Located in Richmond, VA

Christina’s Training Log 2.4.19 – 2.10.19

Intensification Block 1

Week 2 of 3

Primary Goal – Increase intensity over the course of the first intensification block.

The Bigger Picture – We are currently 8 weeks out from an upcoming Powerlifting competition. This is the second block of a 13 week prep for her competition. The previous block was volume focused with the goal of accumulating some volume after a previous meet. Her meet prep for the last competition was hampered by some hip pain, so we weren’t able to load her up as much as we had originally planned. Our focus for this prep was to accumulate volume to increase her fitness level and be able to withstand that amount of work that was going to be thrown at her. In addition, we planned to increase her intensity gradually over the course of 2 intensification blocks.

Her Meet Prep Schedule

Week 1 – Acclimation
Weeks 2 – 4 – Volume Block
Week 5 – Deload
Weeks 6 – 8 – Intensification Block I
Weeks 9 – 11 – Intensification Block II
Week 10 – Deload
Weeks 11 – 13 – Peaking Block

What’s to Come – Following this week, she will go directly into another intensity block that will build upon the intensity from this. From there, we will do a deload and then a 3 week peak for the meet.

Day 1
Squat A / Bench A

A) Warm-Up
          Banded Hip Flexion Mobilization – 1 x 10x10sec hold
          Couch Stretch – 1 x 60sec ea.
          Banded Lateral Taps – 2 x 20 ea. leg
          Tempo Split Squats – 2 x 10 ea. leg at 3:1:0 tempo

B) Back Squat – 4 x 4 @ 83%
C1) Bench Press – 3 x 5 @ 83%
C2) Wide Grip Lat Pull-Down – 3 x 15
D1) Barbell Front Rack Step-Ups – 3 x 8 ea.
D2) Hanging Leg Raises – 3 x 10 -15

Day 2
Bench B

A) Warm-Up
          Overhead Opener – 1 x 12
          3-Way Band Pull-Aparts – 2 x 10 ea.
          Prone Plate “Y’s” – 2 x 12

B1) Pause Bench Press – 4 x 3 @ 85%
B2) Banded T Step-Backs – 4 x 10 – 12
C) Machine Assist Pull-Ups – 3 x 5 – 6
D) DB Slight Incline Bench Press – 3 x 6 – 10

Day 3
Deadlift A

A) Warm-Up
          Bear Crawl to Down Dog – 2 x 10×5 sec hold
          Banded Leg Lowers – 2 x 10 ea.
          Supermans – 2 x 10

B) Deadlift – 5 x 3 @ 85%
C1) Heavy DB Goblet Squat – 3 x 10 – 12
C2) Farmer’s Carry – 3 x Down & Back
D) Weighted Back Extensions – 3 x 8

Day 4
OFF

Day 5
Squat B / Deadlift B

A) Warm-Up
          Banded Hip Flexion Mobilization – 1 x 10x10sec hold
          Couch Stretch – 1 x 60sec ea.
          Banded Lateral Taps – 2 x 20 ea. leg

B) Box Squats – 5 x 4 @ 87.5%
C) Block Deadlifts – 4 x 4 @ RPE 7
D) Hack Squat – 3 x 8 – 10
E) Sled Drag + Push – 3 x Down & Back

Day 6
Bench C

A) Warm-Up
          Overhead Opener – 1 x 12
          3-Way Band Pull-Aparts – 2 x 10 ea.
          Prone Plate “Y’s” – 2 x 12

B1) Close Grip Bench Press – 3 x 5 @ RPE 7-8
B2) Narrow Grip Lat Pull-Downs – 3 x 12 – 15
C1) Cable Upright Row 3 x 12 – 15
C2) DB 3-Point Row – 3 x 10 – 12
D1) Standing DB Curls – 2 x 8 – 10
D2) DB Rolling Triceps Extensions – 2 x 10 – 12

Day 7
OFF

 

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