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Week 12 is all about working my way up to what I will be opening with at the meet June 4th. Today I just did some triples, doubles, and singles working my way up to 320 lbs.
Bench Press – barx3, 135×3, 225×2, 275×1, 320×1
Tricep Pushdown – 50x3x10
Training Partner: Nick Bennigsdorf
Squat – 380x3x3
Squat – 435x1x2
Pause Squat (Below Parallel) – 135x3x10
Training Partner: Nick Bennigsdorf
OHP – 190x3x3
OHP – 210x1x2
Upright Rows – 75x3x10
DB Shrugs – 55x3x20
“…last Strength Block workout until Mid-January. I feel like I have hit a plateau in my training and I am going to switch it up. I have roughly planned out the next 24 weeks of training with an APF meet in Omaha at the finish. Starting on Monday 11/16/15 I will start Hypertrophy Block training. This will last for about 10 weeks. I will then go back to a Strength Block for roughly 8 weeks. Lastly, I will finish up this cycle with a 4-5 week Peaking Block. This will be the first time I have tried all of the Phases of training in a Macrocycle. After my poor performance at the NASA meet I want to come back better than ever, I was going to do a meet in Chamberlain, SD in February, but I am going to skip it to focus on getting stronger. I will try to update the blog more often. I am going to set up a schedule for posting dietary and training journal material as well as some product reviews that I haven’t had the chance to do yet. Stay tuned for a lot of material to be coming your way.”
– Excerpt from my last post.
Well…I am just putting the finishing touches on packing my meet bag for this Saturday. I am excited for my 2nd experience at a meet. Main goals for this meet: 1) don’t bomb out, 2) hit at least 2/3 on every lift, 3) beat 1st meet total. (This shouldn’t be hard. My planned openers already do this.), and 4) HAVE FUN. Secondary goal: 1) PR on all 3 lifts. The way I have planned my lifts, my total should be close to 185 lbs over my 1st meet 6 months ago. I will post my planned lift numbers later today or tomorrow. Stay tuned!
Felt good. Form is working better. Last training session before the meet.
Good start to deload week. Felt strong. Shoulders felt good. Feeling like I am finally finding a way to keep my body tight and actually use my legs on bench. Last bench session before the meet on Saturday.
Heavy Hammer Gym 