Re-Peaking cylce

IronLion23 · 12-18-2007, 05:08 AM

Ok so due to some poor preparation for my first meet I did not qualify for Collegiate Nationals. Therefore I am attending another meet on January 26th. I realize since i have such a short period of time in between meets that my training will not allow me to gain any strength, so one my close friends wrote up a split for me to maintain the strenght I have. I will post my splits for the upcoming week on a regular basis. Any advice is welcomed!

Dec 17-21
ME lower
6X8 squats 55% of max, w/ wraps. this serves to get me acquainted to using equipment.
Romainian Deads: 2X8, 1X10
Hamstring Curls: 3X8

Re Upper
2 board 4X6 close grip bench
chest accessory: probably flies 4X8
tricep pushdowns 4X8
lateral dumbell raises 3X10

De Lower
8X2 box squats with bands at 45% max
lunges with barbell: 3X10 each leg
hip work: sidesteps with bands
abs: standing crunches 4X15

Me Upper
4X5 bench at 81%
Close grip incline bench 5X5
lateral or frontal dumbell raises: 4X8

**DJSTARER** · 12-18-2007, 10:41 AM

re-post after each training session with weights, feelings, complaints.

**Ikaika** · 12-18-2007, 02:35 PM

DJSTARER knows a thing or two about powerlifting so post up and he'll be able to give you solid feedback on your training and diet.

IronLion23 · 12-18-2007, 03:12 PM

After yesterday's training I felt more than comfortable with using wraps. I also tried something new with my form that a training partner mentioned to me. He proposed that since i deadlift conventional, then why not squat with a narrower stance. This made sense since my quads are a lot stronger than my hips. Overall, the percentage, which i worked off of for my squat, was pretty easy and allowed for me to just acquaint myself with an adjusted form and use of the wraps. The only thing I worry about is training with the wraps and the suit. Since im relatively new to the sport, I have not had much experience with equipment. Therefore, when i drop to the hole, so to speak, my mind gets blown by how tight the suit is. This causes my knees to go forward in an attempt to alleviate the pain. Guess the only thing to do is jus man up and hit the hole faster.

IronLion23 · 12-19-2007, 07:50 PM

Yesterday's training session proved to be successful and confidence boosting.
I performed a 2 board with 235 for 4X6 with good form, ass down on the bench and no major hitches in my lockout where the majority of my bench problems reside. I then proceeded to the decline bench for 4sets of 8 reps with 80lb dumbells, punch style pressing. I was really happy with how my strong my triceps were in this accessory. NExt, I performed a 4X8 of side dumbell raises as well as frontal raises with a 15 lb dumbell for the lateral and a 17.5 lb dumbell for the frontal raises. I finished off the training session by doing JM dumbell presses. I did 4 sets of 8 reps with good explosion. Overall I feel that my tricep strength is improving, however, I need to concentrate onmy shoulder strength as the ultimate determining factor for a better bench.

**DJSTARER** · 12-19-2007, 08:11 PM

what time is good for you tomarrow?

IronLion23 · 12-21-2007, 05:06 PM

Today was an awesome training session. I performed all exercises with good explosion and good technique. One thing i discovered while doing incline bench, which i feel is pivotal, i finally started focusing on exploding throughout the whole positive contraction of the exercise instead of normally petering out to the lockout. I realized that not only must your body be well nourished and rested but with proper mental focus, training sessions can be made much more intense and successful.
ME upper
Bench:
1X5( full range bench with 81% of max, this equates to 235lbs.)
1X5
1X5
1X5
Close grip incline bench:
1X5(pause and go with good explosion with 155lbs)
1X5
1X5
1X5
1X5
Side dumbell raises:
1X8(these really made my shoulders feel good after incline bench; i performed these sets with 15lb dumbells)
1X8
1X8
1X8

**bigDman** · 12-22-2007, 04:06 PM

nice training. Why the reps so high on ME lower?

**DJSTARER** · 12-22-2007, 05:40 PM

i'm guessing because he just had a meet, and doesn't want to fry his adrenal glands before the next one. It doesn't look like a conventional WSB program, just a double upper, double lower split.

IronLion23 · 12-22-2007, 08:09 PM

Djstarer hit the nail right on the head. I recently had a meet on December 2nd, however, since i didnt qualify for nationals and had a bad meet to begin with, I am competing in another meet on January 26th. So the high reps serve to keep me strong without burning out too early.

IronLion23 · 12-23-2007, 04:50 AM

Hey, im in the market for a belt since I do not have my own and will need to be training with such equipment very soon. Is there any quality difference between Titan and Inzer competition belts?

