One thing you’re not going to find on my blog (for now, anyhow) is talk about different lifting programs; you know – 5/3/1 vs Smolov vs Cube etc. I read a lot of lifting blogs that debate the merits of different programs, I find them interesting and wonder if I should be trying out other programs but… I don’t use them. In fact when people ask me what kind of training regime I have, all I can say is… whatever my coach puts on the board that week.
I have in the past considered trying out a program of my own, but it seems almost churlish to train in a gym with a coach and not follow that coach’s program, right? I think I did about 2 weeks of 5/3/1 with Big But Boring (BBB) before I swapped back to my coach’s program because I was jealous of the cool stuff everyone else was doing! I do actually think that my bench might benefit from a round of Smolov Jr, but again, I’m not sure how to fit that in with my other training sessions there. And I also think it’d be a bit rude!
That said, I can see elements of established powerlifting regimes in our training. When I first started, 5/3/1 was the thing. At the moment we’re using a lot of percentages, Ed Coan style, and our accessory work has flavours of EliteFTS in it. Overall, I don’t question – I just get on with it, as I trust our coach to know what he’s doing (after all, we have British champions training at BGWLC)
Anyhow, last night I had paused squats again. This was my 3rd week of paused squats; in week 1 I did 5 x 5 @ 55kg; in week 2, 5 x 5 @ 62.5kg; week 3 was 5 sets of 3 @ 70kg. I was supposed to be doing 80% or 74kg, but I didn’t feel quite up to that. In the end, the 70kg was OK – hard going but not utterly impossible. I enjoy paused squats because they really make me think about controlling the descent & keeping my shape at the bottom. I think a few reps went over into the dreaded “squat morning”, but overall they were good.
After that, 6 single rack pulls at 80-90% + chains. I chose 100kg (86%) + a pair of 13kg chains, with the rack at just below knee height. These were supposed to be for speed but… yeah, no speed. They felt heavy and slow,and I almost gave up after 5.
Accessory work was machine rows, wide-grip pullups (I still need the heaviest band for these – sigh), glute + ham raises, reverse hyperextensions, upright rows and standing cable crunches. Today my lower back feels destroyed!