I've had some fun training without a real goal in mind for the past few weeks, but it's time to start to buckle down and get back to the meet prep grind. I haven't taken a week off since after Boss of Bosses back in August, so I'm going to take the next week or two to just mess around, without any powerlifting, and then start fresh in the new year. But still check out the highlights from the past week! Saturday: ME Lower, Back & Biceps Great session today. Hit a huge yoke bar PR, and then moved on to try an equally big deficit DL PR. Missed at the knees, but came back and hit a nice backoff set. Practiced some posing today, too! Yoke Bar squat 515x1 555x1 Add Wraps 635x1 695x1 (40 pound PR) Deficit deadlift 715x1 (10 pound PR) 740xmiss 705x3 (PR) Lat pulldown Single-arm lat pulldown Hammer curl Concentration curl Reverse curl
Tuesday: ME Upper, Chest & Triceps Bench exercises were a bit sloppy today, but I got the work done. My ability to activate my chest on pressing exercises has improved a whole lot, so I’m excited to see what happens when I can apply that to my competition bench. Floor press 315x3 355x1 370x1 (PR) Incline bench press 275x5 290x5 300x5 (PR) Machine flat press Hammer Strength wide iso bench press Cable crossover Hammer Strength dip Overhead pulley extension Wednesday: Competition Lower, Quads Fantastic session on the beltless squats today. Shouldn’t have pushed quite so hard, but I needed the challenge and it worked out. Ultra-high rep bodybuilding work today: about 600 total reps on those exercises! Competition squat 625x1 670x1 (PR) Add belt 565x5 Leg extension Single-leg goblet squat superset with hamstring curl Dumbbell squat Wall sit Leg extension (yes, again) Friday: Competition Upper, Shoulders Well, pushed a bit too hard today too, but I don’t think the very light work is helping on my bench. I have a hard time keeping a J-shaped bar path on heavy reps, and on anything under about 80% I don’t need to keep that path to make the rep, so 80-90% seems to be my sweet spot. Competition bench 315x5 365x1 375x1 390x1 390x1 390x1 350x3 Incline dumbbell press Reverse pec flye Seated row for rear delts
And that's it. But even though I'm taking a little break to reset, I'll still be keeping the log updated. Had a killer squat session with Da'Savage Hall and Rusty Coffman this weekend, so look for a writeup of that soon!
