Week 19 (De-load/Two weeks from competition)

De-load week, then an off-week before the meet (went with this: de-load without de-load ).  Feel good about where I am for the meet - last October I did a push/pull and was able to bench 245 and deadlift 385 - hoping to significantly improve on those next week - I know form has improved and I've been working more on the pause in the bench press.  After the meet, I have a lot of stuff planned for working out in Paris as I'll be spending five weeks there, so stay tuned.

Monday, May 4

De-load week

Squat

5 x 95; 135; 135; 185

3 x 230

3 x 265

3 x 300

Front-loaded band squats

5 x 45; 95 + Light Bands

5 x 6 x 135 + Light Bands

Abs

Standing cable core press x 10/overheadx10

Cable crunches x 25

Standing cable core press x 10/overheadx10

Cable crunches x 25

Tuesday, May 5

Form work

Bench Press

10 x 10 @95

Deadlift

4 x 8 @135 + Monster Mini Bands

4 x 8 @135

Wednesday, May 6

Bench

5 x 45; 95; 135; 165

3 x 195

3 x 215

3 x 250

EliteFTS Shouldersaver 2board

5 x 3 @225

Lat Pulldown 5 x 12

Cable Row 3 x 12

Thursday, May 7

Deadlift

5 x 45; 95; 135; 185; 245

3 x 290

3 x 335

3 x 395 (was supposed to be 380, but wanted to test this as opener)

Isometric deadlifts

5 x 5second hold @185lb - these are awesome.

Cable rope crunches 3 x 20