Meet Prep With Basic Barbell Training

[ReconquistaBarbell]

12-12
Squat
350x5x3

Press
187x5
183x5x2

Rack Pull
496x3
440x3

Barbell Curl
66x10x3

Bodyweight: 200.6
----------

12-14
Overhead Squat
167x3x5

Close-Grip Bench Press
175x10, 8, 7

Chin-up
62x5x3

Read delt. raise + calf raise + back extension
3x10-15

Bodyweight: 200.8
----------

12-16
Squat
420x1
395x5

Pin Press
190x5x2

Power Clean
202x3x3

LTE
123x6
110x10, 6

Bodyweight: 200.4
----------

[ReconquistaBarbell]

12-18
Squat
350x3

Press
155x3

Deadlift
395x3

Close-Grip Bench Press
220x3x2

Bodyweight: 200.2
----------

12-21
Squat
350x5

Press
155x5x3

Deadlift
395x5

Chin-up
3x10

Bodyweight: 200.6
----------

12-23
No training

Bodyweight: 201.3
----------

12-26
Bench Press
220x5x3

Squat
310x5x3

Bodyweight: 202.2
----------

12-28
Press
155x5x3

Deadlift
310x5x2

Chin-up
1x10

Back Extension + Calf Raise
1x10

Bodyweight: 202.4
----------

12-30
Bench Press
220x5x4

Squat
330x5

Barbell Curl + LTE + 90º Bench Sit-up
1x10

Bodyweight: 201.9
----------

After what seemed like a brush with overtraining, I'm getting back on track. In this last few weeks I tweaked my right pec again, my left deltoid started cramping, and something happened in my right hip area that caused sciatica-like pain/discomfort. I'm feeling better overall, but will take things slowly.

My plan is to fit my current training program in a pyramid-like planning, something like the program known out on the interwebs as "madcow advanced", or the first program on the advanced chapter of PPST. It'll actually be just a better organized version of what I'm already doing, or at least that's what I'm hoping for.

I'm doing a "mini-run" of the program just to get some conditioning back without any substantial fatigue.

Happy new year to everyone, best wishes!

[ReconquistaBarbell]

01-02
Squat
310x5x5

Bench Press
242x5

Close-Grip Bench Press
135x10

Power Clean
175x3

90º Bench Sit-up
2x10

Bodyweight: 202.8
----------

01-04
Squat
265x5x2

Press
155x5x5

Deadlift
350x5x2

Chin-up
3x10

Back Extension + Calf Raise
3x10

Bodyweight: 202.6
----------

01-06
Squat
330x5

Bench Press
220x5x5

Power Clean
175x3x3

Barbell Curl + LTE + 90º Bench Sit-up
3x10

Bodyweight: 201.3
----------

[ReconquistaBarbell]

01-09
Squat
330x3x3

Bench Press
250x5

Close-Grip Bench Press
155x10

Power Clean
198x3

Chin-up
3x12, 10, 10

90º Bench Sit-up
3x10

Bodyweight: 202.6
----------

01-11
Squat
287x3x2

Press
167x3x3

Deadlift
395x3x2

Back Extension + Calf Raise + Rear Delt. Raise
3x10

Bodyweight: 201.5
----------

01-13
Squat
350x3

Bench Press
242x3x3

Power Clean
190x3x3

Dips
1x10

Barbell Curl + LTE + 90º Bench Sit-up
3x10

Bodyweight: 200.4
----------

[ReconquistaBarbell]

01-16
Squat
330x5x5

Bench Press
242x5
255x1

Close-Grip Bench Press
167x10

Power Clean
202x3

Chin-up
3x13, 11, 10

90º Bench Sit-up
3x10-12

Bodyweight: 201.1
----------

01-18
Squat
287x5x2

Press
158x5x5

Deadlift
395x5x2
418x1

Back Extension + Calf Raise + Rear Delt. Raise
3x10-12

Bodyweight: 200.4
----------

01-20
Squat
350x5
375x1

Bench Press
230x5x5

Power Clean
190x3x3

Dips
2x10

Barbell Curl + LTE + 90º Bench Sit-up
3x8-12

Bodyweight: 200.0
----------

[ReconquistaBarbell]

01-23
Squat
350x5x5

Bench Press
247x5
260x1

Close-Grip Bench Press
175x10

Power Clean
207x3

Chin-up
3x14, 11, 10

90º Bench Sit-up
3x10-12

Bodyweight: 200.6
----------

01-25
Squat
295x5x2

Press
163x5x5

Deadlift
418x5x2
440x1

Back Extension + Calf Raise + Rear Delt. Raise
3x10-15

Bodyweight: 201.1
----------

01-27
Squat
375x5
395x1

Bench Press
233x5x5

Power Clean
195x3x3

Dips
3x10

Barbell Curl + LTE + 90º Bench Sit-up
3x6-15

Bodyweight: 200.0
----------

[ReconquistaBarbell]

01-30
Squat
370x5x5

Bench Press
250x3 + 1 + 1
265x1

Close-Grip Bench Press
185x10

Power Clean
210x2

Chin-up
3x14, 12, 10

90º Bench Sit-up
3x10-12

Bodyweight: 201.5
----------

02-01
Squat
300x5x2

Press
167x5
155x5x4

Deadlift
427x5
385x5
450x1

Back Extension + Calf Raise + Rear Delt. Raise
3x10-15

Bodyweight: 201.3
----------

02-03
Squat
388x5
418x1

Bench Press
238x5x5

Power Clean
198x3x3

Dips
1x10
22x10
44x6

Barbell Curl + LTE + 90º Bench Sit-up
3x6-15

Bodyweight: 200.6
----------

[ReconquistaBarbell]

02-06
Squat
330x3x3

Bench Press
253x3x2
265x1

Close-Grip Bench Press
190x9

Power Clean
210x2

Chin-up
3x10

Bodyweight: 201.7
----------

02-08
Press
167x3x3

Deadlift
440x3x2
460x1

Bodyweight: 201.1
----------

02-10
Squat
395x3
418x1

Bench Press
242x3x3

Power Clean
202x2x4

Dips
44x10,8,6

Bodyweight: 201.1
----------

[ReconquistaBarbell]

02-13
Squat
375x3x3

Bench Press
255x3
265x1

Power Clean
212x2

Chin-up
3x10

Bodyweight: 202.4
----------

02-15
Press
172x3x3
180x1

Deadlift
450x3
430x3
475x1

Back Extension
3x10

Bodyweight: 200.6
----------

02-17
Squat
407x3
430x1

Bench Press
247x3x3

Power Clean
185x2x3

Dips
3x10

Bodyweight: 199.3
----------

[ReconquistaBarbell]

02-20
Squat
395x3x3

Bench Press
260x3
273x1

Power Clean
216x2

Chin-up
3x10

Bodyweight: 200.2
----------

02-22
Press
175x3x3
185x1

Deadlift
463x3
485x1
440x3

Back Extension
3x10

Bodyweight: 199.7
----------

02-24
Squat
350x3
375x1

Bench Press
250x3x3

Power Clean
190x2x4

Dips + Barbell Curl
3x10

Bodyweight: 200.0
----------