FRIDAY - BENCH Warm up Bench 315x3, 365x3, 405x7, 315x15 Bench close grip with shoulder saver pad and legs up 405x6x5x6 Inverted row bw 3x20 Back raise 3x15 Planks 3x30 seconds
SATURDAY - REHAB 20 minutes back and hip stretch
SUNDAY - SQUAT/DEADLIFT Warm up Trap Bar Deadlift 315x3. 365x3, 405x3, 315x15 Safety Bar Squat 315x3. 365x3. 405x7, 315 3x5 Back raise w/2.5 lbs 5x15 Plank 3x31 seconds Cable curls 3x10
Here is the finish to my first week of meet training. It went really well. The issue I am having with the thoracic back is clearing up. I have found the stretches and rolling that works best. The problem is that it really tires the area out. That leaves me compromised for training. That said, I need to get my body in the best place for my training. I want to get that out of the way this mesocycle. That will leave the last two, 8 weeks of meet prep more focused on training.
I increased my bench, squat, and deadlift numbers all by 20 lbs this cycle. The bench I will take to the max as far as effort goes. For the squat and the deadlift I will continue to leave a few reps in the tank. I am pleased with my squat and deadlift training. I am making slow and steady progress with them. I always have to remember I am training for a bench meet. My squat and deadlift training is to supplement the overall strength of my body, not necessarily increase those lifts. My numbers were all up from last month, I can't ask for more than that.
My bodyweight is moving in the right direction. I was down to 246 with the goal of being in the high 230's by the time I start my next trainng mescocycle. That will leave me with four weeks to get in the mid 230's. I don't want to have to cut more than 15 lbs for the meet. There I can simply focus on peaking for strength a month out without having to worry about dieting.
A lot of thinking goes in to all of this. I hope some of it can help you all on your journeys. Thanks for reading.
