Current Competition Plans: Read Here
I'm currently doing a 3-day training split to off-set my weekend work doing concrete leveling out of town (temporary situation over summer). The split includes:
1: Primary Squat Day - Alternates between %-based competition squat, and squat variations based on RPE (SSB, front squat, pauses, etc). This also includes squat/deadlift assistance work.
2: Primary Pressing Day - Alternates between %-based and RPE-based pressing movements (bench press, floor press, etc). This also includes upper body assistance work.
3: Dynamic Squat Day & Full Body Assistance - Waves of dynamic effort squatting (typically in briefs), as well as a full-body assistance work circuit.
June 2018 Week 1 - Day 2 (Primary Pressing Day)
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A. Close Grip Pause Floor Press - Triples up to 295x3
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B1. Close(r) Grip Pause Floor Press - 5x5
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B2. Seated Cable Rows - 5x10
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C1. Overhead Rope Tricep Extensions - 4x12
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C2. Supinated Bicep Curls - 4x10 each arm (slow and controlled)
