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Missed friday's workout - was a deload week anyways. Will probably change up my programming soon too. Probably do a heavy single and some lighter back off sets of 5.
Squat
Bar-10
155-5
265-5
375-1
430-5,5, - Didn't bother with a third set.
Calf raise
155-30
Bench
Bar-10
155-5
265-1
320-3, Didn't feel like doing two more sets at this weight so backed off.
265-5,5,
Lat pulldown
135-10,10, - just did these to stretch out my shoulders from benching.
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Deadlift - 3" deficit
Bar-10
155-5
265-5
365-5 - Left a few in the tank
RDL's - did these 3" deficit too for the ham stretch
365-5
Incline Dumbbell bench
50-10
105-8,8,
Chins
BW-5,5,
DB 1 arm row
105-8,8,
Curls - did a few sets
Ab wheel - 5 Still very sore in my groin. Must have pulled it bad when I did sprinting a while back.
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I just received news that I am indeed on the Canadian Powerlifting team, and am good to go to Worlds in South Africa. Sort of bittersweet news for me. I can't take it easy over the summer, and have to focus on training. The competition date for my age and weight class is set for October 6.
Accessory day
Leg press
90-10
360-5
450-5
550-3,3,3, - a couple reps in the tank for these.
370-5,5, - easy back off sets for volume
Close grip bench - super setted withleg press
bar-10
155-5
243-5
293-5,5,5,
243-5,5, - easy back off sets for volume
Super setted these 3 exercises below
Hack squat
sled-5 - last time I did these my left knee hurt as I strained my acl - felt good today
20-5,5, - still easy but haven't done these in a while so took it easy
DB OHP - sitting
40-10
75-8,8,
Lat pull down to tricep press
135-10
180-10,10,
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sweet dude, that will be fun. your PL has helped you see the world!
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Well deserved, Marc! Keep at it!!
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Originally Posted by Cole Gorton
Thanks alot guys! Yes, I would likely never travel to these places otherwise Cole!
New workout:
I may not follow this exactly to a tee, but will make a few substitutions as I see fit. For example today I put in hack squats over bulgarian split squats.
Squat
Bar-10
155-5
265-5
375-1
452-1@8 supposed to leave a couple reps in the tank which I did - vid below
375-5,5, back off sets
342-5,5, lighter back off sets as per program
Threw in some calf raises - 155-25
Hack squats
sled only-12,12, started light on these. Went easy so will add weight for next week
DB row
50-8
95-8,8,8,
Face pulls
Red band for 10,15,15,
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Comp Bench
320-1
265-6,6,
Temp Comp bench - 3 seconds down, 1 second pause
220-6,6,
RDL's
Bar-6
155-5
265-5
285-8
305-8
DB Incline bench at 40 degrees
45-10
65-12,12,12
Lat pull down
205-10,10,10,
DB curls seated - 30-12,12,12,12,
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SSB Squat - program called for high bar but I like SSB's better. Didn't bother with knee sleeves.
Bar-10
160-5
270-2
315-7,7,
SSB tempo squat with 1 second pause (3/1/0) Substituted SSB over high bar again
245-7,7, - actually liked these, however I can feel my hammies a bit. Will likely have some hammie DOMS tomorrow
Wide grip 3 second pause bench - went full legal grip which is 3 fingers wider than my normal comp bench
Bar-10
155-5
243-4,3,3,3 - was supposed to be all 3's
1 arm DB rows
50-5
105-10,10,10,
Leg press
180-12
270-12,12,12,12, last set seemed the easiest - several reps in the tank for these
Lat pull down
160-10
210-12,12,12,
Wow, long work out 1:45 minutes or so. Too much resting maybe...
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I ordered a combo leg curl/leg extension machine. I looked into plate loaded and stack machines and decided on the stack machine even though the are 3 times the price. The plate loaded just don't have a consistant weight throughout the movement.
Today - all sets were done with 2-4 reps left in the tank.
Deadlift
Skipped the heavy single - just didn't have the mindset today for a 520 deadlift. Probably need to lower my deadlift training max, although the follow up sets weren't too bad
Bar-10
155-5
265-3
375-1
430-6,6,
Paused deadlift
320-6,6,
Close grip paused bench
230-8,8,
310-8,8,
Chins - BW-5,5,5,
GHR- BW-9,10,12 - Haven't done these in a while
Tricep press down
115-15,15,15,15, last couple sets were tricep burners
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Squat
Bar-10
155-5
265-5 Added belt
375-1
458-1 - Added knee sleeves - Est rpe 8 - vid below
407-4,4, rpe 8
365-4,4, rpe 6
Hack Squat
sled-5
sled + 30 - 12,12, These are a good finisher - can really feel those in my quads. Either my sled alone is really heavy or I'm weak with these as 30 pounds felt heavy.
Chest supported DB row on inclined bench (both arms at same time)
35-12
65-8,8,10 - First time with these - will go 10 pounds heavier next week
Face pulls with red band - 12, 12,12,
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