Friday - Squat, Bench, Squats
A. Squats
Bar x 5
145 x 5
175 x 4 put on ace briefs
2 x 3 with 250
3 x 3 with 280 <–the plan called for 5 sets but I cut it when the third rep on the 3rd set moved REEALLY slow
B1. Close-Grip Bench
95 x 5
135 x 5
155 x 4
2 x 3 with 185
Paused all final reps up to this point than got a crazy idea to contrast my final top sets
215 x 3 no pauses
215 x 3, paused final rep
215 x 3, paused last 2 rep
215 x 3, all paused
2 x 3 with 215 no pauses
B2. EZ Bar Curls
4 x 10-5-5 with 40 lbs (10 mid, 5 top, 5 full)
50 x 12
60 x 10
70 x 8
2 x 3 with 80 lbs
1 x 50 with 20 lbs (2 pauses to get there)
C. Olympic Style Squats
145 x 5
165 x 5
2 x 5 with 200 <–the workout called for 4x4 with 220 but I knew no way my legs and back would hold up to the weight
D. Floor Extensions - 2 x 10, 2x8, 2x3, 1 x 50 (with 25s and 30 lbs, 10 lbs on the 50 rep set)
DONE! Deadlifts and push presses today…we’ll see how this goes!
Monday - 3 weeks out, Pain/hell squats
A. Squats
2 x 5 with Bar
95 x 5
135 x 2
165 x 5
195 x 4 Put on briefs
195 x 2
225 x 2
2 x 3 with 265
4 x 2 with 300
B. Push Press
Bar x 5
95 x 5
115 x 4
2 x 3 with 135
5 x 3 with 155
C. Yoke Bar Squats
140 x 5
170 x 4
200 x 3
4 x 2 with 220
D. Seated DB Press, no back support
2 x 10 with 35
2 x 5 with 45
2 x 3 with 55
1 x 22 with 25
E. Band Goodmornings - 3 x 12
My back is killing me, everything was just heavy and hard today and the pain in my lower back was unbearable. I can’t wait until this phase is over in 2 weeks so I can deload and get this contest over with so I can heal !
Monday - Squats
A. Squats
Bar x 10, 8
95 x 6
135 x 5 put on size 42 briefs
185 x 3
225 x 3
2 x 3 with 255
2 x 2 with 295
325 x 1
335 x 1
B. Push Jerk
110 x 3
135 x 3
2 x 3 with 155
2 x 2 with 175
200 x miss
2 x 1 with 185 <–to easy??
C. Olympic Style Squats
135 x 5
2 x 4 with 165
195 x 3
4 x 3 with 220
DONE. Yet again no time for accessory work which sucks…the push jerks felt like shit just because it was a mental thing and…uhmm… 1 AM. Atleast I got stronger on the oly squats…
Cant remember that sessions from the past two days…
Well…here’s today’s workout anyway!
AM
A. Close-Grip Bench
3 x 10-5-5 with 95
135 x 5
165 x 4
2 x 3 with 195 all feet on bench up until here
2 x 3 with 225
3 x 2 with 235 (used normal grip on these)
2 x 5 with 135 and 1 doubled light band
B. Low Incline Bench - 4 x 6 with 155
C. Standing Alternating Plate Press - 3 x 6 with 25s
PM
A. Yoke Bar Squats
Bar x 3
125 x 3 Put on size 42 briefs
165 x 5
215 x 4
2 x 3 with 245
3 x 2 with 265
took off size 42s and put on size 44s and added box
2 x 10 with 165
B. Valslide Leg Curls - 2 x 8, 1 x 8 w/ 22 bottom partials
Today everything just felt heav as shit and I was a little less than pleased about it. But whatever I am exactly 1 week out tomorrow so who cares. I have a moderate session tomorrow than am deloading to shit and back next week to peak. Pressure is on!
A. Halting Deads against 80 lbs of chains
2 x 5 with 135
185 x 3
235 x 3
275 x 3
5 x 2 with 335
B. Push Jerks against Mini Bands
95 x 3
105 x 3
115 x 3
125 x 3
135 x 2
C. Fat Bar Z-Press against 40 lbs of Chains - 7 x 5 with 85 lbs
D. Deads
225 x 4
265 x 4
4 x 4 with 295
E. Strip the Rack Hack Squats
3 x 6 with 140
3 x 3 with 190
F. Speed Stones - 3 x 1 with 150 lb stone ← eazy peezy
Feeling much better about next week after doing these stones today. They were one of my biggest fears (besides the viking press) and after these today I have much better faith in myself…