02 Aug Lab Rat – Let There Be Volume

I’m training to compete in the RPS Chalk & Iron September 30th.  I competed in the APF Equipped Nationals (June 17th)  where I totaled 1631lbs (squat – 606.X lbs, bench press 418.X lbs, deadlift 606.X lbs) at a body weight of 239.9lbs.

 

Squat / Deadlift – Saturday July 22, 2017

This was the first training day of this precontest block.  Luckily, Brian had some downtime between projects and was able to put together a 10 week program for me.  This 10 week cycle has more volume than I’ve previously done with a little heavier loading for deloads.  I kicked things off with the McGill Big three followed by some goblet squats then a few sets with an empty bar.

Squat (Bulldog Bar)

• 2 x 5 w/ 155
• 2 x 4 w/ 245
• 335 x 2
• 385 x 2
• 425 x 2
• 5 x 1 w/ 475

Deadlift

• 2 x 4 w/ 315
• 6 x 1 w/ 405 (form work)
• 5 x 1 w/ 455 (more form adjustments)
• 3 x 1 w/ 405 (even more form work)

Pause Squat – 3 x 5

Single Leg deadlift – 3 x 15

Suitcase Carry – 3 per side

Stir the Pot – 60

 

Bench – Monday July 24, 2017

Bench training isn’t much different than my squat/deadlift training as far as volume goes.  I thought for sure my elbows and shoulders were going to hate me at the end of the evening but surprisingly they felt great, let’s hope things stay that way!

Bench

• 2 x 6 w/ 135
• 2 x 5 w/ 225
• 275 x 4
• 4 x 1 w/ 315
• 5 x 1 w/ 225
• 315 x 5 (3 board, close grip)
• 365 x 5 (3 board, close grip)
• 385 x 5 (3 board, close grip)

Incline D/B (paused) 3 x 10

D/B Skulls – 3 x 15

Bench Dip – 3 x 15

Stir the Pot – 60

Back / Leg Accessory Day – July 26, 2017

Hammering weak points.

Piston Squat – 3 x 5 w/ 255

Goblet Squat – 3 x 10

McGill Pullup – 16

Paused Barbell Row x 10, D/B row x 10 and D/B shrug x 10 – 3 rounds

DOH Shrug x 15, Stir the Pot x 20 and Hammer Curl x 15 – 3 rounds