IronLion23 · 12-24-2007, 04:31 AM

Here's this week's agenda: December 24-30
ME Lower
full squat 3X2 at 80% max(this equates to 320lbs)(wraps will be worn)
box squat 2X1 at 85% max( this equates to 340lbs)(wraps will be worn)
Rack Pulls for heavy triple: I estimate roughly around 485lbs
Light hamstring accessory: curls for 4X8

RE Upper
3 Board bench press for 4X6
chest accessory: 4X8
light tricep accessory: 4X10
light shoulder accessory: 4X8

DE Lower
box squats at 48% max(195lbs) with purple bands
lunges: 4X10
Hip accessory 4X10
Abs 4X10

ME Upper
full bench 4X8
close grip incline bench 5X5
shoulder raises: frontal and lateral 4X10

**romanaz** · 12-24-2007, 04:39 AM

I like how you have it labled as %. good idea

IronLion23 · 12-24-2007, 11:20 PM

Again, today served as a great training session. I really feel that with the stress of finals alleviated that my stength has come back in great force. I performed 3sets of 2 reps with 320lbs for a full squat only equipped with wraps. I was pumped with how light that weight felt and how well i have adjusted my form to effectively use the wraps. Next, I performed box squats with 85%max(340lbs). For this exercise i set a new PR..although i never maxed out on a box, my previous best off a box, squattin raw, was 255lbs for a set of 12 gritty reps. Today i squatted 340lbs off the box with relatively good explosion and full control over the weight for 2 sets of 1. Next, I pulled from the bottom of the rack. Since I do not have a belt, I performed this whole training session raw with the exception of wraps for the squats. I also did not have chalk. However, I still had a 10 lb PR by deadlifting 435 for a solid triple. Finally, i ended the session with four sets of eight reps of light hamstring curls. Note to self: stretching prior training and after sessions makes a difference as far as decreased soreness or cramps the following days.

**DJSTARER** · 12-24-2007, 11:55 PM

Quote:

Originally Posted by IronLion23

Again, today served as a great training session. I really feel that with the stress of finals alleviated that my stength has come back in great force. I performed 3sets of 2 reps with 320lbs for a full squat only equipped with wraps. I was pumped with how light that weight felt and how well i have adjusted my form to effectively use the wraps. Next, I performed box squats with 85%max(340lbs). For this exercise i set a new PR..although i never maxed out on a box, my previous best off a box, squattin raw, was 255lbs for a set of 12 gritty reps. Today i squatted 340lbs off the box with relatively good explosion and full control over the weight for 2 sets of 1. Next, I pulled from the bottom of the rack. Since I do not have a belt, I performed this whole training session raw with the exception of wraps for the squats. I also did not have chalk. However, I still had a 10 lb PR by deadlifting 435 for a solid triple. Finally, i ended the session with four sets of eight reps of light hamstring curls. Note to self: stretching prior training and after sessions makes a difference as far as decreased soreness or cramps the following days.

research shows you have a 535 lb deadlift. nice job

IronLion23 · 12-25-2007, 12:25 AM

Thanks DJSTARER! if you dont mind my asking, what was your source of information?

**DJSTARER** · 12-25-2007, 02:05 AM

Quote:

Originally Posted by IronLion23

Thanks DJSTARER! if you dont mind my asking, what was your source of information?

primary source... per say

12-18-2007, 05:08 AM	#1
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 104 Recipes: 0 Rep Power: 8	Re-Peaking cylce Ok so due to some poor preparation for my first meet I did not qualify for Collegiate Nationals. Therefore I am attending another meet on January 26th. I realize since i have such a short period of time in between meets that my training will not allow me to gain any strength, so one my close friends wrote up a split for me to maintain the strenght I have. I will post my splits for the upcoming week on a regular basis. Any advice is welcomed! Dec 17-21 ME lower 6X8 squats 55% of max, w/ wraps. this serves to get me acquainted to using equipment. Romainian Deads: 2X8, 1X10 Hamstring Curls: 3X8 Re Upper 2 board 4X6 close grip bench chest accessory: probably flies 4X8 tricep pushdowns 4X8 lateral dumbell raises 3X10 De Lower 8X2 box squats with bands at 45% max lunges with barbell: 3X10 each leg hip work: sidesteps with bands abs: standing crunches 4X15 Me Upper 4X5 bench at 81% Close grip incline bench 5X5 lateral or frontal dumbell raises: 4X8

12-18-2007, 10:41 AM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: Re-Peaking cylce re-post after each training session with weights, feelings, complaints. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

12-18-2007, 02:35 PM	#3
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,806 Recipes: 0 Rep Power: 215	Re: Re-Peaking cylce DJSTARER knows a thing or two about powerlifting so post up and he'll be able to give you solid feedback on your training and diet. __________________ No supplement can make up for the lack of a strong work ethic.

12-18-2007, 03:12 PM	#4
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 104 Recipes: 0 Rep Power: 8	Re: Re-Peaking cylce After yesterday's training I felt more than comfortable with using wraps. I also tried something new with my form that a training partner mentioned to me. He proposed that since i deadlift conventional, then why not squat with a narrower stance. This made sense since my quads are a lot stronger than my hips. Overall, the percentage, which i worked off of for my squat, was pretty easy and allowed for me to just acquaint myself with an adjusted form and use of the wraps. The only thing I worry about is training with the wraps and the suit. Since im relatively new to the sport, I have not had much experience with equipment. Therefore, when i drop to the hole, so to speak, my mind gets blown by how tight the suit is. This causes my knees to go forward in an attempt to alleviate the pain. Guess the only thing to do is jus man up and hit the hole faster.

