Summary of the past week's main training sessions.
(Training videos can be found on my Instagram page)
(You can read about my current competition plans here)
Day 1 - Deadlift Focus
A. Deadlifts: 475x8, 505x1, 535x3
B1. Dead Stop Bent Over Rows - 4x8
B2. GHR - 4x10
C. Ab Wheel - 4x8
Day 2 - Strength Circuit - wearing 25lb weight vest
1. Front Squat - 5 reps
2. Strict OHP - 5 reps
3. Chinups - 8 reps
4. Pushups - 10 reps
*5 rounds done as quickly as possible
*115lbs on barbell
*Done in 8:04 (beat previous time)
B. Then worked up to triple on OHP
Day 3 - Squat Focus
A. Squats: 415x10, 445x1, 485x3 (rep PR)
B1. Pause Squats - 3x3
B2. Chin Ups - 3x8
C1. GHR - 3x12
C2. Hanging Leg Raises - 3x10
Day 4 - Bench Focus
A. Bench Press Top Set: 275x5, 295x3
B1. Pause Spoto Press - 3x5
B2. Dumbbell Rear Delt Flyes - 3x15
D1. Tricep Extensions - 3x15
D2. Dumbbell Bicep Curls - 3x8 each arm
..Don't forget to check out the Peak Mental Performance Podcast
