Super Training Gym Forums

7-17-09 (Week 22)
Transmutation - Developing

BW: 211


walking lunges
back extensions
band good mornings
active flexibility
clean complexes

1. DB side bends: 2x12@130, 140

2. full cleans
132x4
165x4
187x4
209x4
220x3

3. DE conventional deads
all sets w/ purple band
132x2,
220x2
6x2@308

4. DE sumo deads
all sets w/ purple band
3x2@330

5. Olympic squats
132x6
176x4
220x2
264x2
308x4
2x4@330
352x4
375x4

6. elliptical: HR 136

7. active & static flexibility

7-19-09 (Week 22)
Transmutation - Developing

BW: 212


rotator cuff work
straight-arm dips / curls
Hammer rows / push-ups


1. military press:
bar x5
88x5
110x5
132x5
2x5@143

2. wide grip pull-ups
BW x5
5 kg x5
7.5 kg x5
10 kg x5
12.5 kg x3

3. DB reverse flyes: 3x12
4. DB shrugs: 105x21, 105x18
5. active & static flexibility


This is my last week of Transmutation. Instead of taking a week of restoration, I will be going back to Accumulation, tomorrow. I don't see a real necessity for restoration at this point, especially considering the fact that I will be lightening up the load anyway.

7-20-09
Accumulation - Developing

BW: 210


various lunges
back extensions
barbell complex
band good mornings
active flexibility


1. weighted leg raises: 2x15 w/ 5 kg
2. box squat w/ toes elevated 1.75"
bar x5
bar x5
132x6
176x3
220x6
3x6@264

3. RDLs
132x10
220x10
2x10@264
308x10

4. glute-ham raises: 3x5
5. barbell split squats: 2x8
6. active & static flexibility

Yesterday I moved back to an accumulation block. My strength feels good right now, although my squat is a little off. The downside is that I'm starting to get pain in my left pec, again. Right now it's not too bad, but it's something I definitely need to be aware of. I am also getting a pretty bad pain in my left hand, so grip work is out. I can hold onto a bar just fine, but things like Captains of Crush cause pretty bad pain.

My weight has been fairly consistent between 211 and 213. I will be working during this block to get over 215 (preferably closer to 220), which means I need to eat more, as my weight gain has slowed down recently. I will be ordering my gear in early September, so I need to get as close as possible to my competition weight before I order my gear.

I took my body comp yesterday and it was 17%, which is a little higher than I would like, but not so high that I am willing to do anything to lower it.

During this block, I will not be doing any specific exercises. My exercise selection will consist entirely of special and general exercises. These exercises will be selected to build my current weak points. I will also train in the 65-75% for 5-6 reps for my main exercises, and with higher reps on my second exercise. I will be doing Olympic squats on Fridays as a third exercise with high reps to get a fast increase in hypertrophy.

The last notable change is that I will be switching my back emphasis from lats to low back. Alternating which one I train hard seems to work much better than trying to train them both hard at the same time. So, I will train my low back hard, and my lats light to moderate.

7-22-09 (Week 21)
Accumulation - Developing

BW: 212


rotator cuff
straight-arm dips
band retraction


1. double reverse monster-mini bench
the bands were set up so that the bar came completely out of the bands at the top
132x6
176x6
220x3
3x6@253

2. 4-board
264x6
287x6

3. lying tris w/ the curl bar: 3x12

7-24-09 (Week 21)
Accumulation - Developing

BW: 214


reverse hypers
various lunges
band good mornings
active flexibility
clean complexes


1. shovel lifts: 2x8

2. full cleans:
132x5
165x5
2x5@187

3. conventional deadlift standing on plates w/ chains
from floor
132x2
220x2
standing on a 2" plate
220x2
added 2 chains per side
220x3
264x2
3x6@308

4. front squat (OLY)
132x5
176x2
198x15
198x9
198x8

5. back extensions: 2x15
6. elliptical: 15 min; HR 128
7. active & static flexibility

7-26-09 (Week 21)
Accumulation - Developing

BW: 213


rotator cuff work
straight-arm dips / scap punches (these hurt)
Hammer rows / push-ups


1. 45 deg. incline bench
bar x10
88x8
132x8
3x8@154

2. DB low incline
75x12,
80x12
85x12

3. lat pulls w/ v-bar: 3x8
4A. DB reverse flyes: 3x12
4B. curls w/ OLY bar
5. DB shrugs (no straps): 115x18, 115x15
6. active & static flexibility

7-27-09 (Week 20)
Accumulation - Developing

BW: 214


various lunges
back extensions
barbell complex
band good mornings
active flexibility


1. weighted leg raises: 2x15 w/ 10 kg
2. Manta Ray box squat:
bar x5
132 x6
176x3
220x3
2x6@264
2x6@287

3. pin good mornings
132x6
176x6
2x6@220

4. glute-ham raises: 3x6
5. barbell split squat: 2x8
6. active & static flexibility


One of our GAs started training with me, today. He's got decent strength but is new to powerlifting and has never box squatted before. Anyway, I haven't trained with anyone for quite a while, now, so it was kind of fun actually training with someone for once.

