I'm four weeks out from the RPS Boardwalk Brawl. I'll likely go 220's for this meet. I've been working with Alex Cortes of EliteFTS and MountainDog for my diet this training cycle. I feel stronger and leaner than ever. I started the training cycle around 250lbs and about 8 weeks out I started altering my caloric intake and cutting out carbs at select meals. I'm waking up at 232-235 now. I would like to be consistently 230-232 the last couple weeks leading into the meet.
Today was a typical speed bench day. I'll be pushing the weight a little bit toward the end of the training cycle after having a conversation with Vince Dizenzo at the last UGSS.
[So last week was 140# of resistance, this week 170#, next week 200#]
Shoulderok 3x5 each way
DB bench 60# 4x25
Speed bench
Double red mins (80#)
Barx5
Add 3 chains per side (90#)
Barx3
135x3
185x3x8 sets (355# at the top)
BW dips
4x25
BW pull over (standing JM press)
Banded rear delts
4x25 each
Rope triceps push downs
4x25