanks team!