Woah. It’s been a while since I last posted. Nonetheless I have been training vigorously. My training volume has once again gone up as I get closer and closer to the All England competition (7 weeks). I have been following a Russian style training regime which regiments more than one powerlift each session. This has forced my volume up immensely which has been tough but working more than one lift will be beneficial come game day when I have to perform the squat, bench and deadlift consecutively!
Below is the routine I followed last week:
Routine #1
Day One
1. Squats—50% of one-rep maximumx5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x1repx4sets
2. Bench Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 85%x1repx4sets
3. Squats—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx1set
4. Flat Dumbbell Bench Presses—10repsx5sets
5. Standing Good Mornings—10repsx3sets
Day Two
1. Deadlifts— 50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx5sets
2. Bench Presses—50%x5repsx1set, 60%x5repsx1set, 70%x4repsx2sets, 80%x3repsx3sets, 70%x5repsx2sets, 60%x8repsx1set, 50%x10repsx1set
3. Flat Dumbbell Bench Presses—10repsx5sets
4. Deadlift Off Boxes—60%x5repsx1set, 70%x3repsx3sets, 80%x2repsx4sets
5. Weighted Sit-Ups—10repsx3sets
Day Three
1. Squats—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx4sets
2. Bench Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx3sets, 80%x1repx3sets
3. Dips—10repsx4sets
4. Seated Good Mornings—10repsx3sets
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