Template 1, Week 1: On Point

TRAINING intensity is steadily increasing. I'm now beginning a new program, and kicked it off by starting a day early. I had intended to do some farmers walk as part of Saturday's events training but the strain on my right bicep from the deadlifts put paid to that. Everything else went according to plan. Well, almost.

That is to say: I knew I would be underpowered on my right side, so didn't start loading on week one with anything too challenging. But I did want to at least complete three sets of ten overhead presses of a sixty kilogram axle. Since I could manage only five on the last set, I will try again next week at the same weight, for the same volume (UPDATE: I did, and I did).

During the down time, while I have continued training more effectively than I initially did the first time around (rehabbing bicep reattachment #1), I've still bulked up to 140 kilograms according to the gym scales. Last time I weighed this much was 2015, when I competed as a super-heavyweight in the CAPO and GPC state powerlifting championships. I haven't wanted to return to that weight class since, as the extra few kilograms (I walk around at somewhere between 130 and 135 normally) have a marked impact on my overall health and fitness. My resting heart rate increases and breathing and sleeping difficulties are a little more amplified.

So I'll be dropping some body fat over the next several months.

EVENTS Week 1 Template 1 - April 27th
Deadlifts:
70 kg x 6 x 8
Yoke walk:
130 kg x 3 x 20 meters
210 kg x 20 meters - no belt, unwise this soon but no damage done
210 kg x 2 x 20 meters
250 kg x 2 x 20 meters

PULL Week 1 Template 1 - April 25th
Cambered bar GMs:
20 kg x 10
60 kg x 10
90 kg x 10
115 kg x 3 x 10 TPR
Leg extensions (p/l):
10 kg x 15
15 kg x 3 x 15
Meadows rows (l&r):
30 kg x 10
35 kg x 10
40 kg x 2 x 10
Seated rows:
left 60 kg x 10, 75 kg x 10, 90 kg x 10
right 15 kg x 20, 22.5 kg x 20, 30 kg x 20
Face-pulls:
45 kg x 20
49.5 kg x 3 x 20
DB side raises (p/h):
10 kg x 4 x 10
Cardio:
assault bike 5 mins @ +55 rpm

PRESS Week 1 Template 1 - April 22nd
Axle strict press:
20 kg x 10
40 kg x 10
60 kg x 2 x 10
60 kg x 5
Log clean-press:
45 kg x 3 x 3
Bench press:
20 kg x 10
40 kg x 10
60 kg x 3 x 10
Triceps pushdowns:
left 45 kg x 3 x 10
right 13.5 x 3 x 20
DB curls:
left 15 kg x 4 x 10
right 4 kg x 3 x 20
DB front raises:
left 10 kg x 3 x 10
right 4 kg x 3 x 20
Cardio:
assault bike 5 mins @ 60 rpm