16 days out.
Bench
Goal was to work up to a fast single and then hit some speed doubles
135 for 5 3 sets
225 for 3
315 for 2
405 for 1
425 for 1 80% of 530
Speed work with 20 seconds in between sets
265 for 3 sets of 2. 50% of 530
Elitefts Swiss press bar strict over head press
135 for 8
225 for 8
275 for 4. Most I have done over head since my shoulder injury in 2010.
Lying barbell exts
135 for 8
185 for 5
225 for 5
135 for 8
Incline db fly
35s for 8
65s for 8
85s for 8
Battle ropes
Split tabata with john and we focusing on pecs, delts, and triceps
Done
So that's all but a wrap for this training cycle. I will hit some lats, biceps, upper back, and core this Saturday in between a swim meet and then it's one last deload week. This will be the 3rd time I have done assistance work in some fashion this week. Usually I scale way back but I am doing something new and keeping it up until the last week. This is also the first time in a meet cycle that I have done some form of conditioning/Gpp each workout. Lots of prowler, sled, and treadmill this meet prep. I also plan to keep this in play until the last week. After my last two deload days and final assistance day I will then have 5 days of total rest before meet day.