Transmutation Weeks

Transmutation Phase

Day 1 Heavy Week 7 Week 6 Week 5

Chest Pass, Scoop Throw, Shot Putt 1x10 each

Bench-3 board 80% 4x2 4x3 85% 3x2 5x2 90% 5x1 3x2,1x1

Deadlift 80% 4x2 4x3 85% 3x2 5x2 90% 5x1 3x2,1x1

A1 band pressdowns 3x20 3x20 3x20

A2 t's on incline 3x8 3x8 3x8

Day 2 Week 7 Week 6 Week 5

20 minute of cardio stretch

Day 3- Light- Raw Week 7 Week 6 Week 5

Chest Pass, Scoop Throw, Shot Putt 1x10 each

Raw Bench 80% 4x1 3x2 85% 2x1 2x2 90% x1 3x1

Speed Pulls 80% 4x1 3x2 85% 2x1 2x2 90% x1 3x1

A1 Band Face Pulls 4x15

A2 Chest Support Row 4x8

Day 4 Week 7 Week 6 Week 5

20 minute of cardio stretch

Day 5 Moderate Week 7 Week 6 Week 5

Chest Pass, Scoop Throw, Shot Putt 1x10 each

1 Board Bench 80% 3x2 3x3 85% 1x2,1x3 2x2, 1x3 90% 1x3 1x5

A1 Scare Crows 4x12 4x12 4x12

A2 BW Rows 4x12 4x12 4x12

Pulls from 4-6" in blocks 80% 3x2 3x3 85% 1x2,1x3 2x2, 1x3 90% 1x3 1x5 Probably pull from the floor for max reps at 90% on the last day...as well as bench to chest

Deload

Deloaded Week

Day 1

Bench 60% x3 85% x3

Deadlift 60% x3 85% x3

A1 Reverse Hypers w/ attach 4x15

A2 Chest Supported Rows 4x8

b1 Band Pressdowns 3x20

B2 Band Pull-a-parts 3x20

Day 2 and Day 3 20 min cardio

Day 4

Bench 60% x5 85% 3x2

Deadlift 60% x5 85% 3x2

A1 Facepulls on FT 4x12

A2 Cuban Press 4x12

B1 BW Rows 3x12

B2 45 degres Back Raise 3x12

Day 5-7 off

Old Transmutation Phase Week 8-10

This cut and pasted like crap from excel.

I pulled 90% for 4 reps the last day of the Week 9..

I also touched 505 to my chest for a single... Just missed 525 on a 2 board

Transmutation Phase

Day 1 Heavy Week 11 Week 10 Week 9

Chest Pass, Scoop Throw, Shot Putt 1x10 each

Bench-3 board 80% 4x2 4x3 85% 3x2 5x2 90% 5x1 3x2,1x1

Deadlift 80% 4x2 4x3 85% 3x2 5x2 90% 5x1 3x2,1x1

Squat 80% 4x2 4x3 85% 3x2 5x2 90% 5x1 3x2,1x1

A1 band pressdowns 3x20 3x20 3x20

A2 t's on incline 3x8 3x8 3x8

Day 2 Week 11 Week 10 Week 9

20 minute of cardio stretch

Day 3- Light- Raw Week 11 Week 10 Week 9

Chest Pass, Scoop Throw, Shot Putt 1x10 each

Raw Bench 80% 4x1 3x2 85% 2x1 2x2 90% x1 3x1

Squat 80% 4x1 3x2 85% 2x1 2x2 90% x1 3x1

A1 Band Face Pulls 4x15

A2 Chest Support Row 4x8

Speed Pulls 50% 8x3 55% 8x3 60% 8x3

Day 4 Week 11 Week 10 Week 9 20 minute of cardio

stretch

Day 5 Moderate Week 11 Week 10 Week 9

Chest Pass, Scoop Throw, Shot Putt 1x10 each

1 Board Bench 80% 3x2 3x3 85% 1x2,1x3 2x2, 1x3 90% 1x3 1x5

Box Squat- light bands 80% 3x2 3x3 85% 1x2,1x3 2x2, 1x3 90% 1x3 1x5

A1 Scare Crows 4x12 4x12 4x12

A2 BW Rows 4x12 4x12 4x12

Pulls from 4-6 in blocks 80% 10x1 85% 10x1 90% 6x1

Powerlifting Transmutation Phase Weeks 11-9

Here's the workout volume based on a 500ish? bench, 625 squat, 625 deadlift...
The workouts are suppose to be in 2 daily sessions. Based on time schedules, this won't work. So we bench rest 15 minutes and perform the second part of the bench workout.. Squat rest 15 minutes then do the rest of the workout etc.
It's tough and time consuming but I really like it.
80% hasn't been that bad. It's the triples in gear that's been a total bitch.

Day 1- Light	Week 11			Week 10			Week 9
Chest Pass, Scoop Throw, Shot Putt		1x10 each
2 Board Bench	80%	4x1	3x2	85%	2x1	2x2	90%	x1	3x1
Squat	80%	4x1	3x2	85%	2x1	2x2	90%	x1	3x1
A1 Band Face Pulls		4x15
A2 Chest Support Row		4x8
Deadlift	80%		10x1	85%		5x1	90%		3x1
Day 2	Week 11			Week 10			Week 9
20 minute of cardio
stretch
Day 3 Heavy	Week 11			Week 10			Week 9
Chest Pass, Scoop Throw, Shot Putt		1x10 each
Bench	80%	4x2	4x3	85%	3x2	5x2	90%	5x1	3x2,1x1
Squat	80%	4x2	4x3	85%	3x2	5x2	90%	5x1	3x2,1x1
band pressdowns		3x20			3x20			3x20
t's on incline		3x8			3x8			3x8
Speed Pulls from a deficit	50%	4x2	4x3	55%	3x2	5x2	60%	4x2	4x2
w/bands
Day 4	Week 11			Week 10			Week 9
20 minute of cardio
stretch
Day 5 Moderate	Week 11			Week 10			Week 9
Chest Pass, Scoop Throw, Shot Putt		1x10 each
3 Board Bench	80%	3x2	3x3	85%	1x2,1x3	2x2, 1x3	90%	1x3	1x5
Box Squat- light bands	80%	3x2	3x3	85%	1x2,1x3	2x2, 1x3	90%	1x3	1x5
A1 Scare Crows		4x12			4x12			4x12
A2 BW Rows		4x12			4x12			4x12
Pulls from 4-6 in blocks	80%		10x1	85%		10x1	90%		6x1

