14 Apr Lab Rat Pre Contest Week 1 Day 1 & 2

I’m currently training for the RPS Redemption Meet in Ft. Myers May 30th.  Goals for this meet are to improve my 242 w/wraps total of 1550 via 550, 425, 575.

Meet prep has commenced, I’m feeling great and looking forward to lifting/hanging with fellow teammates.  Diet is squared away and dialed in, current bodyweight is 248.  This training cycle will be short and sweet, 6 weeks total.  I’m following a 3 day split using a combo day for squats/deadlifts.

Day 1 – Warm up consisted of two rounds of the McGill Big 3, KB swings and a few sets with an empty bar.

Squats (Buffalo Bar)

• 145  2 x 5
• 235 x 4
• 325 x 2
• 425  4 x 3

Deadlift

• 245  2 x 2
• 335 x 2
• 425 4 x 3

Pause squats – 3 x 6 w/285

 

Day 2 –  Warm up consisted of rotator work and an empty bar for a few sets.

Bench

• 135   2 x 5
• 225 x 5
• 275 x 3
• 315 4 x 3
• 365  3 x 3 (2 board)

Wide grip bench (paused) – 3 x 10 w/ 275

Band fly – 100 reps

Band press downs – 50 reps

Band skulls – 50 reps

Smoked. Done.