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12 week Peaking Program USPF National Championships July 6-8 2012 Cycle restarted on April 11...Hamstrings are recovering | |||
Stats : Age 66 Weight 243
12 Week Squat Cycle
Main Exercise All weights are target numbers for that day. Reps and final weight to be determined by Coach Dave Jeffrey. Weights have been significantly reduced to compensate for Injury Rehab.
Start : April 15, 2012
Accessory on this Day : Leg Extensions- Leg Curls- Ez Bar Curls-DB Preacher Curls- Hammer Curls
Ab Crunches Standing Calves
12 Week Bench Cycle
Main Exercise
Apr 14 2012
Week 12 : April 14 253 x 5 Raw Good !
Week 11 : April 21 Ram 308 x 3 (rt. shoulder tore up, getting A-Stym. Last raw set 231 x 5)
Week 10 : April 28 Ram 313 x 3 Good
Week 9 : May 5 Ram 330 x 3 Good !
Week 8 : May 12. Ram 341 x 3 Good ! (pretty easy ..shoulder improving)
Week 7 : May 19 Ram 352 x 3 Hard 3rd Rep
Week 6: May 26 Ram 358
Week 5: Ram 363
Week 4: Shirt 369
Week 3: Shirt 374
Week 2: Shirt 380
Week 1: Openers:
Meet Opener :
Accessory this Day: DB Inclines - Front Raises - Side Raises - Pushdowns - Reverse grip Fat Bar Extensions Shoulder Horn Rotator work- Standing Calves
12 Week Deadlift Cycle
Main Exercise
Apr 11 2012
Week 12 : April 11 413 x 3 Good ! (using suit bottom to take it easy on my hamstrings at the bottom)
Week 11: April 18 435 x 3 Good ! ( Dead stop and reset )
Week 10 : April 25 457 x 2 Good! ( felt left ham twinge on 2nd rep...stopped here)
Week 9: 479 ( Having 2 Facet Bocks and Synovial Cyst Puncture on spine this day)
Week 8: May 9 440 x 3 Good (Dave had me back-off here.) I was wobbly on my feet.
Week 7: May 16 485 x 3 Good !
Week 6: 551
Week 5: 573
Week 4: 556
Week: 3: 584
Week 2: 606
Week 1: 551
Meet : Opener
Accessory this Day : Shrugs- T-Bar Rows-Glute Ham- Ed Coan Grill Pushdown- Standing Calves- EZ Bar Curl repeats- Close Grip Pulldowns
Missed ALL of 2011 and 1st half of 2012....Serious injury to Both Legs....Blood clots....Torn Hamstrings....Sciatic Nerve impingement and pathology from Bone spur and Spinal Stenosis...also just for Fun...tore Rt Rotator...(Bicep tendon)
** This year (2012, I will not do ANY Rack Pulls and no Reverse band work for D/L. All D/L's from floor .... straight weight. Also no overload work for squat....Bench will be played by ear...basically everything is tore up and I need more rehab....so we will see how this training cycle works ... I just want to get through w/o injury and be able to put some numbers on the board at our National Event.
12 week Peaking Program USPF National Championships
Providence,Rhode Island, USA
June 19, 2010
12 Week Squat Cycle
Main Exercise
Week 12 March 28 451 X 3 Easy!! Back still screwed up..but is recovering.
Week 11 April 4 473 X 3 Very Easy...good Form!
Week 10 April 11 496 x 2 Easy...set up had Right foot behind Left. Too many Steps!
Week 9 April 18 518 X 2 Easy..good depth-good setup..next wk bring fingers closer
Week 8 April 25 534 x 1 Weight OK...Left hand placement wrong - Good depth. Bar is low enough but Bar placement off center...rushed setup....SLOW DOWN...feet good!
Week 7 May 2 545 X 1........ Parallel
Week 6 May 9 562 X 1...Good...moved rack height up 1 to 21...set up even closer.
Week 5 May 16 578 x 1 x 2 1" High ....."need to dip it". Weight still moving well.
Week 4 May 23 600.1 x 1 Weight was easy...still need to dip...(1" high)
Week 3 May 30 617 x 1 Miss ! Cut it high. Repeat same weight next week
Week 2 June 6 551 X 1 617 X 1
Week 1 June 13 Openers (3) 551 x1 x 2 540X 1
Meet : June 19 Opener: 540...Good
2nd : 584...Good
3rd: 606 Miss...took a step ..weight easy
12 Week Bench Cycle
Main Exercise
Week 12 March 26 Raw : 275 x 1 - Heavy Shirt 418 x 2 3 Boards : Shoulders really sore and unstable.
