Squat - 65%
135# x 5
185# x 5
225# x 5
240# x 4 x 5
Deadlift - 65%
135# x 5
185# x 5
240# x 4 x 5
Good Mornings
135# x 7
145# x 7
155# x 2 x 7
Deficit Conventional Deadlift - 55%
135# x 5
200# x 4 x 5
Neck Ext / Flex / DB Shrug
25# x 4 x 20 / 17.5# x 4 x 20 / 75# x 4 x 20
Bodyweight : 180.8#
So last week was max week and this is the deload before the 3 months of strength begin. I'm excited to see how all this prep work translates into some solid strength gains, hopefully. I feel rested and ready to hit it hard. I'm keeping the template of the workouts the same from here on out, 4 exercises max, 1 main, 1 rep lift, and 2 assistants, thats it. Main lift is obviously the focus of the day, 2nd lift is more of a repetition / speed lift because its 75-80%, and the next 2 are assistants to help round it off. I've decided to pull sumo for my competition. It's a shorter range of motion, my back / spine stays in a much more neutral position since im weak off the floor and my back has a tendency to break off the floor, and since its a shorter ROM i think i have a better chance at a 525# pull, possible a triple bodyweight at 545# depending on how my training goes. I have short arms and short stocky legs, and my anthropometrics play in very well to pulling sumo. All of the prep work was done conventional, but most guys end up doing the opposite of their competition lift in the offseason anyway, so it should be fine. I videod all of my sets today to check out my spinal extension and make sure that there wasnt any sort of breaks, and it looked really strong. Granted, its only 65%, but i think the position im starting in is more advantageous for my limbs / body proportions / strengths. I'm hoping that this in combination with the deficit pulls will give me more starting power off of the floor when i go back to conventional type pulls in olympic weightlifting and have a good carryover. But either way, its an experiment. I want to lift the most weight i can the safest way i can, and that's sumo, so, conversation is over. Other than that, i felt great today, in and out of the weight room.
This past Sunday i moved from NYC back to New Orleans. It was a conscious decision i made after the internship was over at Columbia. I had two different opportunities to stay and work full time in NYC, but i turned them both down in one fashion or the other. The way i see it, i'm undecided if i want to stay a private strength coach or continue down the road of collegiate strength and conditioning. Instead of trying to just make a decision, the most beneficial use of my time is to take the GRE and try to land a graduate assistantship at a school and work with a team for 2 more years. Worst case scenario, i hate it, and i get a Masters of Science in Exercise Physiology out of it, and it makes my decision to go private, but either way, i feel like this is a good use of time and is something i've always had the back of my mind to do. So, i decided against staying in NYC and working, and decided to move home, keep training, take the GRE, and start the application process.
That said, i cannot express how incredible the past 3 months of my life have been in New York. I lived in a fantasy land that most people only dream of and had the time of my life with no regrets. I had the opportunity to work in a Division 1 institution not as an intern, but as a Part Time Assistant Strength Coach under a World record holder powerlifter and an NFL strength coach. I worked at a facility in the middle of Manhattan training athletes alongside professional athletes and crossfit games competitors. I stayed with two awesome people who were kind enough to open their apartment to me without reservation and embraced me like a little brother. All in all, i'd say i conquered New York, i just decided to keep moving onto bigger and better things in my life. I'm excited to see what my future holds, but as long as im lifting, learning, and coaching, everything will be fine and fall into place as it should.
No comments:
Post a Comment