[quote]mahwah wrote:
I gots my reasons…
My gym is putting on the meet, so I get to weigh in first thing Friday morning. I can sweat out 10 lbs no prob. And have fun putting it all back on.
Also, I really want a 2 x BW bench. Seems like the easiest way right now is to drop weight. [/quote]
You’ll have a hell of a coefficient that’s for sure.
A gross overview of the last 5 days…
Did a deload deadlift session on Thursday, and of course I tweaked a little something. Best I can figure is it is either rhomboid or mid trap. Kind of like a crick in my neck, but lower.
Friday, I attempted to make weight to 181. After a couple turns in the sauna at the gym, I was still 5 pounds off by their scale. Screw you guys, I’m going home. Official weigh in at 186. Went straight home to weigh in on my scale… it’s 2.5 lbs lighter. Bastard’s been tricking me all week.
Saturday, put 10 pounds back on before the comp. Went 335, 350, 360. All pretty smooth. Left 5, maybe 10 pounds on the bench.
Today was supposed to be squat day. Warmed up and got to 405 and that good ole knot in my back did not like that very much. It’s sitting about an inch lower than where I carry the bar. So instead of aggravating it further, I decided to hit up a sissy little pump workout. Leg presses (ugh), leg curls, and lat pulldowns… instead of squats and rows and straight legs.
At least I know I’ll be able to bench tomorrow
bench
295 x 5 x 5 (+1)
add slingshot
345 x 3
375 x 3
dead bench
255 x 1 x 6 (60 sec rest)
facepulls / lateral raises
4 sets of 15
pec deck / rope pressdowns
4 sets of 20
Adding in some extra volume with the dead benches. Trying to improve my speed of the chest. While improved, I’m still working around this crick in my upper back.
deadlifts
from 2" deficit
365 x 3 x 5
GHR / abs
6 sets of 12-20
Took it easy due to the strain in my upper back. Smashed the crap out of it with a lacross ball while warming up and I think I’ve pinpointed the problem area. I could feel a bit of a pull with 365, but not enough to reaggravate. Since I couldn’t do more than technique work on the pulls, I decided to fry my hammies on the GHRrrr.
Should be good to go next week
squat
405 x 3
vs light bands
345 x 1 x 7
incline db press
95 x 10 x 3
seated row / hyperext.
3 sets of 12-15
Didn’t push too hard today. Trap is probably 90%. Squats felt real good though and I’m looking forward to hitting it hard next week. I’ve also been thinking about hitting up Smolov Jr. for my bench. I’ve got a push/pull coming up in 5 weeks and figured I’d try to peak with it. I’ve done the squat routine a few times, but never the bench.
squats
425 x 5 x 3
add reverse light band
495 x 3
meadow’s row
4 sets of 10
Limited time today, but I did get in my squats and they were on point. Continuing to ease back up to some heavy weight on my back. Trap is getting there, I’d say 95%.
floor press
295 x 3 x 6
add slingshot
345 x 2 x 2
275 x 8 x 2
klokov press
4 sets of 5
skullcr / dips
4 sets of 10 / 30
Since I will benching 4 days a week, starting next week, I thought I would change up the movement a little bit for some variety.
deadlifts
vs micro mini band
485, 505, 515 x 1
455 x 1 x 5
pause SSB squats
4 sets of 5
machine row / abs
2 sets of 25
Pumped about the pulls. Bands added about 30 lbs to lockout. I’ve changed my setup and the weight flew off the floor. Even tried using a loose belt on the drop back sets and I may have finally put this all together. Push / pull is in 4 weeks and things are looking pretty good right now.
squats
vs average bands
345 x 2 x 6
375 x 1
405 x 1
floor press
swiss bar
260 x 6 x 4 (+3)
box jumps / bar curls
5 sets of 5 / 12
Good session. I feel like I need to get more structured. I’ve gotten away from my program a bit due to the injury, but I’m over that now. I am intrigued by Sam Byrd’s CAT philosophy and am thinking I will run that on Saturdays (instead of the “speed” stuff I’ve been doing) and I’ll have another squat day on Mondays. I believe Sam only squats once a week, so I’m not exactly sure how I will set up Monday’s sessions yet.
squat
445 x 3 x 2
455 x 3
425 x 3 (beltless)
meadows row
115 x 8 x 4
sumo dls
315 x 3 x 3
Threw in the sumo’s just to work on my mobility a little bit. Was feeling tight through my adductors and wanted to get some form of pulls done. Boom. 2 birds, 1 barbell.
floor press
315 x 2 x 4
add slingshot
345 x 1 x 2
365 x 2
btn Push Press
185 x 3 x 5
wt’d dips
4 sets of 8
Smolov Jr
wk1 d1
bw 197
bench
all reps paused
250 x 6 x 6
deadlifts
from 2" deficit
495 x 2
525 x 2
455 x 6
That’s all folks. Stayed home with my sick baby and got to the gym once the wifey got home from work. I had hoped that walking in the door when I am normally walking out would not affect my work, too much. I knew the bench would be pretty easy, but sticking to the program I didn’t want to bump the weight just yet. The plan is to do every rep of the program paused. Having just competed in a bench only meet, I have a pretty accurate starting weight.
My confidence is growing every deadlift day. The weights were jumping off the ground. I even got real forward on the second rep of 525 and powered straight through that bitch. Not wanting to be in the gym all night, I bargained with my self and did the drop set instead of my accessory work.
wk1 d2
squats
365 x 5 x 5 (done in 17 minutes)
bench
265 x 5 x 7
rows / abs
3 sets of 15
Squats done CAT style, beltless. All bench reps paused.
wk1 d3
squats
425 x 3
445 x 3
460 x 3
bench
285 x 4 x 8
ghr / wt’d crunches
3 sets of 12
Gonna lower the volume on the squats for the next few weeks. Focus on the pushing and the pulling.
wk1 d4
bench
300 x 3 x 10
bent over row
5 sets of 10
First time this cycle with back to back bench days, 4 sessions in 6 days. Feel alright, so far. First couple of work sets felt “muddy”. Started to find my rhythm on the 4th set. Gonna try to get in some more accessory work with this second week. Not sure what just yet.
wk2 d1
bench
260 x 6 x 6
deadlifts
vs micro mini bands
495 x 1
525 x 1
495 x 1 x 6
SSB paused squats / lat pulldowns
5 sets of 3 / 12
wk2 d2
Squats (CAT)
375 x 5 x 5 (15 min)
bench
275 x 5 x 7
Meadow’s row / abs
5 sets of 8 / 12
I have video, but my CPU is taking a crap right now. All reps had good speed.
wk2 d3
squats
445 x 3
470 x 3
500 x 1 (knees wrapped)
bench
295 x 4 x 8
GHR / abs
5 sets of 10-12
I’m finding a groove with my squats lately. I don’t know if it’s due to the decrease volume or the addition of the CAT sets on Saturdays, but I’m only 10 pounds off my PR and getting a lot better depth. Bench is still rolling. 1 more week of Smolov Jr.
Video is 470x3 and last set of 295x4
Awesome training as always man.
Nice work bro, I’m going to keep an eye on thread, right in line with my own goals. goodluck