Squat
Bar x 10
65 x 5
85 x 3
105 x 1
115 x 1
125 x 1
135 x 1 moved ok happy (297 lbs)
127.5 x 4 x 4 sets RPE 9, 9, 9, 9 (281 lbs)
Happy with squat tonight, couple of good mornings at the end !!
Bench
Bar x 10
65 x 10
85 x 5
95 x 5 x 5 sets RPE 9, 8, 8, 9, 9 (209 lbs)
First set always feels slow. Second was better. Rest were ok too. Happy.
Bulgarians
25 x 8 x 4 sets
Kept the rest short to get these over quickly. Quad burn was intense.
Db Bench
35 x 8 x 5 sets
SS machine row
Some reps some sets
All Moved nice and easy, great pump.
This felt great tonight, doing singles for squats felt easy-ish but the 4’s were harder. Everything else was just a good pump. Quality
Thanks mate. I haven’t really got a plan yet for the comp. Coach says he wasn’t to see how the next 2 weeks go and then we will work it out. Obviously a part of me would love to hit some PR’s in the comp and then the other side of me wants to go 9/9 and use this as a learning opportunity. I think the end game will be somewhere in the middle.
Thanks mate. I have been working pretty hard on it the last few months. Its still nowhere near where I want to be but I do feel like its moving in the right direction. Its just at my age things tend to move slowly !!
Yes that is deff an option. The squat last night was only 5kg under my PR and that squat last night was 10 x better form than the last time I squatted that weight. Pretty sure I will have a PR squat and bench on the day. Dead lift is the lift I am less sure about. My rep strength has been really good through the program but it doesn’t always translate to 1RM for me. I am hoping some adrenaline on the day will help!! lol
Woke feeling tired (due to less sleep), but other wise pretty good. In my mind I had questioned whether the coach had the plan right for the next 3 weeks. It looked like a lot of work and I figured that meant going into the comp beat up. Just goes to show, What the FK do I know !!! LOL
I looked at the total amount of load for last night session vs the week before and it was 6750kg vs 8607.5kg. I feel way fresher today than this time last week. Looks like he has got it right again.
Neither have I, Eat what you normally likes to eat and what you can tolerate. Play around on the next couple of workouts. Eat something before lifting, how does it affect you training wise. Something like that.
@MarkKO put up an excellent list some time ago, about what to bring and remember on meet day.
Thanks Rat, I have been really working on bracing and technique. Some days they go good other days I forget something and it gets a bit lose. One big thing has been to lower the weight a little slower and then try to explode up.
feeling pretty tired again today. Got up a couple of time with my son last night and I am definitely fighting off the same cough / chest infection he has. Going to eat like hell today and fight the bloody germs hard. I refuse to get sick now.
Decent amount of doms in the chest, glutes and lower back today. Looks like the heavier weights do have an impact. Starting to really look forward to tomorrows session. Hitting a heavy single with bench is going to be really interesting. I am really loving the program right now. I know my training looks boring as bat shit to most people but I love just hitting the numbers each week.
Not boring to me Simo. I’m in the same boat as you are.
Sometimes I miss the odd amrap and going to failure, but then I think about how good I feel. Oddly enough I even think it looks like I’ve added a bit of muscles.
. Also nose tork is awesome!