I finally got my new lifting program yesterday. It’s sad but I’m very excited about it. The GBPF London Clubs championships are on July 26th, so I have just under 11 weeks to go, which is ages. Therefore, the program is starting me off pretty light.
- Box squats with red bands (aiming for a ratio of 25% bar weight; 75% band weight): 20kg, 3 doubles; 25kg; 10 doubles
Given that I was squatting 60kg for 3 tens & 50kg for 5 x 5 during my “play” sessions, dropping back to this sort of weight probably seems bonkers. And yes, I did question it, but at the end of the day you’ve got to trust your coach. Do other strength sports have programs like this, where you dial back the weight/deload etc? I have no idea.
For my box squats, I had to concentrate on perfect form & speed, and no matter how quickly I felt I was shooting off that box, I don’t think I was ever quick enough. I’ve always had issues with my explosive squats not being fast enough (no matter how hard I try).
- Good mornings: 3 sets of 4 @ 30kg
- Glute & ham raises: 3 sets of 10 + 5kg plate
- Hyperextensions: 3 sets of 10
- Chin ups (or, “an approximation of chin ups” in my case): 3 sets of 5 with the heaviest band
- V-sit-ups: 3 sets of 10 with a 5kg plate
- Russian twists: 3 sets of 10 with a 5kg plate
My back is still bothering me a tiny bit, mostly on things like good mornings & sit-ups. I’m not going to worry about it for now, though; I might book myself a massage for later on this month, though, and keep on with my stretching routine of course.
I got halfway to work today when I realised I really feel like working out today – I feel so out of condition & fancy some sort of HIIT/intervals. But, I don’t have my kit with me; and besides, I have a lunchtime meeting & tonight I have to work on my slides for Bacon. Boooooo.
Do you ever back right off on the weight for your programs? Or so you always keep adding weight, no matter what?