Adam Driggers 4 week training plan

Floor Press

225 x 10
315 x 5
365 x 3
405 x 3 failed on 3rd rep
425 x 1

Shirted Close Grip 3 Board Press (Single Ply)

405 x 5
495 x 3
545 x 1

Incline Press

225 x 10
315 x 3
315 x 3

Tricep Press Downs

80 x 15
80 x 15
80 x 12

How is it that I can have 11 people on Bench Night and just 4 on Squat Night?

Pulling from the floor against band tension

315 x 1
405 x 1
495 x 1
555 x 1
595 x 1 PR
635 x 1 PR

DB Rows

100 x 10

Close Grip Pulldowns

10 x 180 for 3 sets

Raw Bench

225 x 12
315 x 6
365 x 8
365 x 8
315 x 12

DB Presses

85 plus average band 3 sets of 8

Alt. DB Curls

40 x 10 for 3 sets

Concentration Curls

30 x 12 for 3 sets

Raw

235 x 4
325 x 1

Briefs

415 x 1
505 x 1

Added Suit

Straps Down

685 x 1
800 x 1



Straps Up

905 x 1
975 x 1



Reverse Bands

1025 x 1

There should have been a vid of the reverse band squat as well, I don't know what happened to it. I'll look for it and get it posted. I'm having a real problem with holding the weight no my back lately. I think it's the reason why I'm cutting everything so short. I feel like the weight is slipping so I turn it around. Maybe I'll have it fixed by the time Nationals roll around.

Raw Warmups:

225 x 12
315 x 5
405 x 5
465 x 1 off 2 boards

Shirted

545 x 2 off 3 boards
635 x 1 off 1 board
655 x 1 off 1/2 board
700 failed off of 2 boards

Right now I'm still using a Rage X. I hope to have a double ply APEX soon. I may have to wait until after the nationals to spend any real time in it because of it being so close now.

Wide Stance GM's

No spotters today, just me and the weight.

225 x 10
315 x 6
415 x 3
465 x 3 for 2 sets

Bent over rows

225 x 10
315 x 6
365 x 6 for 2 sets

DB Rows

100 x 12 for 3 sets

Read Delts with DBs

30 x 12 fo 3 sets

I had to start early today because I had to caoach a kid's baseball game in the early afternoon. My guys showed up so I wasn't complaining earlier about the spotters, just explaining why I didn't go heavier.

Raw Bench Press

225 x 16
315 x 6
405 x 5 for 2 sets
225 x 25

DB Curls

40 x 10 for 3 sets

Hammer Curls

30 x 12 for 3 sets

Tri Press Downs

80 x 15 for 3 sets

This was a bit heavy after Monday, but I want a PR on the reps for 405. I need 7, but it's being elusive.

Squat:

225 x 3
325 x 3
415 x 1

Briefs

505 plus chains x 2 for 5 sets







Reverse Hypers for 3 sets of 15

Leg Raises for 3 sets of 12

GHR for 3 sets of 12

Sorry about my absence this past week. I injured my elbow and my training has been off a bit. I'm still good for the Natioanls in three weeks, just had to rest a bit. I have some clips and journals to post, maybe later tonight or tomorrow I'll get them up.

Shirted Bench:

Worked up to 655 for 3 sets of 1 off a half board.

First set touched but I misgrooved it and couldn't push it to lockout.

Second set couldn't touch but locked it out fairly well.

On the third set I was able to touch and lockout, but not well enough to trust that number for an opener. I have one week to figure it out.

Good Morning wide stance:

455 x 3
495 x 3
545 x 3 Hurt my elbow.

Dumbbell Rows:

100 x 12 for 2 sets

I had to quit with the elbow pain. I didn't train with any weight on Thursday. I worked form only.

Heavy Suited Squat

800 x 1 with straps down
905 x 1 Still high.

I had to quit again with the elbow pain.

Floor Press

315 x 6 for 3 sets

Incline Press

225 x 6
315 x 3 for 2 sets

DB Press

70 x 15 for 3 sets

Dealing with the pain right now.

Puled from the floor:

405 x 1
495 x 1 straps down
635 x 1 suited (opener)
675 x 1 suited (second?)
700 miss.

Close Grip Pull Downs

185 x 12 for 3 sets

Shrugs DB

100 x 15 for 3 sets

I've really been struggling with my bench form. I have had a hard time keeping my feet planted, and shoulders off the pad, traps down. In order to fight that I've changed a few things and have really been working on the changes. Today was nothing but working those changes.

315 x 1
365 x 1 for 2 sets
405 x 1

Tricep Press Downs

65 x 20 for 3 sets

Rear Delts

115 x 20 for 3 sets

Started my diet yesterday. I weighed 214 in the a.m. 213 today. I think it will be easy this time. My last training day was last Monday after a horrible day on the bench and a horrible squat effort the Friday before. This will be the longest time off I have taken before a meet. I needed the time off, I just hope it's not to much time. I'll give some more details later.

210 this morning. Stilll water loading.

Got down to 205 at one point today, so i started eating and got back to 215. That's a godd start from here, about 30 hours out.

I got down to 200 last night before i went to bed. i woke up at about 199 and did a few trips in the hot tub. Weighed in at 89 kilos even. 198 is 90 kilos.

I dropped my opening attempts on my squat and bench after a horrible ending to this training cycle. I called for 887, 600, and 635 (give or take because of kilos) Normally I open with 925, 635, and 635. I left the dead alone after feeling comfortable with my last deadlift training night.

My warm ups felt okay, but not great. I didn't change my opener because 887 is something I felt I could hit on the worst of days. I hit the platform kinda of flat for my opener and got crushed. It was disturbing. I did get up for the second but stilled couldn't muscle it up. Rick Hussey helped me make some changes and I smoked a third attempt, but cut it short for a failed attempt. I simply forgot to listen for my training partner, Brain Carroll, to call me up.

I'm not sure what's up next for me, but I have some thinking to d.

I may start some light training tomorrow. I have some changes suggested by Rick Hussey of Big Iron to make to my squat. I may start working on that tomorrow.

I started some light training yesterday. I did some light squat training on the box. I didn't sit on it I was just feeling for it to train my depth. I had Wayne Pullman over to call my depth and set the box from there.

Squats:

315 x 1
415 x 2
505 x 2 for 4 sets

Speed Pulls

315 x 1
405 x 1 for 4 sets

I've been practicing some form changes that were suggested to me by Rick Hussey. Mainly bringing in my arms on the squat and locking the bar into my back, and keeping my chest out. Out of the hole I'm trying to get under the bar and squat it with hip strength and push the weight instead of riding the suit up. So far so good.

Heavy Bench

225 x 10
315 x 3
405 x 3 for 3 sets

3 Board Press

455 x 3 (help on the third)

I still felt really beat up from the meet the previous weekend so I quit there and finished with some light tri and rear delt work.

Tri Press Downs

80 x 20
80 x 15 for 2 sets

Rear Delts

80 x 12 for 3 sets