I am coming to the end of the last block before my peak for Record breakers. This strength block overall went good, the basis of the block was to start to drop volume and bring up the load/intensity but still keep some lifts in there that are not competition specific so that I don't overly tax that movement pattern and have just enough variety in there to bring about new adaptations. This will allow me to go into my peak block and focus on everything being as specific as possible to the comp setting which will allow for new adaptions because I didn't overdo those movements in this block I just ended. I rotated my squats with a comp squat one week and a squat variation the next week. I deadlifted with a stiff bar the entire block and spent some time beltless as well and my bench was comp pauses one day and the football bar the other. At the accumulation of most blocks you want the volume to be at its highest but for strength and peaking blocks I focus on the opposite the volume tends to decrease as the weights get heavier so I may start the block with 3-6 reps ranges and end it with 1-3 rep ranges and I may start with 3-4 sets and end with 1-2. This way my fatigue starts to reduce so my body can recover and be ready for the heavy work that is to come. This is the way I like to end a strength block.
9-8-19
Football Bar BP- 365lbs for 4 sets of 3 reps
CG Shoulder Saver BP- 345lbs for 2 sets of 4 reps
DB BP- 90lbs x12, 95lbs x12, 100lbs x10
Rolling DB Tri Ext- 40lbs for 3 sets of 10 reps
s/s
DB Side Raises- 3 sets of 15-20 reps
Mag Grip Lat Pulls- 3x10-12
s/s
Face Pulls- 3x15
9-10-19
Spider Bar Squats- 545lbs x2, 585lbs x1
Spider Bar GM- 225lbs x5, 265lbs x5, 285lbs x5
Belt Squats- 3 plates x8, 4 plates x8, 4.5 plates x6
Prime Rows- 3x10
s/s
Ab Wheel- 3x12
9-12-19
Pause BP- 407lbs x1, 440lbs x1, 407lbs x3
Cambered American Bar BP- 315lbs x6, 335lbs x6, 335lbs x6
Weighted Dips- 61lbs x12, x11, x9
s/s
Pull Ups- 3x8
DB Flys- 3x15
s/s
DB Incline Rear Delts- 3x15-20
Supinated Lat Pulls- 160lbs x10, 190lbs x10, 210lbs x8
s/s
Overhead Cable Tri Ext- 3x12-15
