8 weeks out, Day 3 bench press and September summary
September was the first full month of my new training schedule. My original goals for changing my schedule were to increase my total hours of exercise each month and to increase the total volume lifted in the main competition lifts (or variations). By increasing potential weekly training sessions from 3 to as many as 8 (high was 7 but there are 8 potential workout slots each week), I not only greatly increased my main lift volume but I was also able to do much more accessory work.
While I don't measure the volume of my accessory work, it basically went from nearly nothing to about 9-12 additional work sets each session. Since I'm eating at a caloric deficit, this extra volume should be helping to retain as much muscle as possible while I'm losing bodyfat.
The difference between August and September is pretty dramatic:
August: 11 total training sessions, 7 squat, 11 bench press, 6 deadlift
September: 29 total training sessions, 10 squat, 11 bench press, 8 deadlift
Lift Volume and average weight lifted (all reps over 50% of my 1 RM counted):
Squat: August 167 lifts, 330 lbs
Sept 264 lifts, 345 lbs
Bench Press: Aug 373 lifts, 245 lbs
Sept 398 lifts, 256 lbs
Deadlift: Aug 129 lifts, 394 lbs
Sept 212 lifts, 384 lbs
The average deadlift weight went down because I tweaked my hamstring mid-month and had to dial back the weights for a couple weeks.
Thankfully, despite a caloric deficit, I don't feel any additional fatigue from the increased frequency and volume nor do any of my joints hurt. On my current schedule, I've got another month of a similar schedule with slight light higher intensity and slightly lower total lift volume before I have a week of deload (vacation with Vivian) and then the final couple weeks before the competition.
Since the next meet isn't a main competitive focus, I won't be doing a complete peaking program. I'll do just enough to feel comfortable with 1 rep maxes and then re-focus for what may be Nationals in April. After checking flight prices to St. John's, NF, it doesn't look like it will be realistic to attend the CPU 2015 Nationals but I'll still train as if it's going to happen. Nationals in 2016 will be in Moose Jaw, SK. It won't be any cheaper to fly there but I'll be lifting as a M2 (50-59) lifter in 2016 so it might be my best chance to win my weight class.
Yesterday's heavy bench press session in the morning went pretty well although I lost a little bit of volume compared to the previous week's heavy bench session that I did in the evening. I'm still pretty happy that I'm lifting heavier weights than prior to my last two competitions while being lighter at the same time.
Bench Press: all reps paused, 135x5, 135x5, 185x5, 225x3, 255x3, add wrist wraps, 285x3, 315x2, 315x2, 315x2, 315x2, 295x3, 295x2, 295x2
Dips: bwt x 10, 35x8, 60x6, 60x6, 60x6
Rear delt raises: 40x8x3 sets
Hammer curls: 55x6. 55x6
While I don't measure the volume of my accessory work, it basically went from nearly nothing to about 9-12 additional work sets each session. Since I'm eating at a caloric deficit, this extra volume should be helping to retain as much muscle as possible while I'm losing bodyfat.
The difference between August and September is pretty dramatic:
August: 11 total training sessions, 7 squat, 11 bench press, 6 deadlift
September: 29 total training sessions, 10 squat, 11 bench press, 8 deadlift
Lift Volume and average weight lifted (all reps over 50% of my 1 RM counted):
Squat: August 167 lifts, 330 lbs
Sept 264 lifts, 345 lbs
Bench Press: Aug 373 lifts, 245 lbs
Sept 398 lifts, 256 lbs
Deadlift: Aug 129 lifts, 394 lbs
Sept 212 lifts, 384 lbs
The average deadlift weight went down because I tweaked my hamstring mid-month and had to dial back the weights for a couple weeks.
Thankfully, despite a caloric deficit, I don't feel any additional fatigue from the increased frequency and volume nor do any of my joints hurt. On my current schedule, I've got another month of a similar schedule with slight light higher intensity and slightly lower total lift volume before I have a week of deload (vacation with Vivian) and then the final couple weeks before the competition.
Since the next meet isn't a main competitive focus, I won't be doing a complete peaking program. I'll do just enough to feel comfortable with 1 rep maxes and then re-focus for what may be Nationals in April. After checking flight prices to St. John's, NF, it doesn't look like it will be realistic to attend the CPU 2015 Nationals but I'll still train as if it's going to happen. Nationals in 2016 will be in Moose Jaw, SK. It won't be any cheaper to fly there but I'll be lifting as a M2 (50-59) lifter in 2016 so it might be my best chance to win my weight class.
Yesterday's heavy bench press session in the morning went pretty well although I lost a little bit of volume compared to the previous week's heavy bench session that I did in the evening. I'm still pretty happy that I'm lifting heavier weights than prior to my last two competitions while being lighter at the same time.
Bench Press: all reps paused, 135x5, 135x5, 185x5, 225x3, 255x3, add wrist wraps, 285x3, 315x2, 315x2, 315x2, 315x2, 295x3, 295x2, 295x2
Dips: bwt x 10, 35x8, 60x6, 60x6, 60x6
Rear delt raises: 40x8x3 sets
Hammer curls: 55x6. 55x6