Raw 3 Boards X275 x 3 Very Easy!
Week 11 April
2 Raw: 281 x 2 - Heavy Shirt 407 x 2 2 Boards
Raw 3 Boards x 286 x 3 Still Easy!
Week 10 April
9 Raw: 286 x 1 - Heavy Shirt 385 x 2 2 Boards
Raw 3 Boards x 286 x 3
Week 9 April 16 Raw: 297 x 1 - Heavy Shirt 336 x 3 Nowhere close to touching
Pin Presses 275 X 3 - 308 x 3 Lite weight to accommodate shoulder recovery
Week 8 April 23 Raw: 308 X2 x 1 - Heavy Shirt 352 x 3 Almost touch Shirt driving me at bottom Shirted Boards 374 x 3
Week 7 April 30 Raw: 308 x 1 - Heavy Shirt 363 X 3 Still 1" from touching
Pin Presses 308 - 319 - 330 X 3
Week 6 May
7 Raw: 314 x 1 - Heavy Shirt 374 X 3 , 374 X 2 Still 1" from Touching
Week 5 May 14 Raw: 319 x 1 - Heavy Shirt 352 X 1 385 X 1 Just touched.
Pin Presses 308 X 3 330 X 3 352 X 3
Week 4 May 21 Raw: 319 x 1 - Heavy Shirt can't touch 402...I give up
...going back to old loose shirt !!1
Week 3 May
28 Raw: 275 x1 - Old Fury 352 - 374 - 385
Week 2 June
4 Raw: 286 x 1 - Old Fury 363 - 385 - 385
Week 1 June 11
Openers (2) 352 x1 x2
Meet June 19 : Opener: 352...Good
2nd: 374....Good
3rd: 385....Good New WV SR
12 Week Deadlift Cycle
Main Exercise
Week 12 March 23 Floor 507 x 3 Very Easy...Body is very happy deadlifting!
Week 11 March 30 Floor 529 x 3 Easy...no problems
Week 10 April 6 Floor 540 x 2 Easy...Have Ab injury ..being careful.
Week 9 April 13 Missed Workout...in Florida USPF Business.
Week 8 April 20 Floor 562 x1 x 2 Easy!!
Week 7 April 27 Floor 584 x 1 x 2 Good lift's...Bar in close ...form good.
Week 6 May 4 Floor 606 x 1 Very Easy!!
Week 5 May 11 "Reverse Bands" 650x 1 716 x1 ... No Help...straps down.
Week 4 May 18 Floor 633 x 1 a little slow...funny bar whip about 5" up..??
Week 3 May 25 Floor 650 x 1 Thighs sticky.... no powder..slight hitch
Week 2 June 1 Floor 672 x 1 missed this weight ..shoulders got behind bar
Week 1 June 8 Openers (2) 584 x1 x2 Good...Easy!!
Meet June 18 : Opener : 584 ... miss!
2nd : 584 ... Good
3rd : 633.7 ..Good
4th : 650 .....Good !! New WR
Total : 1602.7 / 727.5kg New WR and WV SR
Single -Lift Championships June 19
Deadlift : Opener : 573 ...Good
2nd : 639...Good New WR and AR and WV SR
3rd : 661 ...Miss.. didn't get my left hand set.
Peaking Program 2009 WPF Worlds Las Vegas Nov 12th
12 WEEK SQUAT CYCLE
Main Exercise
Week 12 August 23 518 X 3 "straps Down"
Week 11 August 30 529 X 3 "easy" (good workout form and depth)
Week 10 Sept. 6 540 X 2 540 X 1 ...all about an inch high!...Bar too high on Back !!
Week 9 Sept. 13 518 X 1 De Load...Back destroyed from DL !!
Week 8 Sept. 17 396X3 De-Load...Back still wrecked
Week 7 Sept. 24 Las Vegas Mr. Olympia
Week 6 Oct. 1 551 X 1...562X 1....very easy!
Week 5 Oct.8 589 x1 * Existing WPF WR ...easy !! and deep!
