Week two of compensatory acceleration. Since the focus was speed, I kept most of my lifts around the same weight. Compared to last week, I increased the height of my box jumps, but primarily kept all of the weights the same.

 

CATCH UP: It's All About Speed (Athlete Journal 15)

 

I had to get a heavy squat day in because my hair starts to fall out if I go too many days without some heavy squats. I also deadlifted heavy during one of my sessions because my hands needed more calluses. Kidding.

 

Breaking Muscle Shop

athlete journal, ryan seaver, powerlifting, strength sports

 

Testing Versus Building

Wanting to lift more weights eats me up on weeks like this, but powerlifting training is about building strength, as opposed to testing strength. It’s not sustainable to kill it in the gym every week. So when your body asks for a few weeks off, you just do it. I’m itching to get back into the gym next week for some heavy squatting, but you always have to respect the process. 

 

"It’s not sustainable to kill it in the gym every week. So when your body asks for a few weeks off, you just do it."

During the next four weeks I’ll be squatting heavy three times per week. I’m all about practice, so I’ll be squatting between five to seven days during those weeks, but I’ll keep the unscheduled squatting loads around 40-60% to focus on technique and speed.

 

READ: Craving Success? Then Respect the Process

 

I enjoyed the explosive speed training I’ve been doing during this two-week deload, so I think I’ll use some of the techniques in my future training. The weighted box jumps have been a lot of fun, so I’ve been toying with the idea of adding them to my warm ups every session. This week felt a little boring, but you can’t expect every lifting week to be exhilarating.

 

Here’s my meat and taters for the week:

 

Monday

Olympic-Style Pause Squat (3 seconds)

Bar x 5 (2 sets)

135 x 5 (2 sets)

155 x 5 (6 sets)

 

Dead Bench

Bar x 5 (2 sets)

135 x 5 (2 sets)

155 x 1 (12 sets)

 

Speed Pulls

135 x 5 (2 sets)

185 x 5

225 x 3 (5 triples)

 

Tuesday

Box Jump

15 lbs x 3 (6 sets @ 12 height)

 

Speed Squat

Bar x 5 (2 sets)

155 x 4 (5 sets)

 

Olympic-Style Pause Squat (7 seconds)

135 x 5 (3 sets)

 

Floor Press

Bar x 5 (2 sets)

135 x 5 (2 sets)

165 x 1 (12 sets)

 

Speed Bench

135 x 4 (5 sets)

 

Deadlift

135 x 5

225 x 5 (2 sets)

285 x 3

325 x 1 (5 working sets)

 

Wednesday

Yoga

 

Thursday

Olympic-Style Pause Squat (3 seconds)

Bar x 5 (2 sets)

135 x 5 (2 sets)

165 x 5 (6 sets)

 

Clean & Jerk

135 x 5 (5 sets)

 

4” Defecit Deadlifts

135 x 5 (2 sets)

185 x 3 (5 sets)

 

Friday

Box Jump

15 lbs x 3 (6 sets @ 13 height)

 

Heavy Squat

Bar x 5 (2 sets)

135 x 5 (2 sets)

185 x 5

225 x 3

275 x 1 (1 single)

285 x 1 (2 singles)

295 x 1 (1 single)

300 x 1 (2 singles)

 

Speed Squat

155 x 4 (6 sets)

 

Dead Bench

Bar x 5 (2 sets)

135 x 5 (2 sets)

155 x 1 (12 sets)

 

Speed Bench

145 x 4 (6 sets)

 

Saturday

Rest

 

Sunday

Box Jump

15 lbs x 3 (6 sets @ 13 height)

 

Olympic-Style Pause Squat (7 seconds)

Bar x 5 (2 sets)

135 x 5 (2 sets)

145 x 5 (3 sets)

 

Power Clean

135 x 5 (3 sets)

 

High Pull

155 x 3 (5 sets)

 

Speed Bench

Bar x 5 (2 sets)

135 x 5

145 x 4 (6 sets)

 

I added sets and dropped or added weight accordingly during this week. Next week will be some pretty intense squatting. Of course I'll also be benching and deadlifting as usual, but the loads on the squatting will mostly be above 90%. I can’t wait. Stay active!

 

Ryan Seaver is a novice powerlifter who found his love for the sport after six years of going to the gym religiously. Follow Ryan's journals to learn how to get started in competitive lifting.

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