Week 6
Pretty late in writing this, busy with work last week and forgot to stay on top of the log. This was the last week on this training block, big deadlift day and last close grip heavy day. A much needed deload after and then I’m switching to some high volume work for a while. Body needs a break for a while, and I can work on some technique issues with my bench.
Max Effort Lower
Based on how easily I got 495×3 two weeks ago, I figured a safe estimation of my max was around 545 and I debated trying to get 530×3, but let’s be real. I wanted a PR single, and I had my heart set on 550. I had trouble picking my warm ups when I got up to the heavier weights, I’m in fairly uncharted territory and what are “warm-ups” now were working sets a few months ago. During warm ups the weight was moving really well, and everything felt really light up until around 455 where I hit a wall. I started to second guess my 550, but I really wanted it and decided to be greedy.
My last warm up was 505 which I really couldn’t pick, big jump or smaller jump but possibly wear myself out. It felt heavy but moved fast. Warm ups will be something I will work on, that needs to be the furthest thing from my mind when it’s meet time. My PR single attempt went extremely well. I got it without any issues, and this was a big PR for me.
I also felt great after, unlike after my squat heavy single which left me with no energy or strength. I was able to hit all of my work sets, and my assistance work went well. Bit of a cop-out on front squats, but my knees are still bothering me so I didn’t want to push it. Very good day overall.
Deadlift: Heavy Triple or Attempt PR Single
550×1
Deadlift: Work Sets
405×5, 465×3, 520×1
Deficit Deadlift
315×3, 365×3, 365×3
Front squats
135x3x6
GHR
4×10
Back Extensions
2×12
Max Effort Upper
Bench issues plaguing me, with trouble at lockout. Brandon wanted me to grab a video of a set around where the issues start, which is around 90%, thinking it’s a technique issue, not a strength one. I did one set of bench after my top set of close grip. The video was partially blocked by an older fellow, who watched us set up the camera and then chose to stand directly in front of it. Thanks guy.
Overall the day went well, my elbow was bugging me, but not because of lifting, I slept on it weirdly and that pain persisted throughout the day. Didn’t seem to inhibit my lifts all that much, but it definitely slowed me down.
Close Grip Bench: Heavy Triple
335×3
Bench at ~90%
355×3
Close Grip Bench: Work sets
265×3, 295×3, 335×1
Floor Press
185×6, 225×10, 225×10, 225×6
Incline DB Press
3×15
Pendlay Rows
4×10
Biceps/triceps
4×12/each
Dynamic Lower
Two dynamic days were rushed as I had to do them before work, luckily I work at the gym I lift at so I didn’t have far to go.
Speed Squats vs. Light Bands
250x6x2
Speed Deads vs. Short Light Bands
330x4x1, 340×5, 385×5, 425×4 (AMRAP, sloppy)
Single Leg Work: FFE Reverse Lunges
3×10
Good Mornings
4×10
Lat Pulls
3×12
Suitcase Deadlift
3×12
Dynamic Upper
Speed Bench vs. Monster Minis
195x6x3
Bench vs. Monster Minis
235×5, 265×3, 300×7 (AMRAP)
Arnold Press
3×12
DB rows
4×15
Rear Delt Flys
3×15
DB Skulls
4×15
