Had a nice, easy ramp-up week this past week to set myself up for a good, solid eight-week meet prep cycle. I’ll be explaining my overall approach to the US Open in detail in either another log entry or an article to be posted soon, but for now, I’m just chilling out and resting up. Here’s what I did: Sunday: Deadlift & Bench Accessory Dumbbell Bench Press 50x10 80x10 110x10 130x9 Conventional Deadlift 675x3 675x3 Add belt and straps 675x8 Close Grip Bench Press 315x3 335x3 335x3
Happy with the deadlifts since I’m sure I could’ve done 10 or 12 reps on the last set if I was pushing it. Instead just took an easy set to tie my rep PR. All bench reps are paused from here on out, and close grip felt good. Leg drive is improving. Tuesday: Squat/Deadlift Accessory Front Squat 405x3 405x3 405x3 Reverse Band Deadlift 725x3 (hook grip) 545x3 (double overhand) Glute/Ham Raise BWx10 10x2x10 Everything still easy. No idea how much the bands take off on the deadlift setup, but they’re entirely deloaded at the top, and I’m just using this movement for grip work. Wednesday: Bench Competition Bench 350x3 350x3 350x6 Hammer Strength Pulldown 3 plates/side x10 4 plates/side x10 5 plates/side x10 Arnold Press 50x10 75x2x10 Concentration Curl I did these. Again, nothing much to say. Whole session, including warmups, took about 75 minutes. Friday: Squat Squat 615x2 Add belt 615x3 615x3 Add light wraps 635x5 Reverse Hyperextension 20x3x10
I wanted a beltless triple here, but my walkout was sketchy and I kept hitting the rack on the ascent, so I called it after a double. Belted and wrapped sets were just for technique work. And that’s it! I’m feeling good and looking forward to starting real meet prep today, so stay tuned for the good stuff, and keep your eyes out for some articles this week and next.
