Meet Prep With Basic Barbell Training

[ReconquistaBarbell]

Week 4/10 - 01/16 - Volume day

Bodyweight fasted:198.6

Squat
325x5x5

Bench press
245x5x5

Deadlift
423x5

Barbell curll
57x10x3

Hit a new deadlift PR today (192 kg). Previous PR was 190 kg (418 lbs), done in a four-day split as the first lift of the day, around the same bodyweight.

[ReconquistaBarbell]

01/18 - Light day

Bodyweight fasted: 198.8

Front squat
250x3x3

Press
163x5x4

Chin-up
3x14, 11, 10

Back ext.
30x10x3

Sit-up, hips 90°
30x10x3

My best 5x5 press is 161, a couple of weeks back I did 163x5x3. Since I was short in time today I settled for one more set than last time. Sort of a volume PR.

[ReconquistaBarbell]

01/20 - Intensity day, part 1

Bodyweight fasted: 197.5

Squat
380x1x2
360x5

Bench press
280x1x2
262x5

Power clean
185x3x5

Got a new SS style-bench press 5RM today. I'm starting to feel the effects of the cut and I'm a little under the goal weight. I'll up my calories a little bit and try to stabilize around 198 (technically the weight class is 198.4, since I can weight up to 90 kg).

[ReconquistaBarbell]

01/21 - Intensity day, part 2

Bodyweight fasted: 198

Press
180x1x7

Close grip bench press
215x5x3

Weighted chin-up
25x5x3

Splitting intensity day has been very productive. I don't have to train for 2h+ and there's enough gas for a productive second chin-up workout.

[ReconquistaBarbell]

Week 5/10 - 01/24 - Volume day

Bodyweight fasted: 197.5

Squat
335x5x5

Bench press
250x5x3

Wide grip bench press
250x5x2

Block pull
430x5

Barbell curll
60x10x3

Had to take an extra rest day, mostly due to work and poor sleep. Squats felt surprisingly light, bench was very heavy, had to widen my grip to complete the assigned sets and reps. Since I got my deadlift PR, I switched to block pulls in order to keep increasing the load while allowing for recovery. The blocks in my gym put the bar about one inch bellow my tibial tuberosity, but it's enough to take almost all the initial knee extension drive out of the movement, just where I tend to fail my deadlifts, which in my experience makes for a very efficient indicator of deadlift strength.

[ReconquistaBarbell]

01/28 - Light day

Bodyweight fasted: 197.3

Front squat
260x3x3

Press
163x4x3

Chin-up
3x10, 10, 8

I'm having some work and sleep (work related) issues this week, had to postpone my workout and was felling like shit when I got to do it. I'll have a couple of double shits next week as well, lets see what happens... I'll try to stick to the plan as well as I can.

[ReconquistaBarbell]

01/30 - Intensity (?) day

Bodyweight fasted: 198

Bench press
280x1
265x2x3

Close Grip bench press
220x5x3

Squat
375x1
310x5

Power clean
200x1x2
175x3

My energy levels are still low, everything feels heavy and after the first lift I have no energy left...

[ReconquistaBarbell]

Squat
345x5x3

Block pull
440x5

Bodyweight fasted: 198.4

Starting to feel good again. Decided to split volume day in two since I'm still sore from saturday's bench press, this gave me some ideas that might come in handy in the future. I'll have three double shifts this week, lets see if I can keep up...

[ReconquistaBarbell]

02/02 - Volume day, part 2

Bench press
252x5x3

Wide grip bench press
252x5x2

Barbell curl
62x10x3

Bodyweight fasted: 197.5

[ReconquistaBarbell]

02/05 - Light + Intensity day, part 1

Squat
400x1x2
365x5

Pin squat
265x5x2

Bodyweight fasted: 196.6

One more workout before I get back to my regular routine.