New mesocycle has started off with a bang, sitting at 18 weeks and things are feeling good. Yes I plan my meets out this far ahead of time. I actually plan out my base training as soon as a meet is over. This phase I drop down into the 6, 5, and 4 rep range, it is a transition from a strictly hypertrophy phases to a moderate hypertrophy/ strength phase. The biggest mistake athletes make is not having a good transition bet higher reps to lower reps. It takes time for your body to readjust to heavier weights, especially if you go from 8’s to 3’s, everything will feel heavy and look sloppy. You have to make small progression from phase to phase in order for you to transfer things the way you have in mind.
Keep these things in mind when you are planning your phases out. I start back into SSB squats and I brought in the buffalo bar for a pressing day. Conventional pulls will stay the same and continue to rotate through as I will push these weights more and drop reps before I drop it out and start pulling sumo around 10-12 weeks out. I am also keeping in my close grip day, just moving from touch and go to pause reps. Really excited to push through this phase and start getting into really weights.
Here is week 9 training recap:
Sunday
Back and Shoulders
Monday
SSB Squats- 440lbs 4×6
4″ Block Sumo Pulls- 606lbs 4×6
Hatfield Squats- 4×8
Leg Curls- 4×12
s/s
Ab Wheel- 4×10
Tuesday
Back and Biceps
Wednesday
Duffalo Bar BP- 380lbs x4x6
Incline BP- 4×6 275lbs
Hammer Strength OHP- 4×8
s/s
Cable Flyes- 4×12
DB Side Raises- 4×12
s/s
Face Pulls- 4×10
Single Arm Single Arm Raises- 4x 12 ea arm
s/s
Banded Abs- 4×15
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Friday
Conventional Deads- 545lbslbs 5×4
2″ Deficit SLDL- 5×8
Belt Marches- 4×50
s/s
Belt Squats- 4×10
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Saturday
CG Pause BP- 335lbs 4×6
Swiss Bar Floor Press- 4×6
CG Larsen Press- 4×8
DB Rolling Tri Ext- 4×12
s/s
DB Hammer Curls- 4×8
DB Curls- 3×12
s/s
Ab Wheel- 3×12