Oct 2 is now 16 weeks away . time to start priming the body for heavier loads to follow
worked up to a 3 RM on competition squat . will start lightly wrapping knees , mainly to get used to doing it .didnt start this early enough last time I competed ;wrapping is a time that should be focused on finding and focusing rage , not fumbling about thinking about doing it right . needs to be an automatic motion .
95x8
95x8
135x5
185x3…belt on
225x3…knees wrapped (wet wraps…great)
255x3
280x3
300x3…3 RM PR . room to spare .
good mornings
95x8
105x8
115x8
weighted decline sit-ups (plate held under chin)
95x15
115x12
135x8
the good mornings will be swapped out for heavyish rack-pulls next cycle ; 8 to 5 rep range . maybe heavier
need to push that 3RM to at least 320 in the next 3 weeks . then on to heavy doubles and singles .
(actually , that number needs to be 350+ …next winter along with a 405 deadlift .)
the plan is 2 more weeks of heavy low-rep work with triples , 1 week major deload (maybe even a week off) , then 3 more weeks of heavy doubles and singles ; need to test/verify true 1 rep max during this time . then a week off for sure . that brings me to August , at which point I will begin an 8 week peeking cycle .
I just gotta decide when I will start deadlifting . itching bad to start pulling now ; but I already know about where my deads are , so I need to focus on squatting for the time being .
recovery is solid as of now , I think mainly due to the inclusion of a second (light) squat day and learning how and when to foam-roll my legs/glutes . FOAM ROLLING IS THE SHIT !
un-equipped/181----not worried if I dont make weight ; strength gain is the goal .
total…960-------last meet was 910
squat…360 ------ not much of an improvement here . my squat has just plain sucked lately . would be
absolutely frikkin’ delighted with a double body-weight squat regardless of the
numbers . last meet was 348ish
bench…220-------bench has moved recently . last meet was 210 ; missed 215 .
deadlift…375+ -------already hit 375 in training . last meet was 350ish . totally diggin’ deadlifting
lately .
no idea of what weight I should be using percentage-wise on the DE work;not worried about it right now . exploding up off the box as fast as possible is the goal .135 obviously goes up pretty fast .
I stumbled upon an excellent addition for protien shakes…those little push-up flavored sundae cups . 2 of those whipped into a berry flavored shake…frikkin WOW
95x5
95x5
135x2
165x2…1 board
185x2
205x2
220x2…5 lb PR
230x2…Damn…this was supposed to be a single for a 1RM PR , but the single was easy and I took it for a HUGE 2RM PR … 15 lbs overall .
narrow grip 3 board
205x2
215x2
225x1…missed the second rep / pretty gassed
barbell rows
115x10
125x8
125x8
125x8
135x8
lateral DB raises
3x8
extremely stoked that the bench is showing consistent progress . dare I say it…perhaps a shot at 225 in the meet ?
next week Im going to hit a 1RM PR , followed by heavy singles , and then heavy-ass narrow grip singles .
[quote]sfp wrote:
Nice squatting. Very nice.[/quote]
thanks
I think that the extra sets after the heaviest set is something I need to continue with . I always felt so damn fried after the heaviest set , I never thought I had anything left . but once I put my mind to it that I was going to do it , it wasnt all that bad . now I need to start playing with different rep ranges …I liked the 275 for doubles this week more than the 225 for 5 or 6 that I did last week ; so maybe I’ll find whatever I like the least and focus on that…haha
