Week 2 of this transmutation phase. Went from singles last week to doubles this week. Goal was about 95% of last week's singles on squat and bench. Deads we did speed last week so this was just an all out effort with no numbers in mind there. Saturday was the first time since Christian moved here that I trained by myself. :( He was out of town with his best man for a bachelor weekend, so I squeezed in speed bench and some accessories in under 45 minutes. Must say things are feeling pretty good. My confidence under the bar has never been better. Partially the training we've done leading up to this and partially the atmosphere that we've created. Can't say enough good things about the training crew we've inherited. Everyone brings their focus and intensity every day. NWI and Chicago-land powerlifters... doesn't get any better than this. MONDAY *Squat + WRAPS + 2 chains each side - 245x2 *High Bar Squat, double pause - 4x6 @ 135/155 *Leg Press Wide Stance - 80 total reps *DB RDL’s 4x10 *Hamstring Curls 5x12 WEDNESDAY *Bench + Chains: 160x2 *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 8x2 @ 145 + doubled minis *Sumo deads + 4 chains - 295x2 *Snatch Grip Deadlifts 4x8 @ 135 *Hip Pull-throughs 4x20 SATURDAY *Bench 8x3 @ 105+ double micros *DB OH Press 3x12: *DB Rows 3x10: *Rusin Laying lateral Raises 3x12: *Dips 3x20: *Biceps 3x10
Week 11: Transmutation - Heavy doubles w/ chains
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