Last Weeks Modified Accumulation Phase

After 3 weeks of serious GPP we did an additional week to get us up to 70% with our lower body lifts. I raw benched 225 for 5x8 last week so I was happy with being able to handle that much volume after 3 weeks. Hell, we went 10 weeks without hitting more than a triple in any of our core lifts. It was 3 weeks of hell to say the least.

Here's what we did last week.

Day 1
Bench	4x3	70%
Squat	4x3	70%
Deadlift	4x3	70%
Day 2
stretch, foam roll,
sled drags	20 min
Day 3
Bench	4x5	70%
Squat	4x5	70%
Deads	4x5	70%
Day 4
A1 Flat DB Bench	4x6
A2 Chest Supported Row	4x10
B1 St Bar RDL's	4x10
B2 Seated Box Jumps	4x3
C1 Reverse Hyper	3x20
C2 T's on Incline Bench	3x12
McGill Sit Ups	2x10 each
Day 5
active rest
sled drags
complex

IPA Meet in Columbus

There's not much else to say other than I shit the bed. It's been a few weeks and I haven't really come up with any reasons why I couldn't hit my squat opener which I had hit in the gym the 2 prior weekends- 625. Not to mention that I had no problem squatting 645 2 weekends before the meet. In addition, my depth was more than adequate in the gym... I had dehydrated myself down to 193 from 199 the day before for weight ins. I got back up to 199 and thought that I felt pretty good. My legs were shit all day and I just didn't feel good even though I had Jacked 3d and 1-MR on my side! My quads were sore as hell the next few days so that tells me that I wasn't sitting back far enough.

Squat
Boss Suite...
opener 625.. half way up and stalled.
625.. half way up again and stalled.
I switched to my old Metal Ace suite praying for a complete lift and a shifted back to far on monlift after unracking and lost it backwards.
None of my team did particularly well squatting in the monolift. Having trained on it for several month in the past, I never thought that I'd have a problem. Yeah... well I was wrong.

Bench
I opened with 435 and I pushed it over my face to far. I think that I touched to far down and pushed it over my face on the way up.
I jumped to 450 thinking that touching would be easier because I've touched and locked out 515 on a 2 board. I missed that too..
3 attempt.. 450 I touched to low and got loose and died

Deadlift
My intial thought was to open with 615.. I hit 625 in the gym 2 weekends before the meet. Having feeling like hell, I dropped it to 550.
Smoked 550
I didn't smoke 625 because my grip was shot. But I didn't have a problem with it.
645 lost the grip halfway up. This never happens. But since I was smoked, this explains it.

I can handle not touching a bench. That's on me and my dumb fault. But feeling like hell and not being sick is my fault. I drank a ton of water Saturday night into Sunday morning. I ate a good breakfast that morning and my pre workout drink is the same that it always is. Performance is what I do... and I sucked that day.

It was a great experience over all. I saw Donny Thompson get red lighted on a 1260 squat. It looked good to me. Hell, half of the bench flights I swear opened with over 600 lbs.

Time to get ready for an IPA meet in February.
GPP here I come...

openers for next weeks meet

I hit the same workouts as last week but lighter.. did some reverse band speed benching and some DE squatting for 6x3 on day 3.. Because of the schedule we had to lift today instead of sunday so I skipped day 5 to get ready for today.

squat facing away from the mirrors..
405 added briefs
495 x1
585x1 added Boss suit with loose straps.. didn't sit back enough and shifted towards my toes.. got it but it was all quads...
625 intended opener straps tights. sat back real nice and hit it solid.
I'm going to open here.
I may go 655 then 685-700.. depends on how I feel. I hit 745 with reverse heavy bands a few weeks back and it felt good on my back which was a surprise. I'd love to hit 700 for a final lift but we"ll see.

Bench.. 435 almost touched chest. Hit a 1 board so I'm good with it. Last meet I touched 405 when I had had never touched. As soon as I mark in the meet I'm going high 400's. 3-4 weeks ago I hit 515 on a 2 board so I'd like to finish in the high 400's at the meet.

Openers
Sqaut 625
Bench 435
Dead lifts 615 then maybe 640-650. Depends on if the weight is feeling light.
My conditioning is great going in. We've been benching and squatting in the same day 3 days a week for 8 weeks so I'm confident that I'm going to kick ass in my best lift which is the deadlift. If I can hit solid numbers before the deadlift, I can ride that bad boy onto elite.. Pro is 1760 so I have a shot if I don't bomb out. Hell my "openers" in the mini meet last week hit armature elite. I didn't know what the pro was until this week. I thought amature was 1760. As long as I can touch my chest on the bench and keep my ass down, I'll be good to go..

I'm planning on some light GPP work Monday and Wednesday. Some light complexes and light sled dragging and that will be it. Active rest in the sense. I need to sweat.