DAY 1 – The peaking cycle beings
170kg x3 – toes up, not belt to here
200kg 3×3 – belt on
D) Pause off the floor deadlift
E) Upper back work
Will set a clock for 15 minutes and get as much work done in that time period as possible
It was our annual lads 12 pubs at the weekend, so sub-optimal prep for this session. Felt good tho. Coming off last weeks deload has me feeling fresh. No hassle with anything.
Bench results at this comp are going to be governed solely by upper back work I expect. I have a horrible stability issue on right side shoulder from an operation many moons ago. If it stays in place, I should be able to grind a rep out.
Squats felt crap. And looked great. So strange. Didn’t feel heavy, just sloppy. On review tho, I kept my hips under the bar well.
Deadlifts were easier than expected too. Will push em a bit harder next time. Tomorrow’s workout doesn’t look too bad, so yay.
A) Deficit Deads
C) Block Pull
250kg 3×1 – belt on
D) 4040 Squats
E) 15 minutes of upper back work
4×12 @ CS KB row, Alt Serrano Press, Face Down Ex. Rotations
Very happy with that session. Deficit’s felt great. Bench was nice. Block pulls were a bit shit, but they’re my worst position so I’m not too surprised. Tempo squats were excellent, in the sense that my adductors hated me. Left one in particular.
DAY 3 – Extra Bench Day
A) 3sec Pause Bench
130kg x1 @8
B) C/S Machine 4×12
C) Pulldowns 4×12
D) Face Pull 4×12
E) Bat Wings 3×8 w/ 3s hold
Grand oul sesh. More upper back work boxed off. Bench felt ok. Heavy doubles tomorrow. Excite.
180kg x3 – toes elevated to here
205kg 2×2 – belt
147.5kg 2×2 – PR
…back to do the following later:
D) Upper back work;
– Y Raise 4×12
– 90deg Raise 4×12
– Seated DB PC 4×12
Squats felt AWFUL today. Just stiff and manky from the start. Bench felt magic. So odd.
DAY 5 – volume right down today because I can only assume next week is fucking nuts (…I know it is, for the record)
B) Block Pull
230kg 3×2 – belt for 2 sets
C) Pause On The Way Down Squat (HB)
D) 20 minutes of upper back;
Head supported rows 4×12 @ 24kg
Serrano alt press 4×10 @ 2.5kg
Face down cubans 4×12 @ 2.5kg
Pull aparts 5o reps total @ black
Still hammering the upper back work.
Can’t believe the cycle’s already been 21 weeks long.