I guess I should start out by letting you know a little bit about my training. I do and always have ascribed to the 5thSet Methodology. I only train 3 days a week, Tuesday, Thursday, and Saturday. 5thSet runs on a 4 session microcycle over the course of 9 days, so every week is different. I have officially started my meet prep. My logs are starting in a really unique place, and i'm excited to share the 5thSet peaking cycle with all of you right off the bat. I'm currently getting ready to compete at the U.S Open in San Diego on April 23.
Disclosure: I am currently trained by Swede Burns and my program is tailored to my needs, in fact the only thing that has really changed over the years is the weights i'm using! He is compensated fully for his services, usually I cook and clean and do things he's too busy for, but don't worry some of these are billable services.
So, the way this whole 5thSet peaking thing works... 100%, 90%, 80%, dead. Just kidding, or am I? No seriously, so I do a microcycle of each, hitting each lift for a single at 100% & 90% and then a triple with 80%, and then I really just feel like my body is toast. Anyway, point is, those are the percentages, but I am allowed to go above that. I always do 100% touch n go and then 90% with press commands. I actually like benching with a pause better, I feel like I stay tighter that way.
Last night I felt really strong. I think 235 was about 90%, but that was super easy, so I went for 255 and then 265. 255 paused felt awesome and then I just missed 265. This makes me happy. I'm doing cardio 4-5 times a week right now, and on extremely reduced calories. At this point my body is just responding amazing to all of the stress it's under and I couldn't be happier with where I'm at strength wise...given that I've dropped so much weight. Idk how much cause I haven't gotten on the scale in a while, oops. All I know is that I'm in a good place weight wise for this meet. I just leave the diet stuff up to my main girl Jenn Streaky Yates. She's been keeping me sane and on track over the past 2 months.
Finding someone to do your diet that is a good fit is no easy task. I've definitely had my fair share of hopping from one person to the next. Finding what works for you is so important, because like I said in my last log, you're in it for the long haul. Figuring out a "diet"/meal plan, whatever, that you can follow on the long term and teaches you how to make healthier choices is so important. At a certain point it's no longer a diet, it's just you, living your life and making healthier choices.
Bench:
barx2x8, 95x3, 135x3, 155x3, 185x3
w/pause 205x1, 220x1, 235x1, 255x1
Video here ----> 255x1 Bench Press
Pause Press: 5 second pause 1 in off chest
175x5, 195x2x3 - normally I would just stick with 175, which is 5lbs more than last week, but Swede felt I needed something heavier for during this peak.
Side Raise:
10x10 & 15x10
Rear Raise:
10x12 & 15x12