As of Tuesday 6/30 I finally made 205 lbs. That was the whole reason for doing the meet in the first place so I was happy that I finally saw that number. I was a little less happy about the effect that the diet to get there had on my Squat workout Tuesday! Energy was low going in and everything felt heavy from the get go. I pushed through as best I could and hit one top single at 480 (5 lbs over last week’s pitiful 475 single, but is still 20 lbs under what I want to hit at the meet and a full 55 lbs below my PR of 535). Hopefully the taper and refeed the morning of the meet (after weighins) will have a positive impact. Following the Squat I knew I didn’t have a heavy DL single in me so I just pulled 405 x 5 and called it a day on the barbells. Followed up with 30 mins of light sled pulling.
Nathan wants me at 202 by Monday so we’ve added in some extra cardio sessions. PM cardio: 30 mins incline treadmill.
Thursday 6/2 (Last Bench Press workout)
Paused Bench Press 5 x 5 x 295 (felt light and fast – this is 85% of my meet goal of 350)
Incline Press 5 x 225, 5 x 215, 7 x 205 (WEAK!!!!)
Dips – 5 max sets
DB Tri Ext – 4 x 10
Light Sled Dragging – 30 mins
PM Cardio – 30 mins Recumbent Bike
Friday 7/3
Back Squat – worked up to 425 x 5. This was 85% of my meet goal of 500 and I smoked it pretty easily. That’s at a new low body weight of 204 and after doing 2 cardio sessions yesterday. While 425 is not even close to my 5RM PR of 475 I was okay with getting 425 today. Followed that with 2 back off sets at 365 x 5 and put a little speed on the lifts.
Speed Deadlifts – 10 x 1 x 315 against doubled mini-bands. Did a set of 5 on the last set for kicks.
Prowler Sprints – 10 x 30 yards
That’s it for actual training. Next week is all deload except for a light session on Tuesday just to grease the groove.
