Currently I am 6 weeks out from the meet I am doing at the end of January in New Jersey. This week I am coming off of a deload, and planned on having a good starting point to build from with all lifts at 80%. Not being in gear the last 13 weeks has hurt me a little bit, and I was struggling to find my technique on all 3 lifts. Hopefully next week goes a little bit smoother and I’ll have a better starting point.

Monday Deadlift Day

Plan for deadlifts was to work up to 80% (~600) and hit them for a few doubles.

1 mile on bike warmup

Birddogs, Rolling Planks, McGill Curl ups

Dynamic Frog warmup

Clam Shells

135×10

225×5

315×3

405×1

495×1

585×1

Top Sets: 600 2×2, 600×1

Reverse Hypers

Leg Curl

Barbell Rows

Thursday Squat Day

Squat day is when things got a little shifty. I wanted to work up to 685 and 700 for some good singles, but my execution just wasn’t even close to being there on that day. 685 is less than 50lbs of what I can squat raw, so in theory I should be well up and over 850 the way that most get out of their gear. I was missing 685, falling backwards, not getting anywhere near depth, and then going way below depth for another. Im gonna have to tighten up big time over the next few weeks in order to have the day that I want.

1 mile on bike warmup

McGill Big 3

Dynamic Frog warmup

Clam Shells

Empty Bar x 20

145×5

235×5

325×1

415×1

505×1

595×1

Top Sets: 685 for 3 attempts at a single

Friday Bench Day

1 mile bike warmup

McGill Big 3

Banded pull aparts/shoulder warmup

Empty Bar x 20

135×5

185×5

225×3

275×1

315×1

385×2

435×1 attempt, head almost cut off

425×1 to a 2 board

405x 2 singles to a 2 board.