Lab Rat – Pre Contest Week 2

I’m training for RPS Redemption III May 28th in Ft. Myers, FL.

[wa-wps]

 

Week two brought a 7% increase in weight and one less rep per set.  Came down with a minor cold few days before squats/deadlifts that I thought would zap me but everything moved surprisingly easy.

Squat / Deadlift – Saturday 3/19/16

McGill Big 3, KB swings and an empty bar were part of the warm up routine.

Squats (Iron Wolfe Bar)

  • 2 x 6 w/ 155
  • 245 x 5
  • 335 x 4
  • 3 x 3 w/450

Deadlift

  • 225 x 2
  • 315 x 2
  • 405 x 2
  • 3 x 3 w/455

 

Bench – Monday 3/21/16

Still wasn’t feeling 100% but got in there and knocked everything out.  Thankfully the percentages are still low.  Rotator work and several empty sets with the bar were used to get some blood flowing.

Bench

  • 2 x 5 w/ 140
  • 2 x 3 w/ 230
  • 280 x 2
  • 3 x 3 w/ 330

Bench form work – 4 x 2 w/ 230

Medium grip bench (shoulder saver) – 4 x 4 w/ 300

 

Squat / Deadlift Assistance Day – Wednesday 3/23/2016

Barbell row – 3 x 8 w/ 225

Lat pull down – 3 x 12

D/B shrugs – 3 x 12

Piston squats – 3 x 5 w/ 235

Single leg deadlift – 4 x 8

This was a pretty quick session, I kept the weight in the light/moderate range and moved quick from one exercise to the next.

 

No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below


Take 25% OFF
Your first purchase
Subscribe Now!