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I have not been logging my Wednesday Squat/DL assistance day where grip, upper back, and legs have been the focus. It’s pretty light and doesn’t differ much from week to week, so I’ve trying not to bore you all. As the meet grows closer, this day will become much more everchanging week to week than it is currently.

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The previous cycle consisted of the following:

Cambered bar squats for triples/doubles then single

4″ block pulls – same rep scheme as squat

Stability bench – stayed with more repetitions since this is more of ‘rehab’/transitional at this point but same idea. Sets of 5’s then 3’s has been the go-to.

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This week is a deload. But, I can tell you I pushed too hard Saturday’s deload because my body is talking to me now. I’ve made a note of this and will move forward.

 7.23.18 Week 7, day 2 bench deload:

• RPE 5

Warm-up:

• McGill Big 3
• Side laterals
• Scapula walks
• Internal/external rotation
• Rear delt flye
• Band pull-aparts

Training:

1.  DB press: 10×10 – 50lbs
2.  Incline DB press: 4×10
3.  KB skulls: 4×10
4.  Modified DB skull + close grip: 3×10
5.  One arm band press-down: 3×10
6.  Cooldown – scapula walks

I pushed Saturday a little too much, and I think I did Monday’s bench work as well.

I will make sure to get a lot of recoveries and rest this week. Last week I happened to get three massages plus the Graston, Ultra-sound, etc. that I usually get, so I guess I thought I was feeling better than I was. But, I ate terribly… so, not a great week overall for training.

I’m feeling a little more beat-up than I should, but a bit better after some recovery work, yesterday paired with some soft-tissue work.

I also have to check myself on the lighter days, i.e., Fluff & Buff and Squat/DL assistance day. I’ve gotten pretty aggressive with this as well.

I’ve worked on stabilizing my set-up and attacking my imbalances, which has also contributed to this extra bit of DOMS. I’ll adapt, but for now, need to be smart.

All in all, where I want to be this far out from the meet. The hard part is holding back and remaining disciplined with the small things that are very mundane.

Less than 16 weeks out.

I love Theo Von. I don’t agree with everything he says, nor do I endorse it, but this one about listening to what TV and the media tells you hits home. Think for yourself.

This dude is hilarious.