02 Jul 10 Weeks Out RPS Boynton Beach
Recently I competed at the RPS Central Florida Throwdown at CTX Fitness in Orlando, FL on May 26th. I didn’t have the day that I wanted to, only hitting openers at the meet. Currently I just finished up a short offseason and rolled straight into another meet prep this week. Typically I only like to do about 2 meets a year, but I’m making an exception for this one since it is a home gym meet. My gym Boynton Barbell Center is holding an RPS meet on September 2nd for the gym’s 5th anniversary of being open. I got enough rest these past few weeks and have done a lot of rehabbing on my hips to fix some of my squat problems. I’m really excited to be doing a meet where I won’t have to travel, get a hotel, or anything like that. All I need to do is show up and hit what I know I am capable of.
I am sticking with the Combo Day Layout of 10/20 Life Programming, where my Squat and Deadlift accessories are on Monday, Squat and Deadlifts on Thursdays, and Benches on Saturday.
Monday Squat and Deadlift Accessories:
Birddogs, McGill Crunches, Side Plank Raises, Clam Shells x15 each, Dynamic Frog with Internal Rotation x10 each side, Couch Stretch x45 seconds per side, Lunge with a twist x8, Hip Airplane x 8 each.
Piston Squats with SSB : 3×10 @RPE 7
Goblet Paused Squat with band around knees : 3×10 @RPE 7
Deadlift lockouts with broomstick on Belt Squat Machine 4×10 @RPE 8
One Leg GM 3×12
Thursday Squat and Deadlift Day
Same warmups as mentioned above. Squats and Deadlifts in Full Gear (Loose) at 75% 3×3.
Squats up to 645 3×3. I haven’t had a squat bar on my back since a few days after the meet, so it took me a few sets to get into the swing of things. You can see on my video that the first set of 3 is a little sketchy, then the next two sets are much more improved.
Deadlifts after squats up to 545 3×3. Same thing as the squats, it took me a few sets to get back into a good rhythm. First and second top set of deadlifts were a little wonky, but the third and final set was much better.
I have been using my older, larger navy blue SPD for offseason work lately. Now it’s time to break in the new shirt that I recently got a few weeks before my last meet. I wore the shirt high so that I could touch easily for the meet, and now I’ve got some work to do in order to wear the collar low and get the most out of it.
Bench: Empty Bar x20, 135×10, 185×5, 225×3, 275×1, 315×1 Raw
Black 52 SDP ON : 405 3×3 to a 3 board. Shirt fits tight, and was hard to touch. It’ll take some time to break this one in.
Navy 54 SDP : 405 3×5 to a 4 board
315 x 5 to a 3 board raw
My mom was in town, so I got outta the gym before finishing all my bench accessories. I’m really looking forward to this meet. I’m going to have the opportunity to practice on all the bars that we will be using at our meet, which is definitely a positive. It is still a long way out right now, but I’m confident that I will have another good prep, and this time have a meet that I am happy with.