I put the Squat and Bench together and Deads on their own day. You can adjust that how you see fit. Personally some where around 1-3 Weeks out I put Squat and Bench on the same day to get the rhythm set up for the days off for Meet Day.
At this point I drop Rows and all Assistance work (arms, abs, OHPing, BB stuff) that isnt Prehab (mobility, yoga and other warm up and cool down work). I keep pullups in though for some pulling and some decompression work.
PEAK PAGE ADDED If any of those workouts you can get done on comp replica stuff do it. If your knees start to bother you shut it down for the day. It is better to get 1-2 reps at weight and recover (if needed) than to grind through pain and potentially make it worse.
Food stuff:
Homemade burger patties. Just some Mexican seasoning, oatmeal, eggs and salt. Used a protein container lid lined with plastic wrap to shape burgers.
First workout at my new gym (a lot of my equipment in my friends basement).
SQUAT
135x5
225x5
315x3
365x3
405x1 Paused
435x1x10sets
RPE fairly low here. This is definitely a weight I can manhandle now regardless of conditions.
BENCH
135x5
185x5
225x3
245x2
275x1x5sets Felt too light
295x1x3sets Still felt pretty easy
315x1x2sets Felt good. This is a weight I feel comfortable strict benching with no technique or leg drive.
Haha, I appreciate it man. I just had to embrace the powerlifter! This has been 10 straight weeks working towards building on my maxes for the big 3 without straying in different directions from various programs like I usually do. Iâm looking forward to having some new 1RMs on the board after this comp!
Things have been a little crazy getting moved out of our house but we are on the home stretch now! Got a quick workout in before getting another truck load of stuff out of our house.
Went well. Weight moved fast, hook grip held up (and wasnât too painful). Thanks for the vid @BOTSLAYER. I would feel comfortable saying I could hit 585lbs for a relatively easy triple.
Did some landmine rowing after the deads. Day behind schedule on my peak, but Iâll make it up. Probably squat tomorrow. Hip flexor feeling a little tight.
After the first rep I thought these singles were going to be a breeze but the RPE crept up quickly. It was crazy hot (for Canada) yesterday which encouraged a healthy sweat throughout the workout.
BENCH
135x5
185x2
225x2
245x1
275x1
295x1x5sets
The RPE stayed pretty low on these singles. Facepulls and pullaparts between sets.
Convo with my wife a few days ago:
Me: "If you could pick a muscle to make bigger on me, what would it be?..and donât say my **** "
Her: âYouâre already too bigâ (political answer)
Me: âOk, then traps it isâ (knowing full well she doesnât like big traps and says mine are already too big)
Her: âI guessâŠyour back? I like your back.â
After my competition; Operation Back-Attack
Iâm planning on adding quite a bit of strongman implements back into my training this summer, so this aligns well with my goals.
Youâre wife sounds a lot like mine. Except her response, after I say traps, would be to surgically pull my nipples out of my armpits. Apparently, she thinks there too far over.
@danteism - haha ya, a lot of my back work will be hitting my traps anyways, win win! Hoping to work the strongman implements a lot more this summer.
@dchris - Lol, now we need a thread discussing nipple relocation!
SQUATS
135x5
225x5
315x3
365x3
405x2
455x1
495x1x3sets
Not too difficult. RPE 8ish. Video to follow; but computer is still not set up after moving into our apartment, so hopefully later today.
BENCH
135x5
185x5
225x3
275x2
295x2
315x1
335x1x3 RPE 8ish
Werenât fast reps at 335lbs, but were far from grinders. Vid of at least one set to follow.
Did some band work, a touch of core work and some landmine BB ROWS to finish off the workout.
DEADLIFT
135x5
225x5
315x4
365x3
405x1
455x1
495x1
545x1
585x1
635x1 â Hook grip started slipping at top a little bit. Not bad though, felt like a smooth rep otherwise.
Here are some highlights over the last week with some heavier weights. Looking for any comments criticism on my lifts here!
335x1 Bench
585x1 Deadlift
635x1 Deadlift
495x1 Squat
Still donât have my computer put together so uploading from my phone at the moment.
