Thursday, February 13, 2014

New cycle: single deadlift routine and another attempt to improve my bench press



Here's my plan for the next 8 weeks (original plan here). I start with some saddle deadlift follwing a single routine and I focus on the bench press with many (too many for my taste) assistance exercises. 

Week 1

Day 1 265 lbs 15 Singles / Bench press 3x3 / Wide grip BP 3-5 sets, 3-5 reps / Narrow grip BP 3-5 sets, 3-5 reps

Day 2 285 lbs 12 Singles / Combat twist 3-5 sets, 3-5 reps
Day 3 305 lbs 10 Singles / Bent over rows 3-5 sets, 3-5 reps / DB rows 3-5 sets, 3-5 reps / Kelso's shrugs 3-5 sets, 10-15 reps
Day 4 325 lbs 8 Singles / Combat twist 3-5 sets, 3-5 reps
Day 5 345lbs  6 Singles / Good morning 5-6 sets, 2-4 reps, Bent over rows 5-6 sets, 2-4 reps / barbell curls with Fatzgrips 5-6 sets, 2-4 reps / Inclined BP 5-6 sets, 2-4 reps / Standing DB press 5-6 sets, 2-4 reps
Day 6 Off
Day 7 Off

Week 2


Add 10 lbs to each day's lift from Week 1 / BP 5x2


Week 3


Add 10lbs to each day's lift from Week 2 BP 6x1


Week 4


2-3 sets 24 kg snatches/swings 2-3 times per week with some push ups/pull ups. 


Week 5


Add 5lbs to each day's lift from Week 3 / BP 3x3


Week 6


Add 5lbs to each day's lift from week 5 BP 5x2


Week 7


Day 1 Off

Day 2 Off
Day 3 Off
Day 4 Off
Day 5 Off
Day 6 ''Sort of max''
Day 7 Off

Week 8


Unload as Week 4

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So far so good! The saddle deadlifts scared me when I started and i could imagine finishing the cycle with those numbers. A week later, it's way easier than last week with more weight! I expected being really sore with the upper body work and it was not remotely as painful as my last ladder protocol. I regressed in my bench press lifting barely 175lbs even I my bodyweight increased which makes me relatively weaker (Note to self: do not panic). 8 weeks to know if I can do better I guess. Here some videos from my first week:


Saddle deadlift


Combat twist


Dumbell rows


Kelso's shrugs