Full disclosure: I am writing this after my meet. But it still seems important to post my last week of training so here it goes:

 

TUESDAY- a week and a half out from the meet

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

 

  • Suspended GM from position you would start your deadlift.
  • Work top to heavy set of 3

 

These were better… mornings. 255/260x3. I have a feeling I will be doing a lot more of these in my next meet cycle.

 

 

  • Deadlifts from floor
  • 60% for 5 sets of 1

 

255 5x1. GrEaSiNg ThE gRoOvE

 

 

 

  • Reverse Hyper
  • 5 sets 6 reps
  • + use more weight than last week

Probs 7-8 kilo 25 plates total

 

 

Free Time

Whatever you want

 

———

 

THURSDAY

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Seated Rows
  • Facepulls
  • Pulldowns
  • One Arm tricep Band Pushdowns

 

 

  • Bench Press
  • 8 sets 3 reps with 50%

 

110

 

  • Tricep Extension with bells (can be kettle bells, dumbbells or fat bells).  160 total reps. Use as many sets as you need but no more than 30 seconds rest between sets  

 

Lying dead stop tricep extensions.

 

  • Seated Rows (any grip). 1-3 warm up sets and then 2 sets of 8 reps leaving around 1-2 rep in the tank on each set.  
  • + less than 3 minutes rest

 

 

  • Seated Shoulder Press Machine
  • 2 sets of 8-10 (each set to failure)

2 plates each side

 

  • Heavy Face Pulls
  • 3 sets of 6-8

 

like 120.

 

  • Free Time
  • Whatever you want

I think I did grip and lats and other than that, minimal free time for everything.

———

 

 

  • SATURDAY
  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

  • Squats - no box
  • Work up to a weight that is 80% for 1

 

Full gear (no wraps) up to 415.

 

 

  • Reverse Hypers (heavy)
  • + 6  sets of 8-10 reps

 

  • Blue Ab Bench with very light med ball between knees with feet off floor.  
  • + crush ball between legs
  • + 4  sets to failure

 

  • Time
  • Whatever you want

Probs not much because I'm no dummy

 

  • Recovery
  • 90/90 breathing - 5 minutes
  • Light stretching

 

 

——

 

 

  • SUNDAY
  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Lat Pulls
  • Face Pulls
  • Pull Downs
  • GHR
  • *2-4 sets (whatever you need)

 

 

  • Floor Press
  • Work up to 90% of your best this training cycle for 1 rep

 

200 and that is the end of benching until the meet.

 

  • Chest Supported Rows
  • + 4 sets 6-8 reps

 

  • Band Push Downs
  • Mini or Light Band - 160 total reps without stepping away, so the rest will be less than 10-15 seconds when needed.

 

 

  • Free Time
  • Whatever you want

 

 

  • Recovery
  • 90/90 breathing - 5 minutes
  • Light stretching

 

Tuesday and Wednesday I did light fluff n buff workouts to get the ol blood flowing and that was it then it was meet time.