27 Aug 700 2 Board Press

I am currently 3 weeks out from the RPS meet in Indiana on September 16th. Dan Dalenberg will be handling my training leading up to the meet. I will be hitting third attempts next week and then it’s all down hill until the meet.

Contest Prep 3 Weeks out 8/23/17 & 8/25/17

Day 2 Bench Press- Shirt work up to last warm-up, opener, second attempt

Warm-up- McGill Big 3, Band Flyes

Flat Bench

585 x 1 1 board

650 x 1 1 board

700 x 1 2 board

I made a dumb mistake warming up. I  went from 495 off a 3 board to 585 to a 1 board. I rushed it and dumped it on my stomach. I should have taken a set to a two board in between to work my way down gradually. Rookie mistake on my part. I was able to re-take it and get it right from there on out.

Close Grip 3 Board Press

315 x 5 x 2 sets

DB Floor Press

12 x 3

Band Pushdowns

15 x 3

 

Day 3  Lower Body Assistance

Warm-up

McGill Big 3

Arm Hangs

McGill Chin-ups

1 x 10 sets

Bent Over Rows

8 x 3

BB Rows

15 x 3

Piston Squats

5 x 3

Goblet Squats

15 x 3

Single Leg GMs

15 x 3 sets per leg

Plate Pinches

3 sets

Planks