So I haven't trained this week other than conditioning. I am doing my no-deload deload. In other words, I am not lifting right now. I have been going at it pretty hard for a while and I am starting to feel a little beat up, and mentally not looking forward to my lifting. I know that's when it is time to take a break. My IT bands are screaming right now.
Some of the things I was able to do over the last couple of months in terms of progress....
Got in shape again. Bodyweight is usually between 235 and 240 now and I'm pretty lean. Back in 34 pants.
I need to be at 240 but even leaner.
Front Squat - 405 x 1 and 365 x 5
This needs to be 455 x 1 and 405 x 5 so I will keep working towards that.
Squatted 565 beltless easily.
Need to be hitting 585-605 here easily
Just missed a 700 block pull below the knees.
Need to block pull 725
Did 245 x 3 on press behind the neck (not to failure)
Need to be at 275x5 here
Db Overhead Pressed the 100's x 17, 120's x 10 and the 110's x 12
Need to be at 110 x 20 here.
So as you can see, I am not taking some shots in the dark, I have some very specific goals in mind. Over the next training cycle(s). My assistance work is paying off as other than a little overuse in my IT bands (which I think is from all the conditioning I have been doing actually) I feel damn healthy. My changes have been very positive in every way.
My next training cycle I won't change a lot. I will use my light leg day to do more glute work, as I think my glutes could be stronger and more developed. So I will be focusing on that a bit. Other than that I think most of it will look the same.
Week 1 -
Day 1 - Heavy Press
Day 2 - Heavy Legs
Hacks or Leg Press
Day 3 - Light Back
Week 2 -
Day 1 - Light Pressing
Seated Db Press
Day 2 - Light Legs
Barbell Hip Thrusts
Day 3 - Heavy Back