Deadlift - conventional on box
100(220lbs)x5
150(330lbs)x5
190(418lbs)x3
202.5(446lbs)x3
Good first day trainig for the October 30th Competition, the chain squats were rough near the end, next week is 187.5kgx6x6, then 195x6x6 the last week of the volume block, not looking forward to that
Did some overhead squats, went full range, came back up out of the hole, held for a 3 count, then dropped back into the hole and came up, not sure what to call those…
barx3
40(88lbs)x3
50(110lbs)x3
60(132lbs)x2
60(132lbs)x2
60(132lbs)x2
Not a bad day, was kind of stiff from the workout the day before, and I slept weird, so flexibility on deads was a little less than desireable…not as upright as usual. Squats were easy, and the 5x2 worksets were done in about 10 minutes. Bench was alright, elbow is still kind of sore, but getting better everyday. Aside from the flexibility issues with deads, the weight was easy
superset of
A1)Pull ups (neutral grip) - 10/10/10
A2)Flyes - 10x10/10/10
A3)Purple band Pressdowns - 15/15/15
Good day, squat felt good, still stiff from not training and the traveling, but much better than Tuesday, contest prep starts sunday, so I wanted to get a little weight on my back. Had probably 5 reps in me with the 220, which would tie a PR, so not bad after 2 weeks off, and about 4 gallons of vodka/absinthe consumed in Czech
2A)Sit ups on GHR - 10/10/10/10/10
2B)EZ bar curls - 45kgx10/10/10/10/10
First day back in gear, went well, weights were very easy, it’s just getting the form back. Wore light gear, old squat suit, and old shirt, may use the same next week, or into the comp gear, we’ll see
Good deadlifts today, good speed on the raw 250kg doubles, a lot of volume on the pulls, which felt great, felt very rested coming into this workout. That bench marathon was a bitch though, all the weights were easy, but there were an awful lot of them
Happy with todays training, felt great going in, a little stiff, did some mobility and rolling. Speed was very good on the 200kg’s as it should be. The close grips were easy, and the circuit was nothing special. The goal is to keep this energetic/fresh feeling while peaking…
The suit I wore for deads was an Inzer TRX, really really lose, I think my gym shorts were tighter than this thing. Deads felt good though, moved quickly, lockout was smooth.
Front Squat
70(154lbs)x3
85(187lbs)x3
105(232lbs)x3
125(275lbs)x2x4
Sit ups on GHR
10kgx8/8/8/8
Happy with todays squats, the 200kg sets were rockets, felt effortless, and 225, 235 were easier then they normally feel, no slow down or sticking points. Everything seems on track for the competition, just have to keep it going now.
Warmups felt great, 507 in wraps was a speed rep, actuall all the squats looked good, but the suited stuff felt like crap. It was my first week in my competition suit, and the summer of raw training definitely put some size on my legs, because this thing was TIGHT! by the 3rd set, my feet were asleep, which feels a little uneasy walking out. And my hamstrings were numb to the touch, so I decided to take the suit off. Planned top sets were 270(594lbs)x2 in bottoms, but still happy with 265x2 all things considered. The shirt stuff was very easy, all fast reps