Week 4 Oct. 15 606 X 1 Got the weight OK but was a little high.
Week 3 Oct. 22 617 X 1 Left Shoulder was so bad I couldn't feel it. Set up was off and poor rt leg wrap but still got the weight...confidence a little shaky due to no feeling in my shoulder. Had trouble wrapping because of shoulder.
Week 2 Oct 28 628 X 1 No spotters...weight easy.
Week 1 Nov. 3 495 x 1 "Safety Bar" Left Shoulder damaged!
Meet : Nov 12 Openers : 562
2nd : 600.1...Miss
3rd : 600.1...New WR *
12 WEEK BENCH CYCLE
Main Exercise
Week 12 Aug. 20 Heavy Shirt : 407-3 Board - 429 - 2Board - 462 No Board...Missed..(This was a misload was supposed to be 451)...But I went low.
Week 11 Aug. 28 Raw Work to 352 .. Reverse Bands to 385
Week 10 Sept. 4 Heavy Shirt 429 3 Board X 2 singles - 429-2 Board - 429 - 1 Board X 3 singles
Week 9 Sept.11 Raw Work to 363...Got crushed!!...319 was easy then 363....and SMASH!!...I'm gonna end my Raw work here before I get hurt!
Week 8 Sept. 19 Heavy Shirt : 385 - Lite Shirt 363 X 1 385 X 1
Week 7 Sept. 27 Olympia Las Vegas
Week 6 Oct. 3 Shirt Regular chest Katana 374 - 385 - 396
Week 5 Oct. 10 Raw work to 308 "Nobody to help w/shirt"
Week 4 Oct. 17 Shirt 363 - 385-407 Used old Custom Fury made out of Katana Material...decided against this shirt....now narrowed down to 2 shirts.
Week 3 Oct. 24 Lite Raw to 231.....left shoulder rotator tear. Need to recover.
Week 2 Oct 31 Raw to 154...Left Shoulder still badly damaged
Week 1 Nov. 7 No Bench !! Recovering for meet.
Meet: Nov 12 Openers: 352
2nd: 374
3rd: 407 Miss
12 WEEK DEADLIFT CYCLE
Main Exercise
Week 12 Aug 18 Floor 507 X 3 Shrugs to 451
Week 11 Aug 26 Reverse Bands 617 "Rack Pulls" 606 - 639 -672
Week 10 Sept. 2 Floor 540 X 2 Shrugs to 474
Week 9 Sept. 9 Reverse Bands to 705 X 2 singles off 2" Blocks.. Lost both reps at knees (left Hand coming undone..) .........650 was a breeze...very easy!
"Rack Pulls" 606 X 3 - 650 X 3
Week 8 Sept. 15 Floor 529 Shrugs to 451
Week 7 Sept. 22 Floor 551 Back Ruined No Rack Pulls
Week 6 Sept. 29 Floor 567 Shrugs to 473
Week 5 Oct. 4 Floor 584 Hard.....very tired from 4 heavy W/O in one week
Week 4 Oct. 11 Floor 600 Pretty Easy...Nice Workout!
Week 3 Oct. 18 Floor 617 Still easy...
Week 2 Oct 25 Floor 633 Clean lift....pretty hard due to Bar being out front.
Week 1 Nov. 1 573 x 2 Openers...easy!
Meet: Nov 12 Opener: 573 Miss !! "Came up too fast !!...unlocked knees!
2nd: 573 New Total WR *
3rd: 611 New WR * D/L and Total **
4th: 633 New WR D/L*
Total : 1587 (does not include 4th Attempt) New WR *
12 week Peaking Program USPF Nationals July 4th
La Mirada, California
12 WEEK SQUAT CYCLE
MAIN EXERCISE ASSISTANCE :
WEEK 12(April 12) 518 x 3
WEEK 11 (April 19) 529 X 1 : Back Injury acting up!
WEEK 10 (April 26) 540 X 1 : still hurt! Leg Ext.: Hold at Top
WEEK 9 (May 3) 551 X 2 Singles LegCurls:also do W/ bands
WEEK 8 (May 10) 562 X 1
WEEK 7 (May 17) 578 X 1 BICEPS : E-Z Bar Curls
WEEK 6 (May 23) 589 X 1 Preacher Curls
WEEK 5 (May 30) 600 X 1 Hammer Curls
WEEK 4 (June 7) 617 X 1