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Hey all. My last Competition went very well. Bombed on the bench (didnt have my own bench shirt)
Next competition i am still going to go for 605 on the squat. But i need to work on several things....
Heres my situation:
I am 20yrs old. Natural (for now buahhahah)
My Squat: 560
Bench: Bombed
Deadlift: 505
I work full time and then go to school full time afterwards, so basically my training is usually at night. SATURDAY is heavy training day for me...Its when we all go in and suit up so we can have spotters....
I want to improve my Squat Technique, not my numbers, my numbers will go up with better form in time....
Im looking for a training schedule, that i can work legs 2x week. 1 time i want to be working, speed & FORM. 2nd day would be on Saturday and this would be heavy lifting.
Same with Bench, i need 1 speed day and 1 heavy day ( Sat as well )
Deadlifts on Friday (semi heavy, want to work on FORM)
I realized a competition and a gym day are TOTALLY different! I did 605 in the gym, but in the contest 605 prooved to be a bit too much.
The next Competition is in Riverhead, NY. Its run by a a very good Powerliter Lenny Spero. Alot of PL probably have heard of him. I had the pleasure of meeting him and he invited me to come to his meet in December. And since i bombed and need to get my overall #'s better i need to train what i lack.
During the competition, I realized my weakpoints, So ill try to work on them as much as possible.
Fuck Ups
Workout Plan:
Monday - Bench (Speedwork/Form)
Tuesday - Squat (Speedwork/Form)
Wed - Off
Thursday - Off
Friday - Deadlift (Speedwork/Form)
Saturday - Bench & Squat ( Max Days)
Im looking for some Speedwork Lifts i would be able to do on Bench/Squat Speed Days? Any suggestions?
Next competition i am still going to go for 605 on the squat. But i need to work on several things....
Heres my situation:
I am 20yrs old. Natural (for now buahhahah)
My Squat: 560
Bench: Bombed
Deadlift: 505
I work full time and then go to school full time afterwards, so basically my training is usually at night. SATURDAY is heavy training day for me...Its when we all go in and suit up so we can have spotters....
I want to improve my Squat Technique, not my numbers, my numbers will go up with better form in time....
Im looking for a training schedule, that i can work legs 2x week. 1 time i want to be working, speed & FORM. 2nd day would be on Saturday and this would be heavy lifting.
Same with Bench, i need 1 speed day and 1 heavy day ( Sat as well )
Deadlifts on Friday (semi heavy, want to work on FORM)
I realized a competition and a gym day are TOTALLY different! I did 605 in the gym, but in the contest 605 prooved to be a bit too much.
The next Competition is in Riverhead, NY. Its run by a a very good Powerliter Lenny Spero. Alot of PL probably have heard of him. I had the pleasure of meeting him and he invited me to come to his meet in December. And since i bombed and need to get my overall #'s better i need to train what i lack.
During the competition, I realized my weakpoints, So ill try to work on them as much as possible.
Fuck Ups
- With 605, my back seemed to crumble on tape. I have had this annoying pain in my left side, but the video actually looks like my back went foward a little, putting the bar in the wrong spot.
- Mental Focus, I was very nervous and didnt get TIGHT TIGHT
- Will be buying my own bench shirt
- My Squat Form, I need to stay back and sit on my heels, and got to remember to push knees out.
Workout Plan:
Monday - Bench (Speedwork/Form)
Tuesday - Squat (Speedwork/Form)
Wed - Off
Thursday - Off
Friday - Deadlift (Speedwork/Form)
Saturday - Bench & Squat ( Max Days)
Im looking for some Speedwork Lifts i would be able to do on Bench/Squat Speed Days? Any suggestions?
