Walter's Competition Training Log

[Oldman]

Thursday, 6 February 2014

SQ - 45x5, 135x5, 225x2
DL Sumo - 135x3, 225x2, 275x1, 285x6, 270x6
BP - 45x5, 135x5, 185x2, 225x1, 235x6, 225x6, 225x6
Standing TE - 45x10, 55x3x10
Chins - BWx3x5
HLR - 3x10

Sumo DL's still felt weird but have to admit they got better about half way through the fatigue stop set. Maybe I will warm to them eventually and be able to actually pull a little more weight than what I'm doing now. Will do some conditioning tomorrow and that will bring me to the end of a short 3 week GPP cycle in pretty good shape. Taking next week off, for the most part, as the island we will be on literally has no gym.

Excited to get back to accumulation cycle that will be heavier on both the singles and worksets than the last accumulation block I did back in October which, of course, is the whole idea of block periodization - long term gains. Looking at the numbers and where I'm at right now, I don't think it will be any problem barring anything unforseen.

You may end up liking the sumo, Walter. Squat Queen started doing it because of sciatica and just hit a PR. I think she'll end up with at least 300 lbs. I do them to help train my hips and quads, after doing my conventional sets. They're sort of assistance for both my squats and DLs.

[Michael Wolf]

Having a great week. 80 degrees, deserted beaches, lots of beer drinking, and friendly locals. Did a couple of workouts over past few days - shoulder rehab w/bands, pullups, pushups. Some ocean fishing. Puncture wounds in left hand (coral reef) and left foot (sandstone collapsed on it), possbile broken right toe, and right ear infection. Oh yeah, some bug bites and other abrasions. Basically, good times.

Living the life!

[Walter Palmer]

Sunday, 16 Feb 2014

Tempo SQ's - 45x5, 135x5, 225x2, 275x3x5
BP - 45x5, 135x5, 185x2, 225x1, 260x1, 230x3x4
BP w/2ct pause - 195x3x5

First week of three week of accumulation block and shooting for RPE's of 8 on supplemental lifts. Tempo SQ's could have gone a little heavier but reminding myself this is supplemental and will SQ heavier tomorrow. BP was easy and all reps paused. Really building a lot more volume on competition lifts through use of variants at lower intensity levels but many more total reps per week than last cycle. Feel good and hand wound gave me no trouble on BP.

[Bryan Dobson]

Great work. I like the frequency approach to accumulating volume, it is Quite efficient.

[Walter Palmer]

Monday, 17 February 2014

SQ - 45x5, 135x5, 225x3, 275x2, 315x1, 355x1,385x1, 340x3x4
BP - 45x5, 135x5, 185x3, 225x3x5
Sumo DL - 135x3, 225x2, 275x3x5
TRX Rows / Pushups / HLR - 3x10
TKE's - 3x15

SQ's felt strong today - easy. BP was good weight choice for RPE 8. I may be warming slightly to the Sumo DL. Of course, I'm handling no weight to speak of right now but at least they didn't feel completely funky. Good day in gym for accumulation and got a chance to work with my Dad on his DL day where we are building some capacity.

[Oldman]

Nice workout, Walter! Impressive squats, especially, with lots of volume too.

[Walter Palmer]

Thanks, guys. It feels kind of good to be getting this much volume in and not feeling like it's terribly hard. Workouts are running about 90 minutes but that is okay by me and just baked into my planning.

[Walter Palmer]

Tuesday, 18 February 2014

Ruck sack walks - 80 lbs., 105 lbs.
Farmer walks - 105 lb DB x 2
Prowler - 250 lbs. x 4 x 100'

Conditioning day. Legs a little heavy from SQ's yesterday.

[Walter Palmer]

Weds., 19 February 2014

SQ w/2ct. pause - 45x5, 135x5, 225x1, 245x3x5@RPE8
PR - 45x5, 65x5, 85x3, 105x2, 140x1, 125x3x4
BP w/2 boards - 45x5, 135x5, 195x3x5@RPE8
LTE - 75x3x12 / BB Curl - 60x3x12 (supersets)
Planks - 3x45 secs.

Presses were a little too easy but increasing percentages in upcoming two weeks should help address. Everything was easy. Getting lots of volume in without any apparent harm.

[Bryan Dobson]

I always like to see your sessions Walter. Your conformance is highly consistent.