I've had a few people ask me how I am going to structure my training for the UPA Meet in detail. So I thought I'd break that down.
I will be using the strong-15 short cycle with 1 extra week for acclimation because of me taking this week off, and the wisdom toofus surgery.
Saturdays - Squats and Deads
Squats - cycle
Pause Squat - cycle
Deadlifts - cycle
Elevated Stiff Legs - cycling, weeks 1 and 2, 455xreps, weeks 3 and 4, 475xreps, week 5 and 6, 500xreps
1 Legged Work - 50-100 reps
Notes - Pretty straight forward here. For the deads, I plan on running up to 655 for a single. I will then hit my meat and potatoes, elevated stiff legs. I'd like to hit 500x10-12 in week 6 if possible.
Squatting wise, I plan on hitting 615 or so in the final week, no belt-no wraps, and then 2x3 in the pause squat with 525. If that goes well, 660 should be in the bag. I will do my best to get the 1 legged work in but I can't make a promise it will happen each week.
Tuesdays - Upperback and Abs
Chins/Pulldowns - alternate week to week - 3 sets
Cable Rows/Barbell Rows - alternate week to week - 3 sets
Shrugs - 2x50
Ab Wheel or Sit Ups - 3 sets
Notes - Nothing special to write home about here. Just going to do 2 warm ups, and a top set of 10-15 on the chins/pulldowns/rows. I may do even more than is written down here. My entire back needs to get bigger and stronger.
Thursdays - Bench and Assistance
Bench one week, Incline the Next - cycle
After bench I will still incline, but light for 2 high reps set. On the other weeks, I will incline for 2x5, then 1xAMAP.
After Inclines I will do dumbbell bench for 2-3 sets of 12-15
I will follow all of this up with curlsx100, then do front raises x100 one week, and face pullsx100 the next. I may also get some high rep tricep work in there.
Notes - Going back to my bench one week, incline the next setup. My pec minor is a little achy right now so I am not going to push it and try to bench each week. I will bench 3 times before the meet. Week 1 will be up to 365. Week 3 will be up to 405. Week 5 will be up to 430. The plan at the meet is to go 450-460 close grip. During the down week I will do a couple of sets of 5 with 275. If I crush 430, I should be good for 450-460.
For incline I'd like to hit a couple of sets of 5 with 365 on the off bench weeks by the end of the cycle, and a couple of sets of 15 with the 140 pound bells on the flat db bench. I'm keeping the Poundstone curls and plate raises in. On alternating weeks I will do face pulls instead of front raises.
All in all I'd like to go 660 - 460 - 700 at 242. Giving me 1820 beltless. My training cycle is setup to CRUSH those weights in training, not strain against them. If I can crush all of those weights in training, then I should have an excellent meet and hit my numbers.