12-19-2007, 07:50 PM	#5
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 104 Recipes: 0 Rep Power: 8	Re: Re-Peaking cylce Yesterday's training session proved to be successful and confidence boosting. I performed a 2 board with 235 for 4X6 with good form, ass down on the bench and no major hitches in my lockout where the majority of my bench problems reside. I then proceeded to the decline bench for 4sets of 8 reps with 80lb dumbells, punch style pressing. I was really happy with how my strong my triceps were in this accessory. NExt, I performed a 4X8 of side dumbell raises as well as frontal raises with a 15 lb dumbell for the lateral and a 17.5 lb dumbell for the frontal raises. I finished off the training session by doing JM dumbell presses. I did 4 sets of 8 reps with good explosion. Overall I feel that my tricep strength is improving, however, I need to concentrate onmy shoulder strength as the ultimate determining factor for a better bench.

12-19-2007, 08:11 PM	#6
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: Re-Peaking cylce what time is good for you tomarrow? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

12-21-2007, 05:06 PM	#7
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 104 Recipes: 0 Rep Power: 8	Re: Re-Peaking cylce Today was an awesome training session. I performed all exercises with good explosion and good technique. One thing i discovered while doing incline bench, which i feel is pivotal, i finally started focusing on exploding throughout the whole positive contraction of the exercise instead of normally petering out to the lockout. I realized that not only must your body be well nourished and rested but with proper mental focus, training sessions can be made much more intense and successful. ME upper Bench: 1X5( full range bench with 81% of max, this equates to 235lbs.) 1X5 1X5 1X5 Close grip incline bench: 1X5(pause and go with good explosion with 155lbs) 1X5 1X5 1X5 1X5 Side dumbell raises: 1X8(these really made my shoulders feel good after incline bench; i performed these sets with 15lb dumbells) 1X8 1X8 1X8 __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

12-22-2007, 04:06 PM	#8
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	Re: Re-Peaking cylce nice training. Why the reps so high on ME lower? __________________ COME CHECK OUT MY JOURNAL

12-22-2007, 05:40 PM	#9
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: Re-Peaking cylce i'm guessing because he just had a meet, and doesn't want to fry his adrenal glands before the next one. It doesn't look like a conventional WSB program, just a double upper, double lower split. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

12-22-2007, 08:09 PM	#10
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 104 Recipes: 0 Rep Power: 8	Re: Re-Peaking cylce Djstarer hit the nail right on the head. I recently had a meet on December 2nd, however, since i didnt qualify for nationals and had a bad meet to begin with, I am competing in another meet on January 26th. So the high reps serve to keep me strong without burning out too early. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

12-23-2007, 04:50 AM	#11
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 104 Recipes: 0 Rep Power: 8	Re: Re-Peaking cylce Hey, im in the market for a belt since I do not have my own and will need to be training with such equipment very soon. Is there any quality difference between Titan and Inzer competition belts? __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

12-24-2007, 04:31 AM	#12
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 104 Recipes: 0 Rep Power: 8	Re: Re-Peaking cylce Here's this week's agenda: December 24-30 ME Lower full squat 3X2 at 80% max(this equates to 320lbs)(wraps will be worn) box squat 2X1 at 85% max( this equates to 340lbs)(wraps will be worn) Rack Pulls for heavy triple: I estimate roughly around 485lbs Light hamstring accessory: curls for 4X8 RE Upper 3 Board bench press for 4X6 chest accessory: 4X8 light tricep accessory: 4X10 light shoulder accessory: 4X8 DE Lower box squats at 48% max(195lbs) with purple bands lunges: 4X10 Hip accessory 4X10 Abs 4X10 ME Upper full bench 4X8 close grip incline bench 5X5 shoulder raises: frontal and lateral 4X10 __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

12-24-2007, 11:20 PM	#14
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 104 Recipes: 0 Rep Power: 8	Re: Re-Peaking cylce Again, today served as a great training session. I really feel that with the stress of finals alleviated that my stength has come back in great force. I performed 3sets of 2 reps with 320lbs for a full squat only equipped with wraps. I was pumped with how light that weight felt and how well i have adjusted my form to effectively use the wraps. Next, I performed box squats with 85%max(340lbs). For this exercise i set a new PR..although i never maxed out on a box, my previous best off a box, squattin raw, was 255lbs for a set of 12 gritty reps. Today i squatted 340lbs off the box with relatively good explosion and full control over the weight for 2 sets of 1. Next, I pulled from the bottom of the rack. Since I do not have a belt, I performed this whole training session raw with the exception of wraps for the squats. I also did not have chalk. However, I still had a 10 lb PR by deadlifting 435 for a solid triple. Finally, i ended the session with four sets of eight reps of light hamstring curls. Note to self: stretching prior training and after sessions makes a difference as far as decreased soreness or cramps the following days. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

12-25-2007, 12:25 AM	#16
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 104 Recipes: 0 Rep Power: 8	Re: Re-Peaking cylce Thanks DJSTARER! if you dont mind my asking, what was your source of information? __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

12-25-2007, 02:39 AM	#18
romanaz FDU Devils Weightlifter