DECIDED TO DO A MEET!! Haha, yeah. So Christian and the rest of the team are doing a meet in December here in Chicago. I honestly looked at Christian one day and said, I think I should just do that meet, so I don't have to go through this hell-ish training cycle again. He laughed, probably thought I was kidding, but I just registered today so who's laughing now! Lol. Final week of this 3 week mini cycle. We are in the concentric phase, so as stated last week, we are adding reverse bands to our max effort work. I really like it because it's allowing me to move a moderately heavy weight with a little more speed. Overall, it was a good week. Deadlifts were the most challenging on Friday because of that stupid 5 rings bar. (It's not stupid, it's awesome. It just makes deadlifting extremely tough.) Determined to make it work though! Surprised myself on Monday's squats handling 280 with a cambered bar. Squats have been feeling good so I'm excited to sorta test things out in the coming weeks. MONDAY *Cambered Bar Squat, 280x1 *Add Reverse Band Red’s 3x5 @ 280 *Cambered Bar GM’s to Squat 3x8 @ 135 *Laying Hamstring Curls 3x15 (Had to skip a few accessories today because I ran out of time.) WEDNESDAY *Floor Press 185x1 *Add Reverse Green 3x5 @ 185 *Bent Over Barbell Rows 4x10 @ 115 *Blast Strap Tricep Extensions 4x12 *A1) Seated Banded Rows 4x20 *A2) Spider Crawls 4x8 FRIDAY *SSB Speed squats with chains 8x2 @ 135 + chains *Stiff bar Deadlift Off 2” Deficit 1 (Sumo) 290x1 *Add Green Bands 3x5 @ 290 *Snatch Grip RDL’s 3x12 @ 155 *Leg Press 3x15: SATURDAY *Bench with chains 8x3 @ 115 *Dumbbell Lat Pull Overs 4x10: *Chest Supported Rows 3x10: *Banded Bicep curls 100 reps *Banded Tricep Push-downs 100 reps
Week 9: Conjuphasic Concentrics
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