10 Aug Lab Rat – Pre Contest Week 2

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 29, 2017

The second week of pre-contest training brought 80% for a few singles and introduced knee wraps.  I kicked things off with the McGill Big three followed by some goblet squats then a few sets with an empty bar.

Squat (Buffalo Bar)

• 2 x 5 w/ 145
• 2 x 4 w/ 235
• 325 x 2
• 375 x 2
• 415 x 2
• 4 x 1 w/ 505

Deadlift

• 2 x 3 w/ 315
• 4 x 1 w/ 495
• 5 x 1 w/ 315 (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 31, 2017

Over the last few months I got “lazy” with my foot placement and I’m paying for it now.  A few team members pointed out I wasn’t getting much leg drive and my hips weren’t up.  I’m working on moving my feet forward and out slightly to find the sweet spot.  Luckily, I’ve got several working sets along with form sets each session to get things dialed in.

Bench

• 2 x 6 w/ 145
• 2 x 5 w/ 225
• 285 x 4
• 4 x 1 w/ 345
• 5 x 1 w/ 235
• 325 x 5 (3 board, close grip)
• 375 x 5 (3 board, close grip)
• 395 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 – August 2, 2017

Hammering weak points.

McGill Big 3 – couple rounds

McGill Pullup – 16

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

Piston Belt Squt – 3 x 5

Paused Goblet Squat – 3 x 10

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