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 only have two training days left in this microcycle before I finish out this mesocycle and start 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 clean and do things he's too busy for, but don't worry they are billable services.

So, i'm about to finish out a mesocycle and go right into my peaking cycle.  Mesocycles are 6 microcycles long and then the last one is a deload.  However, I am not doing a deload.  The idea is to go into the maxes already fatigued, and really build on that.  That way, when I do deload going into the meet I get to cash in on all of the work I've done.  I'm pretty fried to be honest, but like I said, that is the goal here.  I'm also fried emotionally, so I guess that doesn't help.  I have a lot going on in my personal life at the moment and also at work.  If there's one thing I've had to learn how to do, it would be learning how to separate my personal life and stress from training.  It can be an extremely hard task, but having an awesome group of weirdos to train with and make you laugh definitely helps.  Self care goes a long way too.  What is self care?  Well, for us girls, going to get our nails done, going shopping, having a girls night, etc.  Honestly, it can be whatever you do to relax and decompress, think of it as your "me" time.  Whatever it means to you, do it.  You need it, and you can thank me for it later. On to the good stuff. So, tonight I had my second pressing day (as opposed to my main bench day, which is heavier).  I guess you could call it my "pump" day.  It's one of my favorite days, because well...bench.  I just love bench press.

warm up: stretching and various bracing exercises

  • wide grip bench:

bar 2x15 , 65x1x15, 95x1x15, 115x1x12, 140x2x25

  • Rolling triceps:

30 x 3 x 15

  • Swede Burns rear delt pull aparts :

* these are different than traditional pull aparts and I will upload a video detailing how to do them soon. Pro mini band long x 3 x 30   (I actually just switched from the black band back to the red, so I could slow them down and really work on squeezing.)

  • Cable extensions:

27.5 x 4 x 25

You will notice that my training may seem minimal, I think I commented on this in my interview when I was at the compound.  I really want to show everyone how 5thSet works, and how you don't have to  workout with crazy weights to get the maximum results.  I'm not saying it's a bad thing if you do, and maybe I'm crazy, but if I don't have to work out with extremely heavy weights in order to be able to lift them on meet day when it counts...then I'm just not going to.  I'm concerned about going the distance. It's simple, and you can do it too.