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Showing posts from April, 2015

Week 15, April training has been pretty good so far

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The first 10 days of April have been pretty good.  I was able to get in 7 workouts and the body feels good.  I have a built-in rest period the next 5 days because I'll be away on business and will only have access to a hotel fitness center.  The only time I'll be able to get there will be 0600 hrs and I'm sure there will be some late nights so I'm not counting on getting much work done in the gym.

I'm still training most lifts in the 8+ rep range but deadlifts are in the 5-8 range.  Volume and intensity for the squat (still exclusively high bar), bench press, and deadlift are up from March.  I dislike counting higher than 5 but I know the foundation I'm re-building will help when I start to focus on competition style lifts in August or September.

Main lift summary through April 10

Squats:            2 sessions, 90 work reps, 64% avg intensity
Bench Press:   3 sessions, 101 work reps, 76% avg intensity
Deadlift:         2 sessions, 56 work reps, 68% avg intensi…

Week 14, March training review

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After missing the first week of March due to being sick, I was able to get back onto a regular schedule and begin building up a base of work capacity.  Since I'm still on a slight caloric deficit, I've deliberately kept initial training volumes and frequencies on the low side.  However, since I'm training in rep ranges of 8-10 reps for most lifts, it still feels pretty tough.

I'm currently using a split of squats/leg accessory, bench press/back accessory, overhead press/deadlift, bench press/back accessory.  I go through that 4 day split over and over, usually taking Saturday and Sundays off as well as the odd day mid-week.  Every 4th time through a particular day, instead of training in 8-10 rep ranges, I'll work up to a top set of 3.  The reduced volume combined with the higher intensity functions as a bit of a deload while also keeping me somewhat accustomed to lifting heavier weights.  Since I started the schedule in the middle of a week some time ago, I don&#…