Lab Rat – Competition Training is Finally Here!

I’m training for RPS Redemption III May 28th in Ft. Myers, FL.

[wa-wps]

 

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

Deadlift

  • 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.

Bench

  • 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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