7/26/2015

Last Training Day before Aug 1st Meet

1ct BP

Barx25
135x11
185x3
215x1 4 Singles

That wraps up training. I'll get what sleep
I can, eat heartily, take my supplements. Be
as stress free as a 9-1-1 Dispatcher with a
wonderfully challenging family can be.

7/23/2015

Last Heavy Day Prior to Meet

Paused Bench Press
Bar
135x10
185x5
225x3@6RPE
Add 1-Board
275x1@7RPE
305x1@9RPE
Volume: 1,255lbs

Close Grip BP
245x5@7RPE
Volume: 1,225lbs

Total Pressing Volume: 2,480lbs

Rolling DB Ext
35x12

Man I felt strong. 305 was super easy. I'll
do a few singles Sunday night at 70% and my
preparations are completed. 275-292-308

7/19/2015

Peaking for Aug 01 Meet

Bar
135x10
185x3
225x1@6RPE
255x1@7RPE
285x1@9RPE Good bar speed.

CG BP
205x5


Terrible sleep last night but I wanted
to see where I was as far as a 2nd
attempt. 132.5 kilos should be fine.
I'll hit my 3rd attempt to a 1-Board
on Thursday. Sunday the 26th I'll do
some singles at 70% and be ready on
Aug 1st.

7/16/2015

Bench Day - Opener

Bar
135x10
185x3
225x2@6RPE
250x1@7RPE
275x1@8RPE *Opener
250x2@7RPE
250x2@7RPE
250x2@7RPE
250x2@7RPE
250x5@9.5RPE-  AMRAP
Volume: 4,495lbs

Spoto Press
205x5 3 Sets
Volume: 3,075lbs

Total Pressing Volume: 7,570lbs

CG Pull-downs
2x20

1-Arm Rope OH Extensions
60x20
50x15

Easy opener. Long pauses on everything. Worked
all-nighter so not 100% but bar speed good. Looking at
275 - 292 - 305.

7/12/2015

Accessory Day

Wide Grip Bench (Index to ring)
135x15
135x15
135x15

DB Incline Row
45x10
70x10
45x15

Rolling Extensions
30x20
30x20

That was it. Needed an easy day and this
was it. Two more heavy singles days, a couple
more accessory days,  Bench-only meet on
Aug 1st.

7/9/2015

1CT Bench Press

Bar
135x10
135x5
185x3
225x4@7RPE
270x4@10RPE*
250x4@8.5RPE
250x4@9RPE
Volume: 3,980lbs

Face Pulls
110x50
110x25

CG Bench
205x8@9RPE
205x8@9RPE
Volume: 3,280lbs

Total Pressing Volume: 7,260lbs.


The first 270 rep was paused but form
got worse as I went. 4th rep completely
touch-n-go. Slight twinge in left anterior
delt. A tough PR.

7/5/2015

5x5 Night
Bar
135x10
230 x5 6 Sets
Volume: 6,900lbs

Palms-in DBBP
70x15
70x13
Volume: 3,920lbs


Total Pressing Volume: 10,820lbs


So this is how Sunday nights will look
like for awhile. A 5x5 goes to 5x6 goes
to 6x6. Increase weight and repeat. Of
course it will peak out in 6-8 weeks. In
the mean time its a good way to build
volume into my training.

7/2/2015

Thursday - A bit Better Thursday

Bench Press

Dbl Mini's Single
135x10
185x1
205x1@8RPE
Volume: 205lbs

Straight Weight Reps
245x5@8RPE
245x5@8.5RPE
Volume: 2,450lbs

CG Pull-downs
150x20
150x20

CGBP Amrap
225x8@9RPE
Volume: 1,800lbs

Total Pressing Volume: 4,455lbs

Still under the weather, particularly energy level.
I should be back to full tilt training next week.

6/28/2015

Sunday - Sick as a Dog Sunday

Bench Press
Bar
135x10
135x10
135x10


Done