Training for First Competition
Wanted to start an online log of my training up to this competition and hopefully beyond. I am in the offseason right now of being a varsity baseball coach. My players are lifting three times per week and have open gyms on three other days, so time is a little rough. Although it can be tough to find energy getting to the gym, I am definitely training hard for my first competition, which is on Jan. 30. I will be lifting in SLP and just going Push / Pull. I plan on going 6 for 6 with conservative attempts just to get my foot in the door so to speak.
After this meet, I will be going full swing into baseball season. This means maintaining my numbers as much as possible and getting my arm in shape for throwing a million rounds of batting practice. Once our season is over, I plan on doing a full meet with IPA or USAPL in the raw division. I will be posting videos and training info as the meet gets closer. Any help is appreciated.
My training for the meet is really bench and deadlift oriented, with some box squatting done for speed on Mondays. My split right now looks like this:
Monday: DE Squat / Quad Dominant Exercises
Tuesday: Bench (Linear Progression Peaking for the Meet)
Wednesday: OFF / Foam Roll / Stretch
Thursday: OFF / Foam Roll / Stretch
Friday: Deadlift (Coan / Philipi Modified Slightly So I Don't Die...)
Saturday: DE Bench
Training up to this point....
I have been hitting it hard for this upcoming competition for about ten weeks now. My beginning training maxes were:
Squat - 330
Bench - 315
Deadlift - 395
My current maxes are in my signature, so I am very happy with the progress thus far. At the beginning of this training cycle, my lifting buddies and I went on the GOMAD diet. This led me to gain fifteen pounds and caused me to split my pants at work haha (most embarrassing moment of my life). Overall, I have been using linear progression on my bench. Started with three weeks of eights, went to three weeks of fives, now at my last week of triples. All lifts are going up and PR's are being set almost every week. Deadlift has been Coan / Phillipi almost exactly. The only difference has been in the speed sets - I go a little lighter, but use bands or chains to work on explosiveness. Coan / Phillipi is brutal and has caused me to change my squat routine to a parallel box instead of free squatting. My back couldn't take the volume twice per week. Right now squatting off a parallel box with chains to get my speed and deadlift up. Things are going well....Here are a couple videos from the last few months. Still getting a hard time for taking video at my gym...
Monday - Squat + Deadlift...Catching up from missing workout due to Christmas.
Parallel Box Squat + 80 lbs of Chains:
135 x ?
225 + Chains x 2
275 + Chains x 2
275 + Chains x 2
135 x ?
185 x 5 x 2
225 x 5
275 x 5
315 x 2
365 x 2
385 x 2 (Felt heavier than usual. Has to be due to long layoff from Christmas)
Sumo Speed Sets (Not gonna guess band and chain resistance...)
135 x 3
185 x 3
225 x 3 x 3
90 x 10, 120 x 8, 120 x 15
170 x 8 for 3 sets
Blue Band Good Morning for 2 sets of whatever...
I felt anxious to get back in the gym after a couple days off due to the holidays. My training partner looked at me before the workout started and said, "Let's f'n kill it..." So that explains some of the randomness from today. Back to normal with the Coan / Phillipi on Friday. Hoping that I can recover. I'm off from teaching right now, so rest will be possible. Lots of foam rolling over the next two days should do it. Here is a video of the band and chain sumo from today.