New training splt

I loved Marks program, I learned a lot about my lifting from doing it. I've had an itch to try some new things, so I'm going to do it, but limit the time on it, and then get him to prep me and the guys again for our next meet, or possibly do what Cam and I were talking about with Sheiko. I talked with Brandon Sommers a bit, a really high level CPU lifter, and related how I'd learned a ton, and he told me how big a difference there is from doing generic programs, to tailored ones like Mark gave me.

3 week routine

Maxes

Squat – 496         bench- 350        deadlift-560

All deadlifts are rack pulls from the knee after 1^st set.

Warm up is agile 8, followed by 100 face pulls, and 100 hyperextensions. Very low rest times, or this could take too long.

Day 1 setsxreps

4x9 @ 60

Squat 295          bench 210      deadlift 335 chins (40)

Day 2

5x7@65

Squat 320        bench 225     deadlift 365 chins (40)

Day 3

7x5@70

Squat 345    bench 245  deadlift 395 chins (40)

Day 4

mailto:10x3@75

Squat 370  bench 265  deadlift 420 chins (40)

What I saw at the meet was the my hamstring strength is very low, mostly from the way I squatted, and I can see it in my pull a lot, where i try to use my quads to finish the lift. I'm excited to see how this changes things. The percents are very low, as I want me and the guys doing a lot of volume with low intensity right now, but focusing on perfect reps, and not letting them cheat too much. It's smolov, less 10% on everything, with 40 chins every day. The progression is to add 20lbs week 2, then another 10-20 week 3, then rest week 4, but I'll gauge that by how I'm feeling, chins will go up by 10 each week, and you just get the reps, how u get them doesn't matter. Threw in chins to balance out the pressing, and rack pulls to balance the deep squatting. the rack pull intensity may go up, but honestly, it's about form and volume in my mind.

On my off days, it's going to be prowler, and posture training. I've got some cool things I want to try out, and I've been thinking a lot about a concept I call back gripping, that I feel will really help posture and max lifts. It's taking the scapular retraction from back movements, but overloading it, and just doing the retraction, and I'm interested in seeing how that pays off. What i've seen is that those muscles that stabilize you during a squat, respond to TUT, but how will they respond to heavy loading and high reps? I'll be taking pics to see how my posture changes, as well as updating in here. The thing is it's going to hurt, but muscles have to spasm into proper/better posture, then they will relax, but stay in their new fixed state. It's cool, and I've taken a lot of lessons from past mentors and friends to think about this. But through posture, do we find injury prevention I feel.

This might hurt, but pain is only there so we can appreciate how pleasureable things can really be, remember that.