2021-1: Week 13, Day 4

Foam Roll Glutes, Quads and Spine

Paused Deadlift (pause right below the knee) 4x5 at 60%  (310/5, 310/5, 310/5, 310/5)

Competition Deadlift 1x1 at 70%  (365/1)

Competition Bench Press 2x2 at 75%  (210/2, 210/2), followed by 4x5 at 65%  (185/5, 185/5, 185/5, 185/5)

Beltless Competition Squat 3x5 at 65%  (275/5, 275/5, 275/5)

Windmill 3x8/side

2021-1: Week 13, Day 3

Foam Roll Glutes and Spine

Glute Bridge Band Pull Apart 3x10

Paused Bench: 225/1, 250/1, 275/1 (275 was slow, but I got it. I'd love to get this at the meet.)

2 Board Paused Bench 3x5 at 60%  (170/5, 170/5, 170/5), followed by 4x3 at 70%  (195/3, 195/3, 195/3, 195/3) 

Close Grip Bench (touch n go) 3x12 at 40%  (115/12, 115/12, 115/12)

Tempo Competition Squat against light bands - 4x4 at 60%  (255/4, 255/4, 255/4, 255/4)

Jump Squat (holding KB in a sumo stance) 10 sets of 4 reps

GHD Paused Sit Up 4x15 holding a Med Ball

2021-1: Week 13, Day 2

Superset Band Pull Apart and Band Pass Through 4x15 on each

Competition Bench Press with long pause 4x6 at 60%  (170/6, 170/6, 170/6, 170/6),  followed by 2x3 at 70%  (195/3, 195/3)

Wide Grip Larsen Spoto Press 4x8 at 55%  (155/8, 155/8, 155/8, 155/8)

Touch and Go Bench Press: 135/30

Neutral Grip Paused DB Press 4x12  (55's for all sets)

Single Arm Tricep Extension 4x20/arm  (20, 15, 15, 15)

2021-1: Week 13, Day 1

The competition is less than a month away... headed down the stretch!

Plank Row 4 x 45 seconds (50lb. DBs)

SSB Tempo Squat 3x4 @ 50%  (215/4, 215/4, 215/4), then 2x2 @ 60%  (255/2, 255/2)

Competition Pause Squat 5x5 @ 65%  (275/5, 275/5, 275/5, 275/5, 275/5)

SSB Good Morning 4x12 (155/12, 155/12, 155/12, 155/12)

KB Swing 8 x 30 seconds (53lb. KB)

2021-1: Week 12, Day 5

This was a 3 hour session!

Curtsy Lunge 3x12/side

Superman PVC Press 3x10

Comp Squat 4x3 at RPE 8.5  (365/3, 365/3, 375/3, 380/3 (3RM)), followed by 1x1 at RPE 8.5-9  (415/1)

90-90 superset with Band Pull Apart 3x20

Comp Bench 4x3 at RPE 8.5  (240/3, 240/3, 240/3, 240/3), followed by 3x1 at RPE 9  (260/1, 270/1, 275/0- ran out of gas)

Block Deadlift with Stiff Bar 4x1 at RPE 8.5  (465/1, 465/1, 475/1, 490/1), followed by 1x1 at RPE 9.5  (505/1) (the "block" consisted of 35 pound bumper plates)

Copenhagen Plank 6 sets 20 seconds with a Farmer's Carry Run in between each set. 

2021-1: Week 12, Day 4

Incline DB Fly (done as a warm up) 3x15  (25's/15, 30's/15, 30's/15)

Tempo Paused Close Grip Bench 4x4 at RPE 7-8  (205/4, 210/4, 210/4, 210/4), followed by 1x10 at RPE 9 (185/7, drop to 155/5-  I wasn't sure what weight to use. I obviously guessed too high with 185. Either way, I got a nice pump on that last set.)

Single Arm DB Paused Floor Press 4x10/side  (60/10, 65/10, 65/10, 65/10)

Superset DB Hammer Curl with Banded Tricep Extension 5x12  (I used 25's for curls.)

Single Arm Cable Row 5x10/side

2021-1: Week 12, Day 3

Braced Glute Bridge 3x10/side

GHD Back Extension 3x20 - holding 20 lbs

Stiff Bar Sumo Deadlift 5x4 at RPE 8-8.5  (375/4, 385/4, 385/4, 385/4, 385/4)

Reverse Lunge superset with Double Kettlebell Swing 5x10 each exercise

Ring Knee Tuck 5 sets 30 seconds

2021-1: Week 12, Day 2

DB Front Raise superset with DB Facepull 4x15 on each exercise  (15/15, 15/15, 15/15, 15/15)

Wide Grip Tempo Bench Press 5x4 at RPE 8.5-9  (205/4, 205/4, 205/4, 210/4, 210/4)

Comp Bench Press 5x3 at RPE 8-9 - pausing all reps on the chest  (230/3, 235/3, 240/3 (fudged the pause here), 230/3, 230/3)

