Supplemental day, 15 weeks out

Next week will be the 14th week out from the Ontario Powerlifting Association Classic Championships on November24th.  It seems like a long way out but time flies so I decided I should create a plan.  Since I still have alot of work to do building a base of strength, I'm going to use a fairly simple progression of 5's, 3's in the squat and 2's in the deadlift and 2's in the squat and 1's in the deadlift, spending about 4 weeks on each progression.  I'm not plugging in any percentages until the final week when I work up to my openers.  To determine weights to use, I'm going to use a version of the Doug Young methodology where he simply did as many reps as possible his final set and based on how many reps he exceeded his nominal rep goal, he added 5lbs for each rep.

As an example, if I'm on a 5's week in the squat, if on my 5th set, I do 7 reps with the weight, I'll add 10 lbs to the weight used for the next workout.  Similar process if I'm on singles or doubles except that I'll add 10 lbs per extra rep instead of 5 lbs. I'm also going to ramp as necessary instead of doing all sets at the same weight but the last set will always determine the next workout's final set.

As for today's supplemental workout, not much to say other than I got in some reps, as Tiger Woods likes to say.  Like Tiger's performance in the Majors this year, the reps weren't very good.   Everything felt sore and never loosened up.  I decided to heed that signal and cut my workout by about a third.

I also decided that I need to incorporate some general conditioning work into my schedule.  It should improve my ability to perform and recover from my workouts and it will also help with my continuing weight loss goals.  I'll probably utilize kettlebell work along with some running intervals.  This kind of 'exercise' is my least favourite thing to do but I know that after I start seeing its benefits with my strength training workouts, I'll be more motivated to be excited about it.

Front Squat:  135x10, 135x5, 185x5, 225x5, 245x3x2 sets

Box Squat:  135x5, 185x5, 185x5, 185x5  below parallel box, still working on cueing hip thrust out of the hole

Overhead Press:  135x5, 135x5, 165x5, 185x3

Barbell Hack Squat:    135x10, 185x8
Barbell Row:               135x10, 185x8
SLDL:                         135x10, 185x10   These were done as a giant set.  Ran out of time and energy so only did two instead three.  meh.


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