![Training Week [1/23-1/29]](http://elitefts.com/cdn/shop/articles/JQE_8905-2_56d99dc4-4471-4a46-80d3-8d66e8e32b84.jpg?v=1761797606&width=1500)
Week of 1/22/2017
Tuesday
Competition Raw Bench x3 @7, x3 @8, x3 @9 plus 2 down sets (load drop)
Weight:155 lbs Reps Completed:3 Reps Intended:3 RPE:7.5
Weight:165 lbs Reps Completed:3 Reps Intended:3 RPE:9
Weight:160 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Weight:160 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Row of your choice x6 @7, x6 @8, x6 @9 plus 1 down set (load drop)
DB Bench x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)
Weight:80 lbs Reps Completed:10 Reps Intended:10 RPE:6
Weight:90 lbs Reps Completed:10 Reps Intended:10 RPE:7
Weight:105 lbs Reps Completed:10 Reps Intended:10 RPE:8
Weight:105 lbs Reps Completed:10 Reps Intended:10 RPE:8.5
Weight:105 lbs Reps Completed:10 Reps Intended:10 RPE:9
Thursday
Squat w/belt x5 @6, x5 @7, x5 @8 plus 2 down sets (repeat)
Weight:245 lbs Reps Completed:5 Reps Intended:5 RPE:6.5
Weight:265 lbs Reps Completed:5 Reps Intended:5 RPE:7.5
Weight:275 lbs Reps Completed:5 Reps Intended:5 RPE:8
Weight:275 lbs Reps Completed:5 Reps Intended:5 RPE:8.5
Weight:275 lbs Reps Completed:5 Reps Intended:5 RPE:8.5
experimenting with flat shoes-- feels like I can better engage glutes/hams/hips]
2ct Pause Deadlift x4 @7, x4 @8, x4 @9 plus 1 down set (load drop)
Weight:275 lbs Reps Completed:4 Reps Intended:4 RPE:7
Weight:315 lbs Reps Completed:4 Reps Intended:4 RPE:8
Weight:335 lbs Reps Completed:4 Reps Intended:4 RPE:9
Weight:315 lbs Reps Completed:4 Reps Intended:4 RPE:8
Row of your choice x12 @7, x12 @8, x12 @9 No Drop Sets
