17 Dec Lab Rat – Tis the Season for Comp Prep

I recently competed in the RPS Chalk & Iron September 28th where I tied my best total of 1653.4 lbs (squat – 633.8 lbs, bench 435.4 x lbs. deadlift – 584.2 lbs) at a bodyweight of 241.6 lbs vs. 268 lbs.  I’m currently training for SPF Daytona Beach Classic February 17th.

I wrapped up my last trip to London December 7th and started competition prep the following Saturday.  Stan and Nick kick things off a week earlier.  A rather unique 10/20/Life template was applied for my last competition that worked extremely well so I’ll be following the same format for the main movements and adjust the accessory work accordingly.

Squat / Deadlift – Saturday December 9, 2017

I did absolutely nothing while in the UK.  Let me rephrase that, I didn’t make it to gym nor did I do the McGill Big 3 therefore I knew my first day back was going to suck.  As always, things started with the McGill Big 3 followed by goblet squats then a few sets with an empty bar.  To my surprise the weights moved much easier than expected for both squats and pulls.  After my working sets from 2″ blocks I continued doing form work from the floor with 405.

Squat

• 2 x 5 w/ 155
• 2 x 5 w/ 245
• 335 x 3
• 385 x 2
• 425 x 2
• 5 x 1 w/ 475

Deadlift (2″ block)

• 2 x 3 w/ 315
• 405 x 2
• 5 x 1 w/ 455

Pause Belt Squat – 4 x 6

Single leg deadlift – 4 x 8

Stir the Pot – 120

 

Bench – Monday December 11, 2017

Bench work called for the same layout as my squat / deadlift session Saturday, 5 x 1 @ 75%.

Bench

• 2 x 5 w/ 145
• 2 x 4 w/ 235
• 285 x 2
• 5 x 1 w/ 335

Close grip bench (3 board) – 275 x 8, 2 x 8 w/ 325

Incline d/b – 4 x 10

Grenade tricep extension – 4 x 12

Band fly – 100 reps

Stir the pot – 120

 

Back / Leg Accessory Day – December 13, 2017

McGill Big 3 – couple rounds

Piston Belt Squat – 3 x 8

Paused Barbell Row – 4 x 8

Barbell Shrug – 4 x 12

D/B row x 10 and D/B shrug x 10 – 3 rounds

Lat Pulldown – 4 x 12

Stir the pot – 160