Saturday Squats
| SSB briefs | 405 | 4x3 |
| Stiff leg deficit | 225-315-405-495 | 4x8 |
| Fatbell swing | band resisted | 3x20 |
| Backwards sled | 5 plates | 3 trips |
With the SSB I went 0-2-4-6 chains per side and it felt really solid. I decided to deadlift afterwards because I skipped it earlier in the week- these moved well too! And the heavy sled kicked my ass. I was cramping through the last trip.
| Monday | 2 chains | |
| Floor press | 405 | 4x4 |
| drop set | 225 | 2x20 |
| 1/4 dips | 100# | 4x15 |
| Fatbell banded row | ||
| Standing tricep ext | 4x20 | |
| Band pull aparts | 3x30 |
I was aiming for a few sets of 5 at 405 but petered out at 4. So I changed plans from 3x5 to 4x4. I looked back at some old training videos and this is actually ahead of where I was training for the Arnold and other previous meets.
| Wednesday | 3 mats- orange bands | |
| Conv deficit DL | 405-495-585 | 3x5 |
| Conv block pull | 405 | 3x10 |
| GHR | BWx10 | 25# 3x10 |
| Lat pull down | heavy | 4x10 plus 10 sec iso |
| Band ham curls | 2x25 each |
Great deadlift day! I didn't have a plan and worked up to a "PR" of sorts with this set up. During my last Arnold prep I pulled 585x3 and then a PR of 815 sumo. We'll see what happens from here.
No Dynamic Effort Bench day this week.
