Lift the Heavens
Strict Press
x 3 at 135 (“wait, that was easy?”)
x 3 at 145 (“wtf?” blankly stares into the void, processing this information)
x 3 at 150 (“Just right”)
4 x 3 at 120
Went in expecting to hit 135 for my top triple. Felt pretty easy relatively speaking. So I went to 145, didn’t feel that much harder so I went for 150 to match a PR from earlier this year. Was cleaner reps and had reps in the tank. Drop sets ended up being a little harder than prescribed, but thats likely do to having to do multiple heavier sets to find the adequately difficult set.
Close Grip Incline Bench
3 x 10 at 140
DB Strict Press
3 x 8 at 30/hand
Lat Pulldown
3 x 17 at 120
DB Chest Supported Row
4 x 6 at 50/hand
Ab Wheel
2 x 13
Lift the Heavens
Deadlift
x 1 at 455
4 x 1 at 365 (All double over)
Warmed up doing an extra break of the weight off the floor to practice pulling out slack. Slight overshoot on the rx’d rpe but definitely not a max effort lift.
Sandbag RDLs
3 x 10 at 100
Dumbbell RDLs are on the program, but switched it out for this.
Bulgarian Split Squats
4 x 6/side at 26
Barbell Rows
3 x 6 at 155
Regular bar, all double over for additional grip work.
Hanging Leg Raises
3 x 9
*W-Y-T Raises*
2 x 20
https://www.instagram.com/p/Cw1mRb0g1J_/?img_index=1
Lift the Heavens
CG Spoto Press
x 5 at 205
Axle Continental Clean and Push Press
3 x 2 at 145
x 1 at 175
x 0 at 190
CG Spoto Press
4 x 5 at 165
Lu Raises
2 x 20 at 15/hand
DB Chest Supported Shrug
3 x 10 at 55/hand
Low Cable Row
3 x 11 at 160
Side Plank
2 x 15 seconds/side
https://www.instagram.com/p/Cw61DB-gz1a/?img_index=1
Lift The Heavens
Hamstring Curls
3 x 12
Front Squat
x 3 at 225
4 x 3 at 180
Reverse Lunges (buffalo bar)
3 x 8 at 65 /side
Suit Case Carries
3 x 25ft /side at 126
Lat Pulldown
3 x 9 at 145
x 15 at 75
https://www.instagram.com/p/Cw-7imQgrDr/
With all the hard work your putting in, you will definitely kill it at your next meet
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Yeah, seems to be going well right now too.
Lift the Heavens
Strict Press
x 1 at 145
x 0 at 160
x 0 at 155
4 x 1 at 115
RX was single at RPE 8, after last week, I thought 160 was pretty reasonable, even if harder than RPE 8. Flat miss, no ability to grind. Tried 155, again flat miss no ability to grind. Just got in the light singles volume gaming it a little bit by alternating removing wrist wraps and belt.
CG Incline
at 145 x 9, 9, 8
DB Overhead Press
3 x 12 at 30/hand
Lat Pulldown
3 x 15 at 120
Chest Supported Row
3 x 20 at 45/side
Ab Wheel
2 x 12
Lift the Heavens
RDL
x 1 at 466
So one conventional rep and 1 rdl rep.
Deadlift
x 3 at 315
Hamstrings had not much left to give.
Off set Split Squats
4 x 8/side at 26
KB RDLs
3 x 10 at 53/hand
Barbell Rows
3 x 8 at 185
W Y T Raises
2 x 20
Hanging Leg Raises
3 x 8
https://www.instagram.com/p/CxH4MIVOe-7/
Lift the Heavens
CG Spoto Bench
x 5 at 215
Axle Continental Clean and Press
5 x 3 at 145
Program called for 3 sets of 5. To alleviate my specific issue with push press with a straight bar, I switched the rep set scheme to reduce the amount of times I would have to receive the bar.
CG Spoto Bench
4 x 1 at 170
Lu Raises
2 x 15 at 10/hand
Kelso Shrugs
3 x 20 at 50/hand
Low Cable Row
3 x 12 at 165
x 20 at 75
Side Planks
2 x 20 seconds
https://www.instagram.com/p/CxM2an2g5tj/?img_index=1
Lift The Heavens
Hamstring Curls
3 x 12
Front Squat
x 1 at 300
4 x 1 at 245
KB Reverse Lunges
3 x 10/side at 52lb
Sandbag to Shoulder + Carry
3 x 25ft/ side at 100
Lat Pulldown
3 x 9 at 145
x 20 at 80
Back Extension
x 20
https://www.instagram.com/p/CxRVQJvAyhc/
Last day of deload today. Start prep for Winter Siege on Monday
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Lift the Heavens
Strict press
x 1 at 145
3 x 2 at 115
Lat Pulldown
3 x 15 at 120
Pendlay Row
4 x 8 at 165
Close Grip bench
3 x 12 at 175
Ab Wheel
2 x 12
https://www.instagram.com/p/CxoBFYOv3Qe/
Axle Deadlift
5 x 1 at 365 + Micro Minis
KB RDL
3 x 10 at 80/hand
Split Squats
4 x 8 at 26
Barbell rows
3 x 8 at 185
W-y-T raises
2 x 20
Hanging Leg Raises
3 x 12
https://www.instagram.com/p/Cxr7b4Ru63J/
Lift the Heavens
Sandbag Throw
3 rounds
20, 25, 40
Cg Incline Bench
x 3 at 165
Continental Clean and Push Jerk/Press
3 x 3 at 155
Did warmups and first working set only doing the second pull of the continental to work on that. Since I was dropping the bar bar on the final rep of each set, the following 2 sets were pulled from the ground.
cg Incline Bench
4 x 3 at 135
Lu Raises
2 x 17 at 10/hand
Kelso Shrugs
3 x 10
** Low Cable Row**
3 x 10 at 180
Side Planks
2 x 15 seconds/side
Lift the Heavens/Winter Siege VI
Using the program I bought as the base for my prep for Winter Siege VI, the main changes come from backing off Deadlift intensity and fiddling with squats a bit to keep bar speed up but still keep Front Squats the focus. Day 4 is my big event day. Also going to be throwing every training day.
Bag Throw into Ceiling
4 x 1 at 25
Goal was to smack the ceiling, succeeded.
Front Squat
x 5 at 205
Front to Back Squat
3 x 3 + 2 at 170
So just taking part of the drop sets, and splitting it into Back Squats so bar speed stays up. Will naturally slow down but want some that speed adaptation for throwing which is at least my next 2 planned competitions
Zercher Yoke Carry
2 x 20ft at 260
Stone Load to 52"ish
3 sets with 220
I tried to load to the platform people were struggling with during the Strength Games competition a few hour earlier and couldn’t make it happen. Still fine happy with how this felt since I haven’t trained with stones with the prep for the last Winter Siege, will play with the next stone up next week for loading and then try to dial in shouldering.
Hip Thrust
2 x 20 at 75
Getting some extra blood flow into the hips/glutes.
https://www.instagram.com/p/Cx1QJT2PR75/