Floor Cable Skull Crusher 5x12 

Westside Push Up - simulating bench press form 4x12

Superset Barbell Row 5x10 (175/10, 175/10, 175/10, 175/10, 175/10) and Barbell Shoulder Press 5x10  (95/10, 95/10, 95/10, 95/10, 95/10)

2021-1: Week 12, Day 1

Banded Step Out superset with Barbell Hip Thruster 3x20 on each exercise  (hip thrusts: 155/20, 155/20, 155/20)

SSB Front Squat 2x5 at RPE 8  (265/5, 275/5), followed by 4x2 at RPE 9  (300/2, 310/2, 320/2, 320/2)  

High Bar Squat (no belt) 3x5 RPE 8-9  (315/5, 315/5, 315/5)

Superset DB Stiff Leg  (45/8, 45/8, 45/8, 45/8, 45/8) and High Bar Good Morning 5x8  (135/8, 135/8, 135/8, 135/8, 135/8) on each exercise - as little rest as possible

Jack Knife holding sand ball 4x12/side

2021-1: Week 11, Day 5

Curtsy Lunge 3x10/side

Superman PVC Press 3x10

Comp Squat 4x4 at RPE 8.5 (345/4, 355/4, 360/4 (4RM), 360/4 (tied 4RM), followed by 1x2 at RPE 8.5 (390/2 (2RM))

90-90 superset with Band Pull Apart 3x20

Comp Bench 4x4 at RPE 8.5  (225/4, 235/4, 240/4, 240/4), followed by 1x2 at RPE 9 (255/2)

Block Deadlift with Stiff Bar 4x2 at RPE 8.5  (455/2, 455/2, 455/2, 455/2), followed by 1x2 at RPE 9 (480/2) (used a 35 pound bumper plate to create the block)

Copenhagen Plank 5 sets/ 30 seconds, 25 seconds, 20 seconds, 20 seconds, 20 seconds

2021-1: Week 11, Day 4

Incline DB Fly (done as a warm up) 3x15 (20's/15, 25's/15, 25's/15)

Tempo Paused Close Grip Bench 5x5 (205/5, 210/5, 200/5, 200/5, 200/5; superset with single arm cable rows 5x12/side

Superset DB Hammer Curl with Banded Tricep Extension 4x15 (did hammer curls with 20's)

Single Arm DB Paused Floor Press 4x12/side (40/12, 50/12, 50/12, 50/12)

2021-1: Week 11, Day 3

Braced Glute Bridge 3x10/side

Back Extension 3x20  (40/20, 40/20,  40/20)

Stiff Bar Sumo Deadlift 4x6 at RPE 7.5-8. (315/6, 365/6, 365/6, 365/6)

Reverse Lunge superset with Double Kettlebell Swing 5x12 each exercise

Ring Knee Tuck 5 sets :30 seconds

2021-1: Week 11, Day 2

DB Front Raise superset with DB Facepull 4x15 on each exercise (20/15, 20/15, 15/15, 10/15)

Wide Grip Tempo Bench Press 5x8 at RPE 8 (175/8, 175/8, 175/8, 175/8, 175/8)

Comp Bench Press 4x5 at RPE 8-9 - pausing all reps on the chest (215/5, 225/5, 225/5, 225/5)

Floor Cable Skull Crusher 5x15 

Westside Push Up - simulating bench press form 4x10

Superset Barbell Row 5x12 (165/12, 165/12, 165/12, 165/12, 165/12) and Barbell Shoulder Press 5x12 (115/9, 95/12, 95/12, 95/10, 85/12)

2021-1: No Week 10; Week 11, Day 1

I had to skip Week 10 for personal reasons.

Week 11, Day 1

Banded Step Out superset with Barbell Hip Thruster 3x20 on each exercise. (hip thrusts: 155/20, 155/20, 155/20)

Barbell Front Squat 2x8 at RPE 7 (185/8, 185/8), followed by 3x4 at RPE 8-8.5. (225/4, 245/4, 245/4)

High Bar Squat (no belt) 3x8 RPE 7  (275/8, 295/8, 275/8)

Superset DB Stiff Leg (25/12, 25/12, 20/12, 20/12, 20/12) and High Bar Good Morning 5x12  (95/12, 95/12, 95/12, 95/12, 95/12) on each exercise - as little rest as possible. 

Jack Knife holding sand ball 4x8/side

2021-1: Week 9, Day 4

Squat 5x2 at 85%  (360/2, 360/2, 360/2, 360/2, 360/2)

Squat 3 competition singles at 95%  (405/1, 405/1, 405/1)

Bench Press 5x2 at 85%  (240/2, 240/2, 240/2, 240/2, 240/2)

Bench Press 2 competition singles at 95%  (265/1, 270/1)

Deadlift 4x2 at 88%  (450/2, 450/2, 450/2, 450/2)

Deadlift from deficit 3x1 at 93-95%  (480/1)  (I called it a day after the first set. This was a killer workout with a ton of volume at high percentages)

Jack Knife 3x12/each

* I really like how both squats and bench moved after all of that volume. Even though I was toast after the first set of deficit deads, I really like my overall performance today. Great confidence builder!)