Starting Strength Coach
455x5 "Very easy"
Nice! What a great place to start your training block. Have a great Christmas and looking forward to your climb back up to more PR's in the coming year.
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Thanks, I have a March 18 meet planned and am contemplating a bigger meet this year or the next.Originally Posted by Walter Palmer
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Nice pulls!
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Fred Hatfield 80 day 2nd time.
Day 1
Sunday December 25,2016
Bwt 229
Not exciting but it's a system.
Warmup..shoveled driveway.
Squat CAT 45x10,135x5,225x3, 315x1
372.6x2x7sets 2 minute rests.
Bench press comp pause
45x10,95x5,135x3,185x1,205x1
222x3x5 3 minute rests
Bench overload static holds 335x10 seconds x3
Chinsx8, pullupsx5,chinsx8,pullupsx5
Basing my training on the following
Squat -478.5 last meet
Bench-278 recent training test.
Deadlift -533.5 last meet. Probably low on this from the performance during the latest developmental block but better too low than too high.
Targets for the meet. I will get more dialed in as March 18 gets closer. Small bites repeatedly will add up.
Squat-500-525
Bench 290-295
Deadlift -560+
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I'm thinking of doing the Dr. Squat 80 day program as well. Any further thoughts on it? Does it work well for the master's aged trainee? I just did the Candito 6 week twice and found it to be a little too much volume for me in the first couple of weeks.
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It worked well for me @45
. I am adding a little volume and frequency this time around during the loading phase.
The program follows a basic heavy light split with 5 days between bench and squat sessions alternating heavy and light. , 6 days rest after heavy deadlifts and 4 days after light deadlifts. The volume on deadlifts is higher than most people are accustomed to but it is achievable if you are realistic about your max.
You have to manage your recovery well and add assistance work wisely. The first 4 weeks you can do hypertrophy work and or focus on weak areas, the second 4 weeks you are going to only do concetricmwork for assistance. As you finish the training plan and peak assistance is dropped.
Some of the squat volume and weight may seem low, but it is intended to be used with CAT, it is about technique and intent.
I would first attempt the program as written and see how you handle it. Make adjustments from there based on what responded well, and what lagged.
Personally I like the set up, the heavy/ light waves on the bench and squat make my knees hips and shoulders happy ( only bench or squat heavy every ten days..doesn't sound hard does it?)and the deadlift progression is Simple as hell, but it works. You should be readyfor a lot of 5x5's on deadlift to be an appropriate training stimulus. Try to do most work in competition grip but have straps to save your hands, especially if you hook.
do not take the recomended meet attempts on the web seriously. As a raw lifter the first attempts listed are your potential new max or "final attempt" , use your training experience and how things are going on meet day of course..
My deadlift thrives on it. I made meet records on all my lifts after a surgery and recovery.
Last edited by Bryan Dobson; 12-25-2016 at 07:00 PM.
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Thanks for the detailed explanation Bryan! What is CAT?
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Compensatory acceleration training. This is a pretty good description. How I Built My Best Deadlift Ever: CAT Deads - Juggernaut
The link is not an endorsement just an example.
Basicly you continue to attempt to accelerate the bar even as you are past the hard part of the lift.
Last edited by Bryan Dobson; 12-26-2016 at 09:47 PM.
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Day 3
Tuesday December 27,2016
Bwt 232
HRV go for it
Deadlift
135x5,225x3,315x1,405x1
Belt and heels
435x3x5 sets the belt will take some sessions to get used to again.
Weaklift assist.
Press 5 minute density
165x3,3,3,3,3,1
Weight vest explosive push-ups (driving off the ground every rep)
+30
5 minute density, 8,8,8,4,4,4
Rolling tricep using myo reps 3 breath rest
21,3,3,2
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