Week 6 Training

Squat Day

A- Max Sets of 3

Warm-up 1: 135 x 10

Warm-up 2: 225×5

Warm-up 3: 375×1

Work set: 405-2 x 3

Needless to say, I was looking forward to this day. After weeks of high volume and belt-less training, It was time I started getting closer to my max and using a belt. The video below was actually my best set. I used the belt on the second set, but it didn’t feel as good yet I had more stability. Evidently my midsection seemed to have grown to compensate for the lack of the belt and create a better foundation of strength and stability. It felt a bit harder than I wanted to, but looking back in my books, I don’t think I’ve squatted 405 for more than a double. I’ve done 415 for a double in training for Nats, but 405 with no belt–in weightlifting shoes–for triple is a big difference.  All in all I’m happy with the result.

And if my squat seems a bit high…fuck off. I bury my squats when it matters.

B- Front Squat 5×5 135

Bench Day

A- Max Sets of 3 (paused sets)

Warm-up: 135 x 10

Warm-up: 185 x 5

Warm-up: 225 x 1 (with pause)

Warm-up: 245 x 1 (with pause)

Work Sets: 265- 3 x 3

Drop Set: 225 x 8

Since the bench is my weakest, it’s fair to say in terms of the numbers/percentages it’s not quite the heaviest in training for needing a belt. It’s strange. I suppose it’s about how taxing the weight is on the body, but unless I’m in the 300’s I’m not going to feel like I’m going to die. I could of gone for another set, but being the smart guy that I am– I knew it was going to look like shit. The video is the 2nd of the 3 sets. The 3rd one started to look bad so I stopped. The drop set was random, I wanted more volume. I will be doing this from now on.

I knew I was going to need wrist wraps though, especially ever since I went 3 fingers on my AMRAP squat a couple weeks ago. The wrists have been feeling weak since then so I used the wraps as precaution. It’s important to note they’re 26-32cm wraps too, competition legal. No sense in using what you can’t use on stage, ya dig?

B- Incline DB Press 4 x 6

65 x 6

70 x 6

75 x 6

80 x 6*

(*rep PR at this weight. Probably won’t go past this for the following weeks by lowering the weight and upping the volume for light work so I don’t kill the shoulders.)

 

C- Landmine Row (with horn grip attatchment)

55 x 10

60 x 10

70 x 10

C2- Banded Triceps Pushdowns

Green Monster Band- 3 x 15
Deadlift Day

A- Max Sets of 3

Warm-up: 135 x 12

Warm-up: 225 x 10

Warm-up: 315 x 5

Warm-up: 405 x 1

Warm-up: 455 x 1

Work Sets: 480- 4 x 3

I was very pleasantly surprised at my performance on this day. There’s no doubt with the help of #2scoops of pre and an awesome dinner the evening before that knocked me out, I was ready to lift. Today didn’t come without a challenge and work threw a wrench into things, but I was able to utilize my time wisely and get my shit done. I think the 2nd and 3rd sets felt best, but mainly the 3rd set (see video below). I noticed in the videos my chest keeps dipping forward which pisses me off a bit, but I hadn’t stretched like I have been recently and worked on activation drills before hand. I was just ready to go, man. Decided to go head and use a belt right from the jump and boy did I feel  a difference. Like the squat, it took a little getting used to, but the squat is my bread and butter. There isn’t much that could mess it up. I was ready to go for 500, but Coach Curtis made the call for 480. Now I know for sure I’m ready for 500’s. 


B- Snatch Grip Rack Pulls

225- 4 x 8

C- Weighted GHR w/ 8kg KB

3 x 8