Peaking, Week 5: Paused Bench Press

 Huge PR of 280 tonight!! I would have been happy to hit that at the meet in two weeks. Now, I am eyeing 290.

Accessories: two sets of triceps pushdowns

Peaking, Week 5: Squats

 Last week of peaking.

Worked up to 365 in the squat, for a PR. Moved well. Looking to do 380+ at the meet.

Accessories:

belt squat- 3 sets

planks- 3 sets

Another Sling Shot PR

 Worked up to 315 on the Sling Shot tonight!

Accessories

Incline Bench (185/10, 185/10, 185/8, 185/6)

abs- 4 sets

Peaking, Week 4: Sumo Deadlift

 Sumo Deadlift

Worked up to 425/1. This was a great day because I went into it thinking 410, and ended up hitting 425. Now, I'm thinking 440 at the mock meet.

Accessories

plate loaded row machine- 3 sets

curls- 2 sets

Peaking, Week 4: Paused Bench Press

 Paused Bench Press

worked up to a new PR @ 270. Looking for 275 next week.

Accessories

triceps pushdowns- 4 sets

abs- 4 sets

Peaking, Week 4: Squats

 Squats

Worked up to 350/1 (felt smooth.. definitely have more in the tank, which is the point at this stage)

Accessories

hip thrusts (banded, body weight)- 5 sets

planks- 3 sets

* This is the first of two weeks of singles leading up to the mock meet on 9/12. The accessory work goes way down from this point forward. 

Sling Shot PR

 Sling Shot Bench

Worked up to 305/1 (15 pound PR)

Incline Bench Press (185/9, 185/9, 185/8)

plate loaded shoulder press- 4 sets

one arm plate loaded lat PD- 2 sets

back extensions- 3 sets

planks- 3 sets 

Peaking, Week 3: Sumo Deadlift

 Sumo Deadlift (2x2)

Worked up to 395/2, 400/2. Felt solid. Edit: Just realized that 400/2 is a 2RM. Nice. 

Accessories:

Hex Bar Deadlift (335/10, 335/10, 335/10)

Planks- 3 sets 

Peaking, Week 3: Paused Bench Press

 Paused Bench Press (2x2)

 Worked up to 250/2, 255/2, both being 2RMs. Things are moving very well right now.. need to keep it going another 4 weeks.

Accessories

Spoto Press (215/6, 215/6, 215/6)

Incline DBs (90's/6, 90's/5, 90's/5)

plate loaded shoulder press- 3 sets

plate loaded rows & abs- 4 supersets

Peaking, Week 3: Squats

 Squats (2x2)

Worked up to 330/2 & 340/2 (By default, they were both PRs) Both sets felt pretty good, too. 

Accessories

belt squat machine- 5 sets

curls- 5 sets

Accessory Work

 Incline Bench (205/3, 210/3, 210/3, 210/3)

 Sling Shot Bench (225/3, 250/3, 265/1, 280/1, 290/1 (PR))

 shoulder press machine & abs- 3 supersets

 back extensions-  3 sets

 lat pulldowns- 4 sets

 hip thrusts (205/10, 225/8, 245/8, 245/8)

 

Peaking, Week 2: Sumo Deadlift

 Sumo Deadlift (85%, 3x3)

380/3, 380/3, 380/3 (stiff bar; moved pretty well)

Accessory Work

Hex Bar Deadlift (385/6, 405/6, 405/6)

DB curls- 3 sets

Triceps pushdowns- 3 sets

Peaking, Week 2: Paused Bench Press

 Paused Bench Press (85%, 3x3)

235/3, 235/3, 240/3  (felt great, decided to add an extra 5 pounds for the last set)

Accessories

Spoto Press (200/6, 210/6, 210/6)

Incline DB's (85's/7, 85's/7, 85's/7)

plate loaded shoulder press- 3 sets

plate loaded rows- 4 sets

Peaking, Week 2: Squats

Squats (85%, 3x3)

305/3, 305/3, 305/3

  * These moved very well. 

Accessory Work

belt squat- 5 sets

one arm lat pulldowns: 3 sets

curls: 3 sets

planks: 3 sets

Peaking, Week 1: Sumo Deadlift

Sumo Deadlift (80%, 3x4)

350/4, 350/4, 350/4

  *All sets moved very well.

Accessory Work

belt squat- 4 sets

plate front raises & plate OHP- 2 supersets

one arm lat PD & one arm triceps PD- 2 supersets

curls- 2 sets

Peaking, Week 1: Paused Bench Press

Paused Bench Press (80%, 4x4)

225/4, 225/4, 225/4, 225/4

  * The first three sets were smooth, so I threw in a fourth set.

Accessory Work

Incline DB Press: 75's/10,10,8,8

Lat PDs: 3 sets

Triceps Pushdowns: 3 sets

Front Raises: 3 sets

Side Raises: 3 sets

Peaking, Week 1: Squat

Squats (80%, 3x4)

285/4, 285/4, 285/4, 285/4

Accessories

belt squat machine- 5 sets

hex bar deads- 315/10, 315/10, 315/10

curls- 3 sets

* Good start. This week is going to be 3 sets of 4 of the three main lifts, plus accessory work. Next week will be 3X3, the following week sets of 2, then two weeks of singles, and the mock meet on 9/12.