Deadlilft: 5x3
286-330-352-374-396
Sumo Deadlift: 5x1
286-330-352-374-396
Good Mornings: 3x12 @110
Walking Lunge: 3x12 @110 (going up more next time)
Pull-ups: 14-10-8-8-8
Now that I am done with CFI I have been trying to think of a weekly schedule that I can work in some weightlifting and conditioning, here is what I am currently looking at:
Sunday: Squats + accessories
Monday: Rest
Tuesday: Olympic Lifts + Press
Wednesday: Deads + accessories
Thursday: Rest
Friday: Bench + accessories
Saturday: Oly lifts + conditioning.
http://www.marylandpowerlifting.com/page.asp?contentID=135
ReplyDeletethis will be a big help!
Good stuff Stroup.
ReplyDeleteThat article definitely makes more sense after my first meet. I forgot where I read it, but I had read another article that said go for something you can do for 3, then close to your PR, then go for a PR on your third. Being my first meet I was using that with gym PRs and I think my CNS just could not handle the loads, especially deads. I had never gotten a deadlift off the ground and failed to lock it out until my second and third attempts last weekend.