Monday squat session prep for GPC worlds in Belgium

ChrisJenkins398.5kg · 09-09-2006, 05:02 PM

Monday squat session 4th of sept

* 15 min warm up, gentle stretching. Hams lower back!!!!

set 1 20kgs bar 10 reps

set 2 60kgs for 5 reps

set 3 100kgs for 5 reps

set 4 140kgs for 3 fast reps

set 5 180kgs for 3 fast reps

set 6 220kgs for 3 fast reps with good style.

set 7 260kgs for 3 reps with Metal power briefs / speed a little slower than set 6

set 8 315kgs for 2 reps with canvas suit and briefs no knee wraps

set 9 360kgs for single, very deep... Hip a bit sore, competed the day before in UK open championships, 5kgs up from comp squat. Used Inzer canvas suit, Metal pro briefs, Metal squat boots and Inzer knee wraps.

front squats

set 1 140kgs raw for 3 reps

set 2 160kgs raw for 3 reps

set 3 180kgs raw for 3 reps

seated calf raises.

set 1 25kgs 10 reps

set 2 50kgs 8 reps

set 3 75kgs for 6 reps

finish workout with hanging leg raises

set 1 10 reps

set 2 10 reps

set 3 10 reps

Nick500 · 09-09-2006, 08:20 PM

I'm really surprised at the amount of volume that you train with !

How does overtraining principles apply in powerlifting?

ChrisJenkins398.5kg · 11-09-2006, 08:32 AM

I have long rests in between sets, anything from 5-7 mins. Sometimes my workouts can go on for hours. At the moment there are five of us training together, so it can take ages unloading and reloading the bar, as we are all at different strength levels. Between wrapping knee's and putting my squat suit on, you can forget squeezing everything in to a 45min - 1 hour workout.
Everyworkout is different, sometimes I will drop the assistance work and just squat or box squat, then throw in some abdominal work. I alternate between the two, one week box squat pb for a single, double, 3 or 5 reps, then the following week the same on the regular squat.

I chop and change my workouts, one week I train lots of volume, then other weeks Il just keep everything simple and drop the number of sets from 9-10 down to 4 sets. I enjoy training high volume, it depends how far out from a meet I am. I usualy drop assistance workout out 4 weeks before a comp.

09-09-2006, 05:02 PM	#1 (permalink)
ChrisJenkins398.5kg Making Progress Join Date: Sep 2006 Location: Extreme hideout Posts: 128 Rep Power:	Monday squat session prep for GPC worlds in Belgium Monday squat session 4th of sept * 15 min warm up, gentle stretching. Hams lower back!!!! set 1 20kgs bar 10 reps set 2 60kgs for 5 reps set 3 100kgs for 5 reps set 4 140kgs for 3 fast reps set 5 180kgs for 3 fast reps set 6 220kgs for 3 fast reps with good style. set 7 260kgs for 3 reps with Metal power briefs / speed a little slower than set 6 set 8 315kgs for 2 reps with canvas suit and briefs no knee wraps set 9 360kgs for single, very deep... Hip a bit sore, competed the day before in UK open championships, 5kgs up from comp squat. Used Inzer canvas suit, Metal pro briefs, Metal squat boots and Inzer knee wraps. front squats set 1 140kgs raw for 3 reps set 2 160kgs raw for 3 reps set 3 180kgs raw for 3 reps seated calf raises. set 1 25kgs 10 reps set 2 50kgs 8 reps set 3 75kgs for 6 reps finish workout with hanging leg raises set 1 10 reps set 2 10 reps set 3 10 reps

09-09-2006, 08:20 PM	#2 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	I'm really surprised at the amount of volume that you train with ! How does overtraining principles apply in powerlifting? ______________________ - Obsession is what lazy people call dedication -

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11-09-2006, 08:32 AM	#3 (permalink)
ChrisJenkins398.5kg Making Progress Join Date: Sep 2006 Location: Extreme hideout Posts: 128 Rep Power:	I have long rests in between sets, anything from 5-7 mins. Sometimes my workouts can go on for hours. At the moment there are five of us training together, so it can take ages unloading and reloading the bar, as we are all at different strength levels. Between wrapping knee's and putting my squat suit on, you can forget squeezing everything in to a 45min - 1 hour workout. Everyworkout is different, sometimes I will drop the assistance work and just squat or box squat, then throw in some abdominal work. I alternate between the two, one week box squat pb for a single, double, 3 or 5 reps, then the following week the same on the regular squat. I chop and change my workouts, one week I train lots of volume, then other weeks Il just keep everything simple and drop the number of sets from 9-10 down to 4 sets. I enjoy training high volume, it depends how far out from a meet I am. I usualy drop assistance workout out 4 weeks before a comp.