Training to improve on my best competition lifts of 1040 squat, 705 bench, and 730 deadlift. Currently working my way down to the 275 class.
Squat and deadlift combo day. I really didnt have a plan set in stone today, but wanted to do some heavier stuff. Decided I would throw on some briefs and work up to a single in the 7-8 RPE range. Then go a little heavier than last week on the form pulls.
Overall was a solid training day. The squats felt great, and I am starting to get the feel for pulling conventional again. Body weight is staying in the mid 280s, but I am hoping that my crapping eating on July 4th didnt mess that up!
Dumbbell floor press with orange band
3x10@60+band
3x10 band flies
Progress with the raw bench. Still light years away from where it was before the surgery, but I actually feel like it might be respectable again in the next few months!
I have tried to keep this day at a much higher tempo than I do on my main lift days. It seems to be helping with the conditioning and weight loss.
4x8 one arm kb swings
4x8 goblet squats
3x8 single leg GM
3x6 rows, squeezing each rep at the top
3x20 dumbbell shurgs
4x10 lat pull downs
McGill big 3
I am still having some bicep/forearm pains, so that is why I cut out the McGill pull ups. Not sure exactly what is causing the issues, but it is improving each week. Body weight is down to 284 today, which is the lowest in years. As long as I don’t get off course I will be able to compete at 275 next meet.
[quote]Reed wrote:
Hahahahaha you have not seen him press yet lol. Are you going to be at SPF Nats this year in Manchester?[/quote]
HAHA! Mine isnt pretty anymore after the pec tear. I am doing the WPC worlds in the bench, just because. I am holding off doing a full meet until I have adjusted to the 275 class. Thinking maybe the Arnold again, but really not sure.
Deadlifts: Conventional with double over hand grip
4x1@315
1x1@405
Pause Squats: Buffalo Bar
2x6 2 count pause
Reverse Sled Drags
2 trips
First the squat depth was all over the place in the set with wraps. I should have expected that being the actual number of reps, and that I have not used just wraps in awhile. I am pleased with how well my grip is improving, I am going to continue to use the double over hand for awhile until I switch back to my sumo stance.
[quote]budreiser wrote:
I would be on the floor if I tried to do a set of ten in wraps…
You are a strong guy. I’ll definitely be following along.[/quote]
Well to be honest if I had to do a set of 10 that really pushed me it would have to be high 500s low 600s in wraps, but im trying to keep the RPE pretty low as my body weight adjusts. Thanks for following along.