Monday, October 17, 2016

Training Oct. 11-16

Thursday, October 11


So I took Tuesday off and when I went to squat Wednesday I immediately realized that something was wrong with my upper back. So I kept squatting. But then it was getting worse and I realized that hitting a 40 lb squat PR and a 50 lb front squat PR both in the last 4 days may have left me with a bit more of a need for recovery than I care to admit. Anyway... on to some benching!

Bench

45x15
95x10
135x6
185x5
225x4
275x3
315x2

Paused Bench

365x1
405x1
440x4,3

Speed Bench

415x4x3sets

Bench

365x10

I will say that my wrists and forearms felt pretty achy right from the warmups on... but the 440x4 was still a PR and kept me right on the progression I'm following

Friday, October 12

Friday is generally my deadlift day. Today was one of those days. And things got festive...

Sumo Deads

45x10
145x5x2sets
235x5
325x3
415x2
505x1
595x1
...belt on...
705x1
800x2
845x1

...this was a timely PR and was done with pound plates on an Okie bar... shouldn't be any more flexible than Eleiko kilo plates on a Texas bar... which is what will be at my next meet...
 


Conventional Deads

775x2
685x6

...also both 10 lb PRs for 2rm and 6rm respectively

Overall I felt strong and my tech felt easy. This was a good session to finish on a couple weeks out from the meet.



Sunday, October 14

Today I decided to bench yet again instead of waiting...

Bench

45x15
95x10
135x6
185x5
225x4
275x3
315x2

  Paused Bench

365x1
415x1
455x3x2sets

...turned out to be an easy PR!

Speed Bench

425x4x3sets

Bench

365x11

Chest Supported Rows (Body Masters T-Bar Row...best CSR ever)

180x15
205x15
225x13

All in all the bench has jumped and my goal of a 500 bench on Dec 1 might be possible Nov 3...

Monday, October 15

HMMMMM... pretty much started to back squat, lost my balance on my first knee wrapped set and threw 705 over my head... decided to be done and wait till later in the week to squat when I could get in a monolift.

Tuesday, October 16

Decided it was inappropriate on National Boss Day to wait until later in the week to squat, but instead to get my last front squat day in before the ST meet...

  Front Squats

45x5
135x5
225x5
315x5
405x3
...added wraps...
495x3
565x1
615x1

This was a nice PR especially since I was lifting solo at the BBBC... but here's the vid


Well this gets everything up to date with my training! I'm 13 days out and the plan is to have 2 bench days left and one squat day. Because of the hectic meet schedule I've kept I can really only lift heavy because there isn't a long enough stretch to build up volume and an adaptation to it. Oh well... there are worse things than lifting heavy...

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