This week I wrapped up my first full training week since the meet. Moving forward, I have decided to train 4 days a week with a 4^th day as a secondary bench movement/fluff and buff day. My bench is by far my worst lift and I definitely need stronger triceps, so implementing another day with close grip bench as the main movement will help push through that. To address all of my issues with instability on my 3 main movements, I have added bands against those lifts as an accessory after my main lift. After finishing squats, I added light paused squats against bands, comp grip bench against bands, etc. I can tell that moving forward with these added in will help my progression of the lift as well as fix some of my instability. Since I won’t be hitting the bigger numbers that I have been chasing throughout the last year during my preps, I need to have a little fun hitting some PR numbers against bands. I am very aware that I will probably be frustrated about my strength not being where I am used to having it, so I need to keep training interesting and throw in new exercises. Whatever I throw in will not just be for the hell of it though, I have a lot of issues that need to be addressed and those accessories will fit accordingly.

Monday Deadlift Day

3.4 miles on bike

McGill Big 3

Deadlifts top set 405x5x3

Lat Pulldowns 3×10 @150lbs

Chest Supported Rows 3×10 @90lbs

Hammer Curls 3×10 @40lbs

Back Extension 3×10

Tuesday Close Grip Bench Day

225x6x3

DB Incline Press 3×15 @50lbs

DB Flys 3×10 @40

Front Raises 3×10 @25

Lateral Raises 3×10 @25

Banded Tricep Pressdowns 100 total

Thursday Squat Day

1 mile on bike

KB squats rooted w/ 2 bands (see first video) These are going to help train me to root my feet into the ground while performing my main movements. The bands were placed under my big toe on each foot, and there was enough tension that if my foot came up at all, the bands were going to snap out from underneath me. I had some trouble reaching depth while being able to root my feet, but that will come over time.

Squats top set 405x5x2

Pause squats against bands 145x3x3 w/red and orange bands

Leg Ext 3×18

Saturday Bench Day

Comp Grip Bench vs bands Top set: 165x5x2 vs Green and Orange bands

Overhead Press 135x5x3

DB Flat Bench 65,70,75×10

Banded Tricep Pressdowns x 100