meet is 7 weeks away.and fingers crossed i'll be able to be in it. but i do need help with a plan of attackfor getting my legs back into shape, and also prep for a full meet which i still am in a rookie level when it comes to experience.
day 1
bench 4 sets
decline 2or3 sets (60% of flat)
incline 2or3 sets (50% of flat)
day 2
lat pull down
deadlift 4 sets
lite shoulder rehab style workout maybe 2or3 excerises
day 3 rest
day 4
board/lockout press
tricep cable pushdown w/ rope
weighted dips
bicep DB curls 3sets
day 5
squat 4 sets
leg press 3 sets
leg curls 3 sets
day 6 rest
day 7 rest
i was thinking for set/rep
1wk 2 - 3 - 4 - 5- 6 - 7
press- 50%-50%-65%-75%-85%-90%-rest
DL- 50%-50%-50%-65%-75%-75%-rest
SQ- 50%-50%-50%-65%-75%-75%-rest
rules for the event have not been posted as of now, but i will post once i get them for you to better see where i might need to look at my own training or for day of compition pointers.
500 will be the number all 3 lifts will be working off of. with hopefully my strength in SQ,DL returning to me during this 6 week program. because of six months strait of military training proir to now. my workouts have been very poor. my legs/back because of military training demand and equipment avaible have been hurt by far the most when it came to lack of weight training.
....days 3,4,6,7 i will do morning cardio, mostly bike or other low impact cardio, with 10-15mins of streching after. with ab work being done, nothing intense, just maybe two sets of 30 sit-ups.
its either this workout with some tweaks or i was thinking the 3x3 block training (which i have liked in the past). the meet is being head in camp victory, iraq.. i'm shooting for a 1500 total, with sadly bench being my strongest event..that is one thing i hope to seriously change over this coming year.
Reply With Quote
