15 Dec Lab Rat – First Log Post
As one of many new lifters recently added to Team Power Rack Strength I feel a brief intro is fitting. I’ve have a single meet under my belt! Yes, you read that correct. One full meet and a couple push/pulls before I knew what I was doing. May 31st I went 575, 430 and 600 for a 1,605 total (raw w/wraps @ 275). I have been working with Brian going on two years now, in that time we put well over 200lbs on my total compared to my best gym lifts. Recently I decided to clean up the diet and compete in the 242’s – making great progress towards this goal, current body weight is just over 251. Enough about me, I’m sure you’re curious about being dubbed the Lab Rat. My training will follow core principles found in 10/20/Life but there will be many tweaks added by the mad scientist himself. Following this log will show you various ways 10/20/Life can be contoured to your needs.
Leading into my last comp prep I followed short off-season training cycle hitting all major lifts the same day allowing you to place much more focus on accessory work and weak points. This split ended up working out very well so I decided to run it for 10 weeks vs. 5.
Last Saturday marked the start of week 4, all lifts ended around a 7 rpe. I pull conventional but elected to pull sumo this offseason hoping for some carry over on squats.
Warm Up: McGill big 3, Goblet squat 3 x 10
Squats: Bar x 5, 150 x 5, 240 x 3, 330 x 2, light wrap added 420 x 2, 440 x 2, 510 x 1
Bench: 135 x 5, 225 x 2, 275 x 2, 315 x 2, 345 x 2
Dead lift: 315 x 2, 405 x 2, 455 x 2
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