Wednesday
BTN Jerks
60 K x 3
70 K x 3
80 K x 3
90 K x 3
100 K x 3
110 K x 3
3 Position Snatch
40 K x 3
50 K x 3
60 K x 3
65 K x 3
3 Position Clean
60 K x 3
70 K x 3
80 K x 3
85 K x 3
Thursday
Deadlift
135# x 2 x 5
225# x 5
250# x 10 x 10
DB Rows
120# x 2 x 10
110# x 2 x 10
Chins
4 x 10
T Bar Row / T Bar Shrugs
90# x 4 x 10 / 90# x 4 x 10
Friday
Bench
95# x 10
135# x 10
150# x 10 x 10
2 Board Rack Lockouts
145# x 10
150# x 10
155# x 10
140# x 10
JM Press
75# x 10
85# x 3 x 10
Skulls / Flys
65# x 10 / 20# x 10
Rotational Neck Machine
10# x 3 x 10 both directions
Really good week. I was still getting pretty banged up from the volume work. Usually in the 2nd week i've adapted to the new percentage and i can add in a little more weight on the assistants without extending the time of the workout. I'm really working on keeping my rest intervals consistent and short on my assistant exercises, because they are assistants. That's another thing everyone always tells you about assistants but you never really listen until you realize it for yourself. The assistants should be the things that fill holes to fix your major lifts, they should be strength / hypertrophy in nature and the rest should be 2 minutes at most, ideally 1:30 or less. If you cant do a certain weight for the reps you need with keeping to that strict interval, you're not doing assistant work, your lifting with your ego, extending your workout which increases cortisol and decreases testosterone, drains your CNS, etc.
Wednesdays are just kind of a filler day. I'm just trying to stay familiar with the motor patterns and moving some weight around quickly because as soon as my meet is over, its straight olympic lifting for a few months until i taper into the open. I was banged up still from the squats so my strength off the floor wasnt great, but i was just really putting in some work so its all good. Thursday was a lot better than the previous one. I've been pulling in my weightlifting shoes with all this offseason volume at a lighter weight to drill my chest being higher and pulling through my heels and driving my legs rather than using majority low back. The shoes definitely helped to a point, but i broke down a lot at 250# last week, so i decided to ditch them this week. It felt ridiculously easier to hold my back and the distance the bar traveled was surprisingly short. Felt really good at 250# so im pleased. We got some custom made T-row machines, so obviously i had to try them. They are really cool, you can flip the arms either to the front and do a T bar row, or flip them to the back and do shrugs from the ground. I threw straps on and did 10 T bar rows right into 10 T bar shrugs. Cid does middle trap shrugs to fully develop the base of the neck / traps. Basically you push your hips back and have an anterior tilt with your chin tucked and try to shrug a little lower on your back. Same thing can be accomplished on the T bar machine if not better, so i did some rows, then immediately into shrugs. Swole patrol. Friday was flex friday, so i benched my tits off. 150# felt better than last week. I'm keeping the lockouts in because they are really goddamn hard, so that must be good. JM press was good, skulls, then flys really just to do something other than triceps and stretch the pecs a little.
Neck training is my new favorite thing for a number of reasons. Number one, i have terrible posture, which according to Coach Cid can be attributed to weak deep neck cervical extensors. My upper cross syndrome (anterior tilt of the head) rounds my shoulders forward which shuts off my rhomboids. Screw that. From what im seeing, you can train neck 4 times a week. I'm going to attack this pretty aggressively, and i may even add another session during the day just to train my neck and possibly some smaller muscles. I'm going to do a rotational day, a flexion/extension day, and some isometric band work. Cid measured my neck yesterday and its apparently 15.75, but i wear a 16-16.5 shirt. I want my shit at 18 inches. So, add that to the list of goals.
Diet wise, im doing ok. Still around 188, so only 3 more stupid lbs to go. I'm going to add in a 24 hour fast on the weekends, from friday night to saturday night, until im down to where i need to be. I slacked on conditioning this past week, so i got to get back on the wagon. I hate conditioning if you haven't figured that one out yet. I also found out this week that there is in fact no 185# weight class, so i'll compete at 181#. So if i can walk around at 185, cutting 4 lbs of weight won't be an issue at all. Hopefully by mid August ill be running 185# pretty easily. I don't want to be worrying about losing weight while i'm in my strength block, just want to focus on moving heavy heavy weight.
Going to talk to Matt before next week of training and go over percentages / where i'm headed. Ideally ill increase 2.5-5% for the next 2 weeks but im not sure i can handle the increase on bench and press, so i might do 2.5% on those and 5% on the lower body lifts. Maybe i'll do one week of increased percentages then a test week, not entirely sure. Either way, i'm feeling strong, leaner, more muscular, and ready to put some weight on the bar.
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