14 Sep Lab Rat – Pre Contest Week 6

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 August 26, 2017

This week called for a deload however due to the lighter weights I took while in London I decided to see how I felt during my warmup and go from there.  Everything felt solid as plates were added to the bar so I decided to make up the previous training that was “missed”.

Squat

• 2 x 5 w/ 155
• 2 x 4 w/ 245
• 335 x 2
• 425 x 2
• 515 x 1 (medium wrap)
• 580 x 1 (opener wrap)
• 630 x 1 (reverse band)

Deadlift

• 2 x 3 w/ 315
• 405 x 2
• 495 x 1
• 3 x 1 w/ 545
• 3 x 1 w/ 405 (form work)

Pause Squat – 3 x 5

Single Leg deadlift – 3 x 15

Suitcase Carry – 3 per side

Stir the Pot – 60

 

Bench – Monday August 28, 2017

I had a solid training session while in the UK last week, actually left feeling very confident with my bench.  Since I decided to take heavier squats and deadlifts I followed the same plan with my bench.

Bench

• 2 x 6 w/ 140
• 2 x 4 w/ 230
• 280 x 2
• 320 x 2
• 390 x 1
• 2 x 1 w/ 415
• 320 x 5 (shoulder saver, close grip)
• 370 x 5 (shoulder saver, close grip)
• 410 x 5 (shoulder saver, 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 30, 2017

Hammering weak points.

McGill Big 3 – couple rounds

McGill Pullup – 20

Piston Belt Squt – 3 x 5

Paused Goblet Squat – 3 x 10

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

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