So I booked my ticket to the strength mecca of the world, Ohio. Within that state of power freaks lies the iron haven of Jim Wendler. If you can get over the moat and pass the security checks you are in. That's where the NOV Invitational Meet will be held. I have competed on the main stage at the Arnold Classic, at the Olympia, and even on national tv with the Bench America. I can honestly say I am just as excited if not more to be getting it on with Rhodes and Wendler. Who knows, maybe we'll lift too.
Now that the die has been cast, it's time to prepare for this debacle. Fortunately, I am presently into my seventh week of pain free training. I feel confident that I can start upping the weights. For the past bunch of months my training weights have been below 80% and I have been capping amrap at 10. Now I am going to start moving the weights up and working 5 pro's. This will allow for more of a linear progression up until the meet. It's not based on any particular percentages. I am just looking at where I am now and what I "conservatively" feel I will be capable of come meet time. I'll adjust after each three week block based on my success and how I feel.
This is how I did things way back when I was working my way up the ranks of the top ten. I didn't obsess about numbers. Far too often I see people nit picking over fractions of a percent. Listen, you don't need a fancy algorithm to get your numbers. If your next set is 310, it's much easier just to throw three wheels on for 315. It's called the close enough method.
The important aspect is working with doable numbers. I never missed weights coming into a meet. I find that psychologically devastating as well as a real strain on your cns. So don't start overestimating what you "think" you can do at a meet. Train for a contest and hit your best numbers on the platform, or Jim's garage in this case, and not in the training room.
MONDAY
-Fbl bar ext 110x5, 125x5, 140x5, w/micro mini bands and legs up 110 5x5
SS
-One arm kb rows 50 5x10
-Cable curl 50 3x10
-Dips 3x10
-Overhead plate raises 45 3x10
-Foam roll
TUESDAY
-Treadmill 40 minutes
-Foam roll/stretch
WEDNESDAY
-Trap bar deadlift 300x5, 340x5, 380x5, 300w/mini band 3x5
SS
-Back raises 5x10
-Ab wheel rollouts 3x10
-Bulgarian split squats 3x10
-Foam roll
THURSDAY
-Stairs 40 minutes
-Foam roll/stretch
FRIDAY
-Bench 280x5, 320x5, 355x5
-Close grip shoulder saver with legs up 280w/micro mini bands 3x5
-Inverted rows w/40 lb weight vest 5x10
-Tate presses 50x10, 60 2x10
-Bbl reverse curl 65 3x10
-Foam roll
SATURDAY
-SSB Box Squat 300x5, 340x5, 380x5, 300w/mini band 3x5
-Back raises 25 5x10
-Ab wheel rollouts 3x10
-Bulgarian split squats 30 3x10
-Foam roll
SUNDAY
-Trail hike 35 minutes
-Foam roll and stretch
THIS IS THE LOOK HARRY SELKOW GIVES WHEN YOU ARE NOT WEARING AN SFW SHIRT, GET YOURS HERE
