MONDAY
Treadmill 1 hr
Stretching and lax ball trigger point
TUESDAY
Warm up
Circuit:
Dbl shoulder press 2x20
Lunge 2x20
Trap bar shrug 2x20
Circuit:
Dbl tri ext 2x20
Plank 2x30 seconds
V handle pulldowns 2x20
Circuit:
Curl 2x20
tbar row 2x20
back raise 2x20
WENESDAY
1 hr treadmill
Stretching and lax ball trigger point
THURSDAY
1 hr treadmill
1 hr deep tissue massage
FRIDAY
Warm up
Bench 350 2x2, *add towel 405 2x2, 450 2x2
Circuit:
Underhand band pushdowns 5x10
Band GM 5x10
One arm dbl rows 5x10
Rope w/chain one arm hammer curl 5x10
SATURDAY
1 hr treadmill
Stretching and lax ball trigger point
SUNDAY
Warm up
SSB squats 310/355/400x3, 310 3x5
Superset w/: Spud strap pulley rows
Trap bar dl 310/355/405x3, 310 3x5
Superset w/: Dbl bench press
Rack raise 5=3x10
Superset w/: Dbl curls 3x10
Another week of training in the books. The meet is drawing closer by the day. I'm pretty much three weeks out. My bodyweight is coming along. I am 241 presently. Within the next few weeks I should be right around 238 before my cut week.
Training went pretty well. I say pretty well with benching being the one exception. The pec/shoulder issue acted up once I got passed the warm up weights. After using the towel to take out the last inch and a half from the bottom it felt substantially better. I prefer the towel to a board because the rolled up towel gives like the body does. The board feels too unnatural to me. It provides a lot of rebound in the bottom unlike the body itself or the towel.
So I devised a plan for next week. I am to work up to 475 for a double. Unlike the last two weeks where I added the towel in when I started feeling uncomfortable, I am going to add it at around 225 lbs. This way I can save myself up for that last set. If I'm pain free I am going to take away the towel and go for broke. That will be the last heavy press before the meet. I'll have two more weeks of recovery for the area. Hopefully it will work out as good as it sounds to me.
Now for the continued good news. My back, hips, knee, and elbow/forearm tendinitis all feel great (these are all the problem areas that rear their ugly heads on occasion). Being that my active recovery work has not really changed, I have to deduce it is the result of all the different movements I am doing now. They are helping not only strengthen all those problem areas, but stretch them as well.
Right now I'm heading in the right direction. I just have to be even more vigilant with sleep, nutrition, and recovery. I'm thinking I might even start working on some mental prep. Time to dig into those sports psych books I have. Leave no stone unturned.