I have never been in a regular centurion actually hahahaha… congrats on the bench. Be careful with the 1 board… Getting down that last board is what shirted benching is all about!
NATIONALS PREP - WEEK 3
FRIDAY AM
Deadlift (sumo):
225 x5
285 x4
325 x4
375 2x3
425 3x3 - beltless, felt really good
455 3x2 - belted up. Felt great. Rushed a bit so the last set was a bit slow.
Curls/reverse grip curls/tricep extensions/rear delt flyes: 15lb 2x20 each or something of the like
Going in again later for some volume conventional. Nothing too crazy. Might add some upper back.
NATIONALS PREP - WEEK 3
SATURDAY AM
Bench:
185 x5
225 x4
275 x3
315 x2
365 x2 - slingtshot
405 x2 - seated the shirt
405 x3 - not bad…
425 x2 - not bad… Need to get the bar lower
440 x2 - again, need to get the bar lower
455 x1 - almost touched but this is too heavy to open with
I think I will get it figured out by the meet but it will kill me.
Behind the neck OHP:
65 x10
85 x10
105 x5
125 x5
145 x3
155 x3
165 x2 - Coulda done 3 but didnt want to kill myself. I think this is a PR
cable rowing:
150 x10
170 x10
190 x10
210 3x8
low incline DB press: 90lb x18 for a competition with a couple old buddies.
Good day. Feel a bit beat up so I will either take tomorrow off or the day after for sure. bench was a bit too slow unfortunately. I think the heavy shirted presses are really fatiguing me.
NATIONALS PREP - WEEK 4
TUESDAY AM:
Axle deadlifts
135 3x5 - dbl overhand
225 3x3 - dbl overhand. Hard to hold on to for sure. I think grip work will benefit me for sure.
315 3x5 - mixed grip
365 5x2 - mixed grip with a touch of chalk
very easy session other than my grip. Lots of stretching was performed as well.
NATIONALS PREP - WEEK 4
THURSDAY AM:
Squats:
235 x5
285 x4
*belt
345 x3
*wraps - THP
415 x3
465 x3
*bottoms
525 x3
575 2x3
615 2x2 - Hell yeah. The 2nd set was probably the best set of squats in my life. Any thoughts on depth and positioning etc?
NATIONALS PREP - WEEK 4
THURSDAY PM:
Deadlift:
235 x5
325 2x4
395 x3
*put on my new velocity
395 x3
445 5x2
Very easy.
FRIDAY PM:
Bench:
195 x5
235 2x4
285 2x3
325 x2 - Raw PR cause it was stupid easy
375 x2 - slingshot
415 6x1 - 44 superk… Dag nabit. tried with my PL belt, didnt work. tried with no belt, didnt work. And I haven’t been doing too good with it with a regular belt lately. Ordered an F6 to work on.
NATIOANLS PREP - WEEK 4
SATURDAY noon:
Squat:
235 x6
285 x6
*belt
345 x6
375 x6 - PR I think… Anyways, it wasn’t even that hard
405 3x5 - loose wraps… still stupid easy
Felt good. Relaxing session. Might go in again for some easy benching and upper back work. Actually I really should go in for lots of upper back and prehab work. Elbow been hurting a touch from those damn shirted benches.
I am quite structured in my training. Lately has been a bit more by feel because of getting to weights I have never handled before. After nationals in April you will see that I will be extremely structured in my training.
Sunday the 11th was a rest day.
NATIONALS PREP - WEEK 5
MONDAY AM:
Deadlift:
235 2x5
305 x4
375 x3
445 2x2 - belt on
515 3x1 - suit on with straps
375 x2 - raw
Meh. Felt alright. Was tired so I am happy enough with it. Will go in later for some supplemental.
NATIONALS PREP - WEEK 5
Tuesday PM:
Squat:
235 x5
285 x4
325 x4
*belt
375 x3
*wraps - grippers… I hate these. Waste of money for me personally. Their carryover is similar to my THPs though probably a bit less AND they hurt my pretty soft skin.
415 x3
465 x3
*Put on a new loose training suit - 44 nxg+ with the straps up though they are too loose to do anything
505 5x3 - Did this in like 21 minutes… Honestly did the set, unwrapped my knees, took a sip of water and then started wrapping again. gahhh
NATIONALS PREP - WEEK 5
Wednesday AM:
3ct pause bench - probably about 2 second pause in reality. Practising staying as tight as possible:
135 x6
185 x5
225 x4
245 x4
275 4x3
275 x5
Pendaly rows with pause on chest: 65 2x20, 115 2x6
Hammer curls/Chest flyes: 4x10 22.5lb each
That’s all. Feeling a bit tired now due to poor sleeping the last few nights. Really need a good sleep the next couple days as heavy work is coming up.
