Dropping the ball part 2

Its been forever and I don't have the greatest excuse - I could give reasons like I didn't have internet at home and I found it more important to find other things to help our gym out when I had down time then to blog about my lifts or what I was learning... but they are nothing but excuses for the fact that I didn't get the job done.

Here is the quick of it... I took 2nd in the NX Level Challenge. I lost 2-3lbs of fat mass in 8 weeks and gained 2.5lbs of Lean body mass in 8 weeks. Here is what I also accomplished during then...PR of 255lbs close grip bench with the possibility of a 260-265lbs attempt in the near future and a successful 275lbs front squat attempt with a 295lbs attempt easily in the future! My front squat strength was a big focus for me during this last 8 weeks and I definitely killed it on that. I don't think I ever made anything heavier than 225lbs on a front squat... ever... before this last training cycle and now I'm doing 250x3-4.

What I've decided recently is to go through more of an athletic phase to help overall speed and power development. I also want to go through our progression just to help get a better understanding of what our athletes are going through on a first hand experience. I think this is a useful tool as a trainer to do every now and then to get a better feel for what the athlete feels/thinks/hears/etc when they are working out. Even having the education and experience to coach someone else through a workout knowing the intricicies of it, it is important to really know what it feels likes to go through what your clients are doing.

My plan is to follow our program including everything it calls for including movment instruction. I will do everything the progression calls for plus the possibility of added sets and exercise.

4 days per week
12 week progression
Mobility
Activation
Tissue Quality
Olympic Lifting
Deceleration
Accelertaion
Lateral movement
Top End Speed
Multi-directional movement
Powerlifts
Accessory lifts

My diet is still under construction.