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 have officially started 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.
Last night I had my second pressing day. It was a nice little break from the 100% lifts from this week. Just kidding, it wasn't nice, it was one of the most difficult training sessions I've had in a while. I think I can probably attribute this to a combination of lack of food, and also from being fatigued from bench and squat. I know this because last week 140 for 2 sets of 25 was cake. This week I added 5 lbs (like I do everytime I get all of my reps on both sets) ...and it was extremely difficult. I actually only got 17 on the 2nd set. Struggle city.
Note to self: don't skip meals on training days. ESPECIALLY when you are on extremely reduced calories. Common sense right? Well, it's not like it was intentional, or even due to me forgetting to pack food. No, I simply did not account for time in between meetings with clients to eat my food. I can assure you I will never forget to schedule my own feeding time into my day again. These past few weeks at work have been anything but easy. I'm extremely busy and currently trying to house 6, yes, six individuals at one time. This is totally absurd. I'm also meeting with the other 8 people on my case load, and conducting intakes to fill the other 8 spots in my program. It's pretty crazy. It's awesome because i've gotten to build the program from 0, but also very stressful.
The point here is, don't forget to take care of yourself, even at work, sometimes you have to put your needs first. How selfish of you to want to eat?
Warm Up: bracing and stretching
Wide Grip Bench:
barx2x15, 65x15, 95x15, 115x12, 145x25, 145x17
(the goal here is to get 2 sets of 25 reps. If I don't get 25 reps on the 2nd set, I just do the same weight next week and try to get more.)
Rolling Triceps:
30x3x15 (these will probably increase to 35lbs after the meet)
Swede Burns Rear Delt Pull Aparts:
Pro mini band long x 3 x 30
Cable Extensions:
27.5 x 4 x 25