Week 11 Training Log (10 weeks out)

Ten weeks until push/pull meet in Staunton (it was moved from April 11th to May 16th).  I'm using this time to add in a couple exercises with the SS Yoke Bar  as well as rest/pause sets on the bench and overhead press.  In addition, in order to build a bit more endurance with the heavier weights, on squats/deadlifts I am taking the third heavy set to failure/burnout.  In addition, I've changed template a little on bench and overhead press: main lift, variation of main lift, high rep sets of accessory 1, high weight sets of accessory 2.  After one week, I think this is going to get me in very good shape for the meet in May.

Monday, March 9

Squats

5 x 45; 95; 135; 175

5 x 215

5 x 250

8 x 285

Light Band Squats

5 x 45 +Band

5 x 135 + Band

3 x (5 x 185 + Band)

SSYoke Bar Good Mornings

5 x Bar

5 x 95

5 x (5 x 115)

Tuesday, March 10

Bench Press

5 x 45; 95; 135

5 x 175

5 x 205

5 x 230

Rest/Pause @175: 16/3/1

EliteFTS ShoulderSaver board presses 1 bd/2 bd

5 x 10 (5 1bd/ 5 2bd) @135

Lat Pulldowns

5 x 20 (150+fat gripz, 150, 140, 130, 120)

Chest Support TBar Rows

5 x 45; 70; 90

3 x (3 x 105)

Thursday, March 12

Deadlift

5 x 45; 135; 185; 240

Working Sets

5 x 280

5 x 320

4 x 360 - got fifth rep to knee but dropped...so if at first you don't succeed...

5 x 360

SS Yoke Bar Narrow Stance (conventional deadlift stance) Squats

5 x Bar, 95, 135

5 x 175

5 x 190

5 x 200

Low back extensions

5 x 15

Rope Cable Crunches

20; 40; 30; 20

Friday, March 13

Overhead Press

5 x 45; 80; 100

Working Sets

5 x 120

5 x 135

5 x 150

rest/pause @120: 12/3/1

Incline Bench w.Fat Gripz

5 x 115; 150

3 x 185; 195; 205

Facepulls

5 x 20

TBar Rows

10 x 45

5 x 90

5 x 135

3 x 3 x 160