Training Log: Dan Petkovsek

This is the second post in my training cycle for USPA Nationals on July 8th.

First off – I know I said I would post each week, but to be honest – the past few weeks have been very busy, and unfortunately, this fell by the wayside – so I apologize.

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I’ve had some questions about percentages and other things on this program for people who are running it on their own.

I’ll answer the questions first, then update my numbers. Feel free to write this out in your own program – or to save you the time, email me dan@torquebarbell.com and I’ll put your numbers into the program and it will automatically generate your numbers for the whole program (thank you Katy!).

Squat

Light Days

Week 1-4: 55% of current 1rm (rep schemes: wk1 – 4×10, wk2 – 3×10, wk3 – 3×10, wk4 – 2×10)

Week 5-8: 55% of current 1rm (rep schemes: wk5-8 – 2×10)

Heavy Days

Week 1-4: 89% of current 1rm (rep schemes: wk1 – 3×3, wk2 – 4×4, wk3 – 5×5, wk4 – 6×6)

Week 5: 92% of current 1rm – 3×5

Week 6: 96% of current 1rm – 3×4

Week 7: 101% of current 1rm – 3×3

Week 8: 104% of current 1rm – 2×2

Week 9: deload then compete

Bench

Light Days

Week 1-4: 61% of current 1rm (rep schemes: wk1 – 4×10, wk2 – 3×10, wk3 – 3×10, wk4 – 2×10)

Week 5-8: 61% of current 1rm (rep schemes: wk5-8 – 2×10)

Heavy Days

Week 1-4: 87% of current 1rm (rep schemes: wk1 – 3×3, wk2 – 4×4, wk3 – 5×5, wk4 – 6×6)

Week 5: 90% of current 1rm – 3×5

Week 6: 94% of current 1rm – 3×4

Week 7: 97% of current 1rm – 3×3

Week 8: 101% of current 1rm – 2×2

Week 9: deload then compete

Deadlift

Week 1-4: 85% of current 1rm (rep schemes: wk1 – 3×3, wk2 – 4×4, wk3 – 5×5, wk4 – 6×6)

Week 5: 90% of current 1rm – 3×5

Week 6: 93% of current 1rm – 3×4

Week 7: 97% of current 1rm – 3×3

Week 8: 101% of current 1rm – 2×2

Week 9: deload then compete

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As you can see, the percentages are different for each lift (this is where you need to know yourself as a lifter, and adjust based on how much you can realistically improve each lift in the 9 weeks). Aka – this program will NOT work for a beginner.

My week this week is as follows:

Monday: I didn’t do any heavy closegrip pressing – knowing that I have 6×6 on competition bench later in the week. Last week my triceps were failing on the 4th set of 5×5.

Tuesday: I hit 4 sets of 3, then 1 set of 6-8 on a drop. I have no comments on this other than squats are the hardest lift for me, and although I didn’t get the 36 reps programmed –  I feel i’m in a good place for next week when we start peaking. My accessory movement was rack lockouts (set at upper abs) and worked up to 585×6 with bare knees. I chose this because I haven’t had anything over 500 on my back in over 6 weeks.

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Thursday: Light squat day – 2×10 @ 315. I will most likely add 200lbs chains and do 2×5 to work on overloading.

Friday: Competition bench – 6×6 @ 340. Will use heavy JM press and heavy weighted dips for accessory.

Saturday: Deadlift – 6×6 @ 605. I may have to do this on thursday or friday since I’ll be all day in Guelph judging at Powerlifting Nationals.

That’s about it so far.

I’m feeling very full and strong these days. At this point – I’ve come to realize that the 5×5 and 6×6 weeks are very mentally fatiguing, so try to reduce your stress when you come to these weeks.

As always – email me for questions or comments – dan@torquebarbell.com

– Dan

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