FRIDAY – BENCH Bench 285/330x5, 375x10 Close grip bench with legs up paused 285 3x5 Shoulder saver close grip bench with legs up – 315x12/10/10 Inverted barbell rows – bwx30/20
Back and hip stretching 3x
SATURDAY – SQUAT/DEADLIFT Safety squat bar squat 250/290/325x5, 250x15 Trap bar deadlift 250/290/325x5, 250x15 Superset: Band good mornings and stir the pot 5x10
Back and hip stretching 3x
SUNDAY – CONDITIONING Treadmill 40 minutes (heart rate 110) Back and hip stretch 3x
MONDAY – INCLINE BENCH Close grip incline bench with legs up 270/310/345x5 Close grip incline bench with legs up paused 270 3x5 Dips bwx25/18/13 Inverted barbell rows 25/18/15
Hip and back stretch 2x
A solid week of work. I’m considering Friday thru Monday a week because those are my training days. The other three are just recovery and conditioning. I’ll post them up on a separate day. Regarding conditioning, I didn’t feel like doing it on training days, so I didn’t. That is a choice I am giving myself while in meet prep. Conditioning is only mandatory on non training days. It is like a psychological reward I am giving myself.
I have been stretching my back and hip 2-3 times a day with pretty good results. Part of the stretching is traction hanging from my pull up bar on bands. I certainly put a lot of faith in those bands.
I was happy with the 375 for 10 on bench. That’s the number I had in my head. I feel like it’s a good starting point for this cycle. Any less and I would have been pissed. It’s just the first of seven weeks so I’m being patient. We’ll see.
