First time back in the gym in a week. I've been getting antsy. Between sets of deadlifts, I had a conversation with Mr Coach about my training over the next few months. He recommended that I forego the January meet so that I can work up to a better competition in March. He's probably right, but I'll think about it.
Squats
10xBW
8 pull ups
10x20kg
5x40kg
3x60kg
1x80kg
3x5x100kg
Bench Press
2x10 band rotator cuff
8 pull ups
2x5x20kg
5x32.5kg
3x45kg
1x57.5kg
3x5x70kg -- Thank God for spotters. Didn't need any assistance getting the bar back up, but they make a world of difference getting the bar out over the chest in the first place.
Deadlift
2x15x35kg cable row
5x60kg
3x80kg
1x100kg
1x115kg
1x130kg -- Somehow, I forgot to take a hook grip, and so it was just a straight double-overhand pull, which came crashing down just as soon as I locked out. Oh well, still got the rep, and with much better form than my top sets last time. After this came the "fun" part. See, I got this great idea that I'd like to take the squat nemesis workout, and apply it to my deadlifts today. This involves working up to a heavy single, then dropping down to 70% of that weight and working back up in triples, then dropping back down to 50% for 2x5 speed sets. All of this was just to accumulate a lot of volume with a decent load and good form, without it being impossible to recover from. Fro more information, check Nick Horton's explanation of his Squat Nemesis Workout and Program here. This was definitely more enjoyable than Smolov Jr, not that that's saying much.
3x90kg
3x95kg
3x100kg
3x105kg
3x110kg
3x115kg
3x120kg
2x5x65kg
Assistance Work
Barbell Curl/Lying Triceps Extension/Calf Raise (circuit)
2x12x20kg/10x20kg/18x280lb
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