
25 Mar 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.
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