Day 2
Comp Bench 265x4-6x4
Pin Bench (mid range) 4x3@8.5
Barbell Row 4x6-8 rest 90 seconds (heavier than last week)
DB Powel Raise 3x8-10 rest 90 seconds
Competition Pause bench: 4x6@265
4x3 (moved pins down one place...which seemed more sticking point ish...on #13 ~2.5" off arched chest...if you're looking for sticking point work I should stay here...Triceps and lockout work go back up) @315-325-315-315
Barbell Row: 4x6@205
DB Powel Raise 3×8@ 15
Squat 500x1, 445-470 for 12 total reps, 3 reps per set
2-ct Pause Dead Mid Shin (no belt) 3 sets of 3 reps @8.5RPE (heavier than last week)
Good Mornings 4x6-8 (heavier than last week)
Squat: Warm up then 365-405-435-465-500 (smoke show....felt easy)
2x3@465 (last rep got RPE 9ish, so dropped weight)
1x3@455 (same on last rep)
1x3@445 (felt like RPE 8)
2 count (mid shin) deads: 3x3@(425-445-445...felt good...hook Grip felt like my thumbs were ripping off)
Good mornings: 2×6@225 and 2x8@205
Comp Bench 310x1, 275-295 for 15 total reps 3-4 reps per set
Floor Press 4x4@8
Weighted Pull-ups 4x6-8 rest 90 seconds
Trap 3 Raise 3x8-10 rest 90 seconds
Competition Pause Bench: singles up to 310 (felt really good)
3×4, 1×3@295 (felt good every set...Bench feels strong...granted been 5 days since benching)
Floor Press...played around with it and stopped.
Didn't have too much training time...had to do some stuff around the house and beat up from deads and pulling out bushes on Saturday. (probably more so the bushes)
Day 3
Squat 405x3x3 (did first set belt less, it may have been what through rest of day off a littlr)
Deadlift:
485x1 (felt really slow...not sure why, got it th I igh)
430-460 for 12-15 total reps, 3-4 reps per set
2×4@455 (felt good)
1@455 (felt aweful...rest got extended talking to a new member, dropped weight to 430)
3@440
Front Squat 4x3@(275-305-305-305...belt less, felt pretty good...more core than legs)
Back Extensions 4x10 +25#
Day 2
Comp Bench 255x4-6x4
Pin Bench (mid range) 4x4@8
Barbell Row 4x6-8 rest 90 seconds
DB Powel Raise 3x8-10 rest 90 seconds
Competition Pause Bench 4×6@255
Pin Bench (~6" off chest, #12): 4x4@(315-325-345-345...took a while getting use to, I think 345 was about right. I may try to go down one more next time)
Barbell Row 4×8@185
Missed Powel raises
Day 1
Squat 480x1 (felt good, not super fast but felt confident...RPE=8)
430-455 for 15 total reps, 3-4 reps per set:
450×3-3-3-3 (last rep got pretty slow, so dropped weight) 430×3
2-ct Pause Dead Mid Shin (no belt) 4×3 reps @8RPE @(365-385-400-415...honestly all felt hard but still felt good...I think it was more a function of holding my breath than the weigh)
Good Mornings 4x8 @185 (felt good)
Honestly even with only a 1 day rest after deads I just felt awesome today...even waking up to coach 0600 class and everything. I ate a quest bar about 4 PM that I sometimes leave to eat mid workout. I will plan on eating quest bar tomorrow at same time and see how I feel. I feel like upper body pulling assistance (pull ups and rows) just take it out of me...not sure why.
Day 4
Competition Deadlift 475x1 (felt slow but got it)
425x4x4 (second set felt best...almost like finally warmed up)
2-ct Pause Squat 4x5 (245-265-285-305...felt easy)
Good Mornings 165x8x3
Planks 4 sets max time with 45# on back (did one for :45...kinda lost motivation by myself in gym on saturday).
