17 Mar Lab Rat – Competition Training is Finally Here!
I’m training for RPS Redemption III May 28th in Ft. Myers, FL.[wa-wps]
First week of contest prep, 405 x 4. Looking forward to going into the 600's this time around! #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #spring #springbreak
A 9+ month offseason has come to an end, finally. I look forward to putting all the pieces together and improving my total. With that said, there’s still a long road ahead and a lot of work to do. Due to several unforeseen circumstances I didn’t make Team Samson’s Saturday session so everything got pushed back a day ultimately dropping my squat/deadlift assistance day.
Squat / Deadlift – Monday 3/14/16
McGill Big 3, KB swings and an empty bar were part of the warm up routine.
Squats (Texas Bar)
- 2 x 6 w/ 145
- 235 x 5
- 325 x 4
- 2 x 4 w/415
- 225 x 4
- 315 x 4
- 2 x 4 w/405
Everything felt fast, as it should.
Bench – Wednesday 3/16/16
Rotator work and several empty sets with the bar were used to get some blood flowing.
- 2 x 5 w/ 140
- 230 x 4
- 2 x 4 w/ 300
These moved without much effort however Brian and Byrd pointed out the bar path wasn’t correct (on going issue) so I was prescribed some form work with 230. Five sets of two reps to be exact. This will be keep as a secondary movement for the next couple weeks to engrain it. I followed this up with some medium grip bench work with the shoulder saver. 5 x 5 w/ 275. These yielded great results during my offseason so naturally I wanted to keep them in the rotation.
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