Less then a week out from the SuperTraining meet now. I've gotten through all the workouts I've wanted and hit all the weights I targeted when I originally planned for this meet. The focus was primarily on singles and the main lifts I train without a lot of volume of supplemental lifts. This has really helped me to peak since I've been competing so frequently--staying fresh while lifting heavy vs staying trained and conditioned with reps and volumes when there isn't enough time to turn volume into peak strength. Now I do look forward to having a longer break when the time comes, but for now just allowing all the previous volume to convert to new maxes and new PRs most every training session.
Here are the workouts...
Sunday, October 21
Today was some benching... and stubbornly some more of the same from last week. I couldn't quite triple 465 last session so I was determined to this time. Apparently that wasn't enough...
Bench
45x15
95x10
135x8
185x5
225x3
275x3
315x2
Paused Bench
365x1
415x1
465x2 + missed 3rd
465x2 + missed 3rd (dammit!!)
Slingshot (original)
500x4
520x2
530x1 + missed 2nd
Paused Bench
425 x 5 + missed 6th...
So lots of missed reps today... Normally I try to avoid this but I was getting a little frustrated and really I'm ok with it when I'm about two weeks out as that's when I like the extra stress--so when I rest up the last week my body will really need the rest and will peak for meet day
In other news, my girlfriend is currently the UK and got a waist trainer. These are weird garments designed to make a woman's waist slimmer. There is more info on these (where she got it from) here: http://www.healthster.co.uk/waist-trainers/
Monday, October 22
Today I went over to CSA in Dublin, Jesse Burdick's spot. He was kind enough to have me so I could squat on a mono one last time. Jesse was there and also got to lift with some buddies Andy Corlett and Max Aita... It couldn't have gone better.
Squats
bw x many
55 x 8 x 2sets
145 x 6 x 2
235 x 5
325 x 3
415 x 2
505 x 1
595 x 1
belted up
685 x 1
belt and wraps
755 x 1 (felt real easy... getting a good feel for the mono setup)
815 x1 (this felt great as well and since I'm not looking to be too aggressive on the squats this gets me right where I want to be to set up my total...)
...and that was it. I was surprised how good the 815 felt so I was totally content and wouldn't shut up after... I do that when I party
Wednesday, October 24
Today was another heavy day of benching...
Bench
45 x 15
95 x 12
135 x 8
185 x 5
225 x 3
275 x 2
315 x 1
Paused Bench
365 x 1
415 x 1
445 x 1
475 x 2 (this was a 5 lb PR for me as a 2RM)
480 x 1 + missed 2nd rep
Slingshot
515 x 3
530 x 2 (this was an improvement over the last workout where I couldn't double it)
Maddog Slingshot
565 x 1 + missed 2nd
Paused Bench
425 x 5 + missed 6th
So again a fair number of missed reps... but as I was looking to really overload this was fine... Only one more bench day to go
Sunday, October 28
This was the last training day before the meet and my last bench session. My progress had been steady all the way through training and this workout included another small jump forward on my bench.
Bench Press
45x15
95x12
135x8
185x6
225x4
275x2
315x1
...paused...
365x1
415x1
465x1
490x1
495x1
The workouts were getting shorter but I was peaking well for the meet. I felt confident to attempt 501 for a possible third attempt at SuperTraining.
