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!
