This week was definetely going to be approached in a way where I could get some recovery in from the 3 week gear cycle I did for squat where I was also squatting 4x per week
I am taking out the 4th day… usually thursday, from here on in. Sunday squats will be taken out as well when we get close to the meet. I didnt really hit any heavy lifts this week so hopefully ill feel better next week.
352 5 triples
319 4 sets of 5
396 for 5 triples with pause… GRIND CENTRAL STATION. Bench is super fatigued right now and everything feels heavy as balls.
5×5 with 286
Close grip bench
sets of 10 with 220 and 264
Tricep work and other shit I cant remember
Lifting raw is stupid but whatever… following my plan for worlds.
Deficit pulls, no belt
331 for 10 doubles
45 degree back raise – lots of sets of 10…..
WRAPPING LUIS… very tiring and I count that as work.
Bridges ABs… 7 sets of 15 get the fuck off me bro
Well I knew my bench was shit so I did some speed work and lockout work like back in the old days at xaverian.
Basically keeping heavy off the chest out of the equation.
331×3 for 10 sets
worked up to 496 3×3 off of a 3 board
Lateral raises 4 sets of 15 with 25# DBs
Face Pulls 5×20
Wide grip rows… 264 5×5
440 5 triples. Completely naked basically… not even warm pants or knee sleeves. I dont think I can squat 500 without my sleeves now.