Starting to get into the heavier stuff this week. It’s been a couple months since I’ve gone above 85% on anything, so I was really glad to find that every workout felt strong. It’s mentally difficult for me to hold back in the gym, because I lose confidence when I’m not training heavy, but after back-to-back meets last year, I needed a physical and mental break. In the future, I think this experience will help me train a little smarter in the gym and hopefully perform a lot better on meet day. Monday: Squat Squat with sleeves 615x1 650x2 640x2 Decline bench press 225x10 315x8 275x10 Reverse hyperextension 40x4x10 Not super happy with my squat depth, but the weights moved fast. My hips were tight today and I couldn’t figure out how to fix them during the workout, so that was frustrating. I’m going to add in some more internal rotation work to try to mobilize my TFL and glute medius, and see if that helps. Wednesday: Squat/Bench Accessory Close grip bench press 350x2 Safety bar front squat 475x2 515x1 Switch to back squat 515x3
Full Boar Slingshot 430x1 Deadlift 695x1 740x2 Add reverse bands 770x1 Perfect session today. Again, tempted to take a double at 405 on bench, but I’m not going to go off program. I’m back to training on a
Texas Deadlift Bar and it’s so much nicer than the Ohio bar, so pulls were easy, even though my hook grip is a bit rusty. Saturday: Back & Shoulders Shoulder superset: front raise, lateral raise, bent-forward lateral raise Seated Arnold press Lat pulldown superset supinated & pronated grip One-arm seated row Concentration curl Band pushdown That’s all for this week. I’ll be taking a heavy wrapped double next Monday, and then cruising with a few easy workouts before taking a small PR on all three lifts. Then I’ll pull back a bit to stay fresh for the meet.
Incline dumbbell press superset rear delts 4x10 each Great one today. Close grip bench felt so easy that I was tempted to jump to 405 (since I’ve never done that with a close grip), but I’m playing it smart this prep. First time pushing the safety bar fronts after testing them out last week, and I enjoyed them. I just don’t have the mobility to hold a heavy barbell front squat. Friday: Bench & Deadlift Bench press 365x2 385x2 Add
Full Boar Slingshot 430x1 Deadlift 695x1 740x2 Add reverse bands 770x1 Perfect session today. Again, tempted to take a double at 405 on bench, but I’m not going to go off program. I’m back to training on a
Texas Deadlift Bar and it’s so much nicer than the Ohio bar, so pulls were easy, even though my hook grip is a bit rusty. Saturday: Back & Shoulders Shoulder superset: front raise, lateral raise, bent-forward lateral raise Seated Arnold press Lat pulldown superset supinated & pronated grip One-arm seated row Concentration curl Band pushdown That’s all for this week. I’ll be taking a heavy wrapped double next Monday, and then cruising with a few easy workouts before taking a small PR on all three lifts. Then I’ll pull back a bit to stay fresh for the meet.
