Wednesday, June 14, 2017

The Road to Perth Cup 2017: New Template

I HAVE continued with the deficit deadlift program I began about a month ago, and have added some new press routines. From the start of August I intend to cease overhead pressing through the week, so as to better focus my energy on bench, and keep the overhead work for weekends. I still hope to be repping 120 kilos in about 6 weeks... so we'll see how that goes. It will be a significant new level of strength for me if achieved.

Fortnightly squatting is still working for me, but I'll need to transition over to the straight bar pretty soon. I'm hoping the tendon will take this, as it has taken everything else I've dished out over the past few months.

And the last two to three weeks before the Perth Cup will be a testing period for my max deadlift. I want to complete the deficits as written, and then work up to a +300 pull before resting for the comp.

Looking forward to getting back on the platform.

PRESS ROUTINE
Bench press:
wk1 100 kgs x 3 x 8 - 14/06
wk2 107.5 kgs x 3 x 8 - 23/06
wk3 115 kgs x 3 x 6
wk4 122.5 kgs x 3 x 6 - 1st week of July
wk5 130 kgs x 3 x 5
wk6 137.5 kgs x 3 x 4
wk7 145 kgs x 2 x 4
wk8 152.5 kgs x 2 x 3 - 1st week of August
wk9 160 kgs x 4
wk10 167.5 kgs x 3
wk11 175 kgs x 2
wk12 182.5 kgs x 1 - 1st week of September
wk13 190 kgs x 1
Axle OHP (strict):
wk1 50 kgs x 4 x 10 - 14/06
wk2 60 kgs x 4 x 10 - 22/06
wk3 70 kgs x 4 x 8
wk4 80 kgs x 4 x 7 - 1st week of July
wk5 90 kgs x 3 x 8
wk6 100 kgs x 3 x 6
wk7 110 kgs x 3 x 5
wk8 120 kgs x 3 x 3 - 1st week of August

SQUAT ROUTINE - Fortnightly
Cambered bar squats:
wk1 210 kgs x 3 x 4 - 13/06
wk3 220 kgs x 3 x 4
wk5 230 kgs x 3 x 3
wk7 240 kgs x 2 x 3
wk9 250 kgs x 2 x 2
wk11 260 kgs x 2
wk13 270 kgs x 1

PULL ROUTINE
Deficit deadlifts:
wk1 100 kgs x 4 x 8 - 15/06
wk2 110 kgs x 4 x 8 - 20/06
wk3 120 kgs x 4 x 8
wk4 130 kgs x 4 x 7 - 1st week of July
wk5 140 kgs x 4 x 7
wk6 150 kgs x 4 x 7
wk7 160 kgs x 4 x 7
wk8 170 kgs x 3 x 8 - 1st week of August
wk9 180 kgs x 3 x 8
wk10 190 kgs x 3 x 8
wk11 200 kgs x 3 x 8
wk12 Max testing +250 kgs - 1st week of September
wk13 Max testing +300 kgs

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