Week 5 Linear Progression Program

Week 5
Squats
Warm up 5,3,2,2
75kg 5, 5, 5

Wide Stance Box Squats
55kg 5,5,5
Feeling like I'm fighting off a cold, wasn't there tonight. Didn't use wraps, going to hold off as long as I can. Traditionally 80%?


Bench Night
Jumped back under the bar today and hit the bench. Didn't stick to my Linear plan but decided in getting mobile after a fortnights break due to a niggling injury.

Felt no pain prior to benching, DB flyes I could feel muscle tightness across the chest into the arm so took it easy. Did some myofascial release with a tennis ball and felt grinding underneath as I moved my arm, the right side had no grinding. Also felt a bit of pain under the tennis ball while against my left scapula. I'm thinking my "injury" mindset is what is prevailing this injury. I'm thinking "injured" in my head and tensing up the whole left side. I did the same thing to glute and trap injuries years back.

Anyhows...
Worked up to some heavyish triples and completed some flat bench flyes afterwards. Left it there.
Gotta keep stretching!

Deadlifts
Missed.....due to ribs being sore....

Week 4 Linear Progression Program

Week 4 Linear Progression 
Squats
Dynamic Warm Up
Bar x heaps
40kg x 5
50kg x 3
60kg x 2

65% 70kg x 8 Lever Belt on
70kg x 8 Lever Belt on
Ripped the belt iff, felt it grinding against my hip bones the whole way through the lifts (fixed it but might need to wear it in again?)
70kg x 5 Belt issues
70kg x 5 Back to lever belt over the jumper and threw on knee sleeves. Best set of the day!

Paused squats
55kg x 6, 6, 6

***Missed bench as my rib is in need of healing.***

Week 4 Linear Progression Deadlifts
(Bench is out for a while unfortunately)

Warm up
Bar x 10
60kg x 6
75kg x 5
80kg x 3

90kg x 8,8,8

Good mornings
30kg x 6
35kg x 6, 6, 6

Mobility work

90kg x 8 Second Set
Still working on that back, tried resetting properly after each rep during the third set, felt good.
https://www.youtube.com/watch?v=y0g6...e_gdata_player

Why noone ahould purse the "Thigh Gap"

http://strongfigure.com/2013/04/why-no-one-shoud-pursue-the-thigh-gap/

A Lion in Iron

http://articles.elitefts.com/training-articles/a-lion-in-iron-ladies-measurements-dont-matter/

Week 3 Linear Progression Program

Squats Tuesday
Warm up
Bar x 10
40kg x 6
50kg x 3

65kg x 3, 5
65kg x 8
65kg x 8

Paused Squats
Wider stance
50kg x 6, 6, 6

Bench Thursday
Powerband Mobility work
Warm up
Bar x 10
30kg x 6

(60%)36kg 10,10,10
First set paused 3 secs
Second and third set first 5 paused 3 secs

CGBD
30kg x 10,10

Floor Presses
35kg x 8,10,10

Week 2 Linear Progression Plan

Squat Day
I changed how I hold the bar and have gone for a wider grip. I'm thinking it may be beneficial to add some static holds to get used to it.
Increased 1RM weight as I felt strong warming up.

Warm Up
Bodyweight x 10
22.5kg x 10
40kg x 5
50kg x 3

(55%) 60kg 3 x 10
These were a bit of a grinder towards the end  Last of the 10 rep squats!

Paused squats

Abs x lots


Bench Day
Felt tight and strong under the bar. Chest injury behaved.

Warm up
Bar x 10
30kg x 5
(58%)35kg 2 x 10 general pause
         35kg x 10 3 sec pause

Floor presses
(58%)35kg 3 x 10

Dips with Orange Band
8,8,8

Another shitty diet day.

Deadlift Day
Not alot of energy today, I'm putting it down to my lazy winter diet. Bloated and sluggish.
All deadlifts were from deficit.

Warm Up
Bar x 20
40kg x 7
50kg x 7

(50%)70kg x 10 (Should have been 80kg)
(57%)80kg x 10
          80kg x 10

Paused Deadlifts
These aren't in my program usually but may incorporate.
Complete 3 sec pause
70kg 5,5,5

GHR
8,8,8

Week 1 Linear Progression Program

Doing a linear progression program we wrote in the Powerlifting Australia Course I attended last year.
Aiming for 4 days training, 3 days training the main lifts then a 4th day for additional bench and upper body.
So here is day one....
Squats
Day 1 Week 1
Warm up
20kg 2 x 10
30kg x 5
40kg x 3
50kg x 2
(Didn't realise first working set was this weight, duh!)
50kg 3 x 10 (Felt good and mobile)

Paused Squats
Slightly closer stance than comp lift
30kg 10, 10, 10
Abs 20, 20, 20

Week 1 Bench 
Warm up
20kg x 2 x 10
25kg x 5
(55%)32.5kg 3 x 10

Dips
Orange Band to fail
8, 10, 10
DB Flyes Incline
6kg 2 x 10
CG Tricep Bench25kg 2 x 12

Deadlift Week 1
Warm up
Bar x 10
40kg x 5
60kg x 5
(55%) 75kg x 10 (Felt easy so increased)
(60%) 80kg x 10, 11

SLDL
60kg 10,10,10

Row Machine Thing
10kg 12,12

Reverse Hyper
5kg 10, 10

Weighted Ab Work
5kg 20, 20, 20