My back was bothering me the last number of days so I skipped deadlifts last week. I hope that was just a blip because I've been feel great lately.
Close Grip Floor Press 4x10 at 55% (155/10, 155/10, 155/10, 155/10)
Flat DB Press 3x15 (slow on the way down) (55's/15, 55's/15, 55's/15)
Paused DB Row 4x12/side (55/12, 60/12, 65/12, 65/12)
Close Grip Lat Row 4x20
Incline DB Skull Crusher 4x30
Paused Close Grip 6x3 at 70% (200/3, 200/3, 200/3, 200/3, 200/3, 200/3)
Competition Single at 235
Banded DB Press 2x12 (30's/12, 30's/12)
Belt Squat Row 4x10 (90/10, 100/10, 100/10, 100/10)
Paused Facepull 5x12
Banded Tricep Extension 200 reps
Beltless Paused Squat 5x3 at 70% (275/3, 275/3, 275/3, 275/3, 275/3)
High Bar Good Morning 4x12 (105/12, 115/12, 125/12, 135/12)
Posterior Pelvic Tilt Plank 4 minutes total
Alt Toe Touch 4x15/side (did 60 reps, but in many more sets than 4)
Double KB Swing 4x35
Incline Close Grip 4x5 RPE 9 (190/4, 185/5, 185/5, 185/5)
Military Press (3 seconds on the way down, fast on the way up) 4x8 (105/8, 115/8, 115/8, 115/8)
Straight Bar Pullover 5x10
Plate Loaded Row Machine 4x12
Cable Tricep Extension 6x20 heavier
Deficit Conventional Deadlift 6x4 at 70% (325/4, 325/4, 325/4, 325/4, 325/4, 325/4)
Trap Bar Deadlift 4x10 RPE 8 (315/10, 315/10, 335/10, 335/10)
Banded Hamstring Curl 4x25
Paused GHD Back Extension 3x20 holding 20 lbs (just did 3x20, not paused, no weight. This is an improvement over last week.)
Paused Close Grip 5x4 at 65% (185/4, 185/4, 185/4, 185/4, 185/4)
Competition Single at 255 (225/1, 255/1) (should have paused longer)
Banded DB Press 2x16 (25's/14, 25's/12, fell short of 16)
Plate Loaded Row 4x12
Paused Facepull 4x16
Banded Tricep Extension 175 reps
Beltless Paused Squat 4x5 at 65% (250/5, 250/5, 250/5, 250/5)
High Bar Goodmorning 3x16 (65/16, 75/16, 85/16)
Posterior Pelvic Tilt Plank 3:30 minutes total
Alt Toe Touch 4x12/side (did 48 total reps, but in a lot of sets, rather than 4x12)
Double KB Swing 4x30
Incline Close Grip 4x7 RPE 8 (175/7, 175/7, 175/7, 175/7)
Military Press (3 seconds on the way down, fast on the way up) 4x10 (85/10, 85/10, 85/10, 85/10)
Straight Bar Pullover 4x12
Belt Squat Row 4x16 (70/16, 70/16, 70/16, 70/16)
Cable Tricep Extension 5x30
Day 4: Deadlift
Deficit Conventional Deadlift 5x6 at 60% (270/6, 270/6, 270/6, 270/6, 270/6)
Trap Bar Deadlift 4x12 RPE 8 (315/12, 295/12, 295/12, 295/12)
Banded Hamstring Curl 4x20
Paused GHD Back Extension 3x20 (3 sets of 20 paused is a lot for me.. didn't make it, but did 3 sets, some paused, some not. Will get better!)
Day 3: Bench Day 2
Paused Close Grip 5x4 at 60% (170/4, 170/4, 170/4, 170/4, 170/4)
Competition Single at 245 (205/1, 225/1, 245/1)
Banded DB Press 2x20 (15's/20, 20's/20)
Belt Squat Row 4x15 (50/15, 50/15, 70/15, 70/15)
Paused Facepull 4x20
Banded Tricep Extension 150 reps
Day 2: Squat
Beltless Paused Squat 4x7 at 60% (230/7, 230/7, 230/7, 230/7)
High Bar Good Morning 3x20 (65/20, 45/20, 45/20)
Posterior Pelvic Tilt Plank 3 minutes total
Alt Toe Touch 4x10/side (I only did 3 sets... this killed me)
Double KB Swing 4x25 (varied the weight.. lighter to heavier)
* I don't know if it seems like this was tough on paper, but suffice it to say, I think I died a little bit.
I hooked up with a local powerlifting coach, who designed a 9 week program for me. There is a push-pull meet in mid January that I will be working up to.
Day 1: Bench Day 1
Incline Close Grip 4x9 RPE 7
175/9, 165/9, 155/9, 155/9: I haven't trained using RPE before, so this will take some time getting used to. 175 was probably too heavy of a starting weight
Overhead Press (3 seconds on the way down, fast on the way up) 4x12
65/12, 65/12, 65/12, 65/12
Straight Bar Pullover 4x15
65/15, 65/15, 65/15, 65/15
Rope Lat Row 4x20
Cable Tricep Extension 4x30
* Feels good to be back!
Conventional Deadlift PRs: first 445, then 465. This is +30 pounds over my previous sumo PR.
I'm starting a new program next week that calls for conventionals, so I decided to practice them tonight, since I haven't done the movement in a very long time. A powerlifting coach gave me a lot of tips this week and they've been great.
Talk about an unexpected PR out of nowhere... I had no thoughts about setting a PR tonight, but as I kept adding weight, it kept feeling great, so I went for it. Getting to 500 is now a real thing!
