Last week was kind of a de-load week. Wanted to just get the main lifts in without a lot of accessories - so not a traditional deload but feel good this week. Lifted three days after taking a couple off. Also, this week is six weeks out from the competition on may 16th - the meet got moved, so I shifted some things around - I have a 5/3/1 week left, two more training weeks, one deload and an off week before the meet.
A lot of other stuff going on outside of the gym that I'm sure I'll get to at some point. Overall, happy with this week, hit back/triceps hard on overhead press day as I think tricep strength is a sticking point on bench. I also started adding a sumo rep in at the end of each set on deadlift to add some posterior chain work in.
Thursday, April 9
Squat
5 x 45
5 x 95
5 x 135
5 x 185
5 x 205
Working Sets
3 x 240
3 x 275
2 x 310, 1 x 310 (was
also on the bad squat rack, so didn't push the third rep - felt like I could
have gotten it, though.
Bench
5 x 45
5 x 95
5 x 135
5 x 160
Working Sets
3 x 190
3 x 220
3 x 250
Friday,
April 10
Deadlifts
Deadlifts
5 x 45
5 x 95
5 x 135
5 x 185
5 x 225
+1 Sumo
5 x 265
+1 Sumo
Working
Sets
3 x 305
+ 1 Sumo
3 x 350
+ 1 Sumo
3 x 1 x
400 – want to get used to singles so regripped, repositioned after each rep
Saturday,
April 11
Overhead Press
Overhead Press
5 x 45
5 x 85
5 x 105
Working
Sets
3 x 125
3 x 140
3 x 155
Rest/Pause
@125: 11/3/1
One-arm
overhead dumbbell press +fat gripz
5 x 5
@40; 45; 45; 50; 50
Bent
over rows
5 x 135
5 x 155
3 x 3 x
175
Close
Grip incline bench (Smith machine)
5 x 8
plate on each side
Dips
10 x 10
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