26 Apr Lab Rat – Pre Contest Week 2 Day 2 & 3

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 and 575.

Training has been going great so far, starting to move some weight and get everything dialed in.

Monday night’s bench training started with rotator work and a few sets with the bar.

Bench

• 225 2 x 3
• 275 x 2
• 315 x 1
• 350 3 x 3
• 385 3 x 3 (2 board)

Wide grip pause bench  3 x 10 w/ 285

Band Flys – 80

Band skulls – 80

 

Squat/Deadlift Accessory Day

McGill chins – 30 alternating grip

Barbell rows 3 x 8 w/ 225

Piston squats – 3 x 8 w/195

D/B shrugs superset with band leg extensions