As you'll see below if you so choose, I dialed things up just a bit this week. That has been the plan. Added 20 lbs to the squat and dl numbers. Even though they are still very light 10 sets of 10 still sucks. I added one rep to each set on assistance. I'm not killing it, but that little bit of volume will add up.
Things even got turned up on conditioning. I have made the switch to hiit. My conditioning is just starting to be too good to just slowly walk on the treadmill and get anything out of it. Now I walk for around 4 minutes and then sprint for 30 seconds. I'll go anywhere between 20-30 minutes. It's good to feel some sweat working and a little heavy breathing.
So that's how I'm getting it done lately. As I feel pretty good, I'm not really adding any new exercises. Everything seems to be working, so I'm just doing more of it.
I did repeat ME bench because I want to ensure a light opener at my next meet. I was using the shirt I hit 900 in the 275 class (weighed a little over 280) so I'm more than 30 lbs lighter than that time. I was able to hit the lifts, but I got very little out of the shirt. I thought it would do, but I need to get one size smaller. One is on the way which is good because I'm about 12 weeks out. I'm supposed to also get some super new shirt Metal is developing, but I have been waiting over a month. I'm not holding my breath on that.
Alright, that's it for now. I'm going to make some air popped popcorn. I have some no calorie flavor powder I add to it. So much for a healthy snack. At least it tastes good. So what it's probably rotting me from the inside out, at least I'll look good when I go.
MONDAY - DYNAMIC EFFORT BENCH Warm up Speed Bench Football bar w/dbl mini bands: Inside grip 185 2x3, 205 1x3 Med grip 205 1x3, 225 2x3 Wide grip 245 2x3, 255 1x3 Supplemental Football bar ext w/dbl mini bands 95 5x10 Post-hab
TUESDAY - SQUAT/BACK Warm up Squat Safety squat bar 235 10x10 Back One arm dbl rows 50 5x12 Biceps Chain rev curls 3x11 Post-hab
WEDNESDAY - CONDITIONING Treadmill 20 minutes hiit
THURSDAY - Off
FRIDAY - MAX EFFORT BENCH Warm up Bench Raw bench 500x1 Shirted bench - Metal Ace 600/700/700x1 Supplemental Shoulder saver close grip w/legs 315 w/one chain x6, w/two chains x6, w/three chains x9 Assistance Pushdowns 100 3x15 Post-hab - skipped
SATURDAY - DEADLIFT/BACK Warm up Deadlift Trap bar dl 245 10x10 Back Standing fat bar pulldowns to sternum 140 5x12 Biceps Chain curl 3x11 Post-hab
SUNDAY - Off
