Multi-Ply Meet Prep Cycle - November 5, 2016 - Tons of Updates 10/9!

Training Training Logs
42

Wednesday - October 5, 2016 - 5 Weeks Out - Shirted Benching & more PRs

Bench Press (Paused)
55 x 5
145 x 3
195 x 3
235 x 3 (35lb rep PR)

Shirted Bench Press
255 x 3
285 x 3
305 x 3
345 x 1 (70lb rep PR)

Reverse Band Shirted Bench Press
385 x 1
405 x 1
425 x 1
Notes:
Average band

Shirted Bench Press - 4 Board
405 x 1

43

Friday - October 7, 2016 - 5 Weeks Out - Upper Accessories

Barbell Row
45 x 10
135 x 2
155 x 2
175 x 2
195 x 2

Earthquake Bar Upright Rows
50 x 10
50 x 10
70 x 8
70 x 8

Standing Overhead Press (OHP)
45 x 20
50 x 20
55 x 20

44

Sunday - October 9, 2016 - 4 Weeks Out - Squats. Circa Max Week 1

Squat - RAW
145 x 3
145 x 3
195 x 1
235 x 1

Squat - Briefs (Avg Bands)
265 x 1
315 x 1
Notes:
120lbs band tension. Listed weight includes band tension, total weight at the top.

Squat - Briefs (Avg/Light Bands)
345 x 1
Notes:
200lbs band tension. Listed weight includes band tension, total weight at the top.

Squat - Full Gear (Avg/Light Bands)
395 x 1
415 x 1
435 x 1
455 x 1
475 x 1
495 x 1
Notes:
200lbs band tension. Listed weights include band tension, total weight at the top.

1st week of circa max went very well. Squat opener will be somewhere between 415 - 425lbs. Will take openers next week to determine what opener will actually be. Projected second attempt will be 455lbs and projected third attempt will be somewhere between 475-500lbs based on how first two attempts feel.

45

Tuesday - October 11, 2016 - 4 Weeks Out - Last Heavy Deadlifts

Sumo Deadlift - RAW
135 x 1
185 x 1
225 x 1
275 x 1
315 x 1

Sumo Deadlift - Leviathan Ultra Pro (No briefs)
350 x 1
375 x 1
405 x 1 (30lb PR)

46

Saturday - October 15, 2016 - Circa Max Week 2

Squat - RAW
145 x 5
195 x 3
235 x 1

Squat - Briefs
285 x 1
325 x 1

Squat - Full gear & knee wraps
415 x 1

Squat - Full gear & knee wraps
450 x 1 (w/ reverse mini bands)

47

Sunday - October 16, 2016 - 3 Weeks Out - Shirted Benching

Bench Press - RAW
45 x 10
95 x 5
135 x 3
185 x 2
225 x 2

Shirted Bench Press
275 x 2
305 x 2
325 x 2 (opener)
355 x 2 (2nd attempt) (20lb PR)

3 Board Shirted Bench Press
375 x 3 (projected 3rd attempt) (20lb PR)

48

Thursday - October 20, 2016 - 3 Weeks Out - Not a Very Good Bench Day

Bench Press - RAW
45 x 10
95 x 5
135 x 3
185 x 1
225 x 1

Shirted Bench Press
275 x 1
315 x 1
325 x 0 (miss)
325 x 1

Missed opener on first try. Couldnā€™t get bar off my chest. Elbow and shoulder extremely sore. Been taxing the body during this training cycle with volume. Fatigue caught up to me. One more bench day before the meet.

49

Saturday - October 22, 2016 - 3 Weeks Out - Dialing in Squat Depth

Squat - RAW
65 x 2
155 x 2
205 x 2
245 x 2

Squat - Briefs
245 x 2
295 x 2

Squat - Full Gear
335 x 2
385 x 2
425 x 2 (opener) (1" below depth) (knee wraps)

Last heavy squat day of the training cycle. Took opener for a double 1" below depth. Next Saturday will be last squat day, will work up to final warm-up.

50

Monday - October 24, 2016 - 2 Weeks Out - Last Bench Press Workout of Cycle

Bench Press - RAW
55 x 10
105 x 5
145 x 3
195 x 2
235 x 2

Shirted Bench Press
285 x 2
305 x 2
325 x 1 (opener w/ commands)
325 x 1 (opener w/ commands)

Opener with commands for two singles. Felt strong. No more bench pressing until the meet. Opener will be 325lbs. Second attempt will be somewhere between 345 - 355lbs, and third attempt will be at least 375lbs if second attempt is successful.