Well, after all the specialty bar work, max effort and speed work for the past 9 weeks, we have moved to all competition bars... 55# squat bar, bench bar and deadlift bar. We have also introduced wraps. It's a curse and a blessing actually, but having the practice in them will allow me to work the groove, figure out the best wrap and get the most out of them. Wraps aren't just something that someone can throw on and automatically get pounds out of them. Much like a squat suit, there is a groove to them. This first week went really well. We decided to start this phase off with a heavy single with chains. Follow along the next few weeks as you see the progression leading to straight weight. We are 4 weeks out from the wedding as well, which was moving pretty seamlessly until this week. There was a miscommunication with the venue regarding something important so we are working to get that fixed ASAP. Dress, rings, and special Chucks are all set and ready to go. And Christian's trial run with his tux was FIRE. MONDAY *Squat + WRAPS + 2 chains each side 270x1 *High Bar Squat, double pause - 4x8 @ 135/155 *Leg Press Wide Stance 80 reps *DB RDL’s 4x10 *Hamstring Curls 5x12 WEDNESDAY *Bench + Chains: 170x1 *Spotto press 4x12 @ 135 *DB Chest supported Rows 4x8 *Pull-ups (Wide, Narrow, Neutral) 8 reps each position x3 *Rear Delt Flies 4x15 FRIDAY *Speed squats 10x2 @ 145 + doubled minis *Speed Deadlifts + Bands 15x1 @ 185 plus quadrupled minis *Snatch Grip Deadlifts 4x8 @ 135 *Hip Pull-throughs 4x20 *45 degree hypers 3x20 SATURDAY *Bench 10x3 @ 95+ double micros *DB OH Press 4x12: *DB Rows 4x10: *Rusin Laying lateral Raises 4x12: *Dips 4x20: *Biceps 4x10
Week 10: Transmutation - Singles w/ chains
EliteFTS Table Talk— Where strength meets truth. Hosted byDave Tate, Table Talk cuts through the noise to bring raw, unfiltered conversations about training, coaching, business, and life under the bar. No fluff. No hype. Just decades of experience — shared to make you stronger in and out of the gym.
Join the Crew!
Support us and access premium content monthly!