30 Apr Lab Rat Pre Contest Week 3 – Deload

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.

This past week was a deload, since I’m running a condensed pre contest percentages used were slightly higher than a 10week split.  Most of the team will be training at Michigan Barbell this weekend which so happens to be when the heavy weeks kick off.   Should be a damn good time!

Squat/Deadlift day – April 25th

McGill Big 3 and KB swings

Squats – 5 x 1 w/ 365

Deadlift – 5 x 1 w/ 365

 

Bench – April 27th

Floor press – 3 x 3 w/ 275

Bench – 5 x 1 w/ 225 (dial in form)

Band fly – 80

Band skull – 80

 

Squat/Deadlift Accessory day – April 29th

McGill Chins – 30 reps (alternating grip)

Barbell rows – 3 x 8 w/ 225

Piston squats – 205 x 6, 245 x 6, 295 x 6

D/B shrugs superset w/ hammer curls – 4 x 10

McGill Big 3 – a few rounds