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 cook and clean and do things he's too busy for, but don't worry some of these are billable services.

I will just say last night was a very humbling experience.  Everything yesterday was perfect, I woke up in the morning showing a 2lb loss and was super excited about that, worked and took a client out to see an apartment, got a quick little nap in before training, etc.  I admit I still felt a bit off my game, but hey the show goes on.  I hit 260 for a single and then went for 270 and it just wasn't happening.  I went into this session and aimed low, I think I told my teammate I was hoping for 255.  So, 260 wasn't a surprise, right?  Wrong.  I actually couldn't believe it when I missed the 270.  My old bench max is 285, and of course it was, um, at a bw 13 lbs heavier...but I swear I'm just never satisfied.

When I say I struggled emotionally last night, just know like I REALLY was struggling.  I knew I was going to lose strength just based off of pretty much taking 2 months off, and I mean I knew I was going to lose some more by losing close to 15lbs while training for this meet.  Swede keeps telling me you have to take 1 step back to take 2 forward.  It's not something I have had to do so far in my powerlifting career, and I'm finding that it's a difficult place to be.

However, I've had some time to reflect on last nights training session and I'm in a much better place.  My starting point for bench at 165 is essentially...260. Seriously, 260.  Now that is a bench I can work with and build back over 285 and at a lighter weight class. It took me 3 years to build a 285 bench at 181, how lucky am I to start off in a new class with 260?  Now you might say...don't you weigh 183?  I do, but my training weight for 165 will be around 175-178, which is coming fast.

warm up: stretching and bracing exercises (video to come)

  • Bench:

barx2x8, 95x3, 135x3, 155x3, 185x3, 205x2, 225x1, 240x1, 260x1

video here ---> Bench press PR

  • Pause Press:

170x2x5 (5 second holds 1 inch above chest)

  • Side Raise:

10x10 & 15x10

  • Rear Raise:

10x12 & 15x12