Have you ever tried doing more general/assistance work during your accumulation blocks? Your volume on your assistance work is pretty low. I like using rest-pauses (DC training or myo-reps) during this block especially if your trying to put on some size.

Yes, I have done more, but that's not what I need right now. For my first accumulation block I was getting about 5 general exercises per workout. In this block I am getting 3-4, which is right where I want it, as the volume for my work sets in my special exercises has gone up. I am now doing 24 total reps in the 70-75% range which is the top end of Prilepin's chart. In my transmutation block I was doing 3 general exercises per workout. Strictly from a programming standpoint, I should probably be trying to get in 4-5 every workout, but I feel good where things are at, and am also hitting everything that needs to be addressed. So, I'm not sure what I would add in or why I would add it in.

Here is the number of general exercises I've done so far in this block:
July 20 (Sq): 3
July 22 (bench - top): 1 *WO got cut short due to scheduling issues
July 24 (DL): 4
July 26 (bench - bot): 4
July 27 (Sq): 3


Also, I do not need more work to add mass. I slowed down for a week or so, but am again gaining weight just fine. The weights I list are deceiving as that is my post-workout weight. Since Friday I have consistently been 214+. Today I am 217.

This is a case where I feel less is more.

Thanks for answering my question. when do your teams report back?

Volleyball has been here since June 22nd. I'm not sure when track will get back, but the last two years it hasn't been until after Labor Day.

And, of course, football has been here all summer. This is their last week until camp starts, so I'm sort of going to get a little bit of a break.

7-29-09 (Week 20)
Accumulation - Developing

BW: 215


SMR: The Stick on forearms, triceps, & biceps; the peanut on T-spine area
rotator cuff work
straight-arm dips / band retraction
lat pulls / push-ups


1. floor press:
bar x10
132x6
176x4
4x6@220

2. lying tris w/ curl bar: 6x10
3. fat DB bent over rows: 3x15
4. barbell shrugs: 220x10 (w/o straps), 308x10, 353x8, 375x7
5. active & static flexibility

7-30-09 (Week 20)
Accumulation - Developing

BW: 215


foam roller
circuit: band good mornings, BW lunge variations, wall squats
active flexibility
clean complex

1. shovel lifts: 2x8 w/ 25 kg on one side of the bar

2. full cleans
132x5
165x5
187x5
198x5

3. sumo deadlift
132x5 (DO grip)
220x3 (DO grip)
added 3 chains per side (our chains are 11 kg each, so this is 145 lbs of chain)
220x2 (DO grip)
308x1 (DO grip)
4x6@353

4. SSB Olympic squats:
154x5
198x2
253x17
253x12

5. back extensions: 2x10 w/ 30 kg behind head
6. static flexibility


Normally, I do this workout on Fridays, but I have jury duty, tomorrow. I didn't want to take the chance and end up not having time to get it in, tomorrow. If I get out in time, I'll do my cardiac work tomorrow.

Nice pullin and squatting! It looks like the legs are comin' around!

Hey man I don't know if you heard yet but Tim had a heart attack last night. Give him call if you get a chance.

Thanks Kev,

In the last few weeks I have begun to feel like my old self again in the squat, and my deads felt great, today. I'm really looking forward to getting out of this block and putting some weight on the bar.

Ryan, thanks for letting me know. I will definitely give him a call. Do you know if he's home, yet or is he still in the hospital?

8-2-09 (Week 20)
Accumulation - Developing

BW: 217


SMR: stick: forearms, triceps, biceps; peanut: thoracic spine
Diesel shoulder circuit
straight-arm dips / band retraction / scap punches
Hammer rows / push-ups


1. incline bench:
bar x8
88x6
132x5
154x8
165x8
176x8

2. DB low incline
60x21 (45 sec)
60x18 (45 sec)
60x9 (F)

3. lat pulls: 3x8
4A. DB reverse flyes: 2x10, 1x8
4B. curls w/ OLY bar: 3x8
5. DB shrugs: 120x13, 120x14
6. active & static flexibility

8-3-09 (Week 19)
Accumulation - Developing

BW: 217


foam roller
circuit: lunges, band GM, wall squats
barbell complex
overhead squats
active flexibility


1. cable ab pull-downs: 2x12

2. box squat toes elevated & purple bands
ALL sets w/ purple bands

bar x5
132x5
176x3
2x5@220
242x5
264x5

3. RDLs against purple band
132x5
220x8
3x8@264

4. glute-ham raises: 3x6
5. DB step-ups: 2x8
6. active & static flexibility