MONDAY
Treadmill 1 hr
Back, hip, and shoulder stretching/rolling

TUESDAY
Warm up
2 Full body circuits for 5x10

WENESDAY
1 hr treadmill
An a$$load of back stretching and rehab

THURSDAY
1 hr treadmill
A metric sh!t ton of stretching and rehab
1 hr deep tissue massage

FRIDAY
Warm up
Bench with towel 375 2x2, 425 2x2, 475 1x1 *(should have been for double) added towel back 1x2
Circuit:
Inverted row 5x10
Pushdowns 5x10
Band face pulls 5x10
Superset:
Straight bar curls 3x10
Rdl 3x10

SATURDAY
1 hr treadmill
A crapload of stretching and rehab work

SUNDAY
Warm up
Circuit:
SSB squats 225 5x10
Trap bar dl 225 5x10
Band pullaparts 5x10
Stretching and rehab

This week was all about bench. I didn’t write down what I did on Tuesday and I have no recollection of it either. I just know I ran some full body work. This was just to keep me moving and burn come calories. I have been doing what I can for my biceps tendinitis, but it’s still lingering. Meanwhile I had missed a few days of direct back rehab and it felt awful. I ramped it up with must some simple stretches daily and the pain is gone, go figure.

So everything was prep for Friday’s bench. This was my last heavy session before the meet. The plan was to warm up then use the towel for all sets except for the last. The biceps tendon was definitely affected. I just pushed through. The plan was to go 475 without the towel so I that’s what I did. The first went fine, but as I lowered the second, I could feel the pec give way. I just left it there and told Karsten to take it.

I was in no particular pain, at least not more than usual. The only thing that hurt was my pride. I told the guys I had to take it again. This time I used the towel. I got the first and then ground out the second. I wish I could have gotten it the first go around without the towel, but I was able to salvage a partial victory by going back for it.

All of my training is pretty much done now. I just need to try and get my body as healthy as possible for the meet. Now I just have to start worrying about my cut. I hit an all time low of 239 the other day, so I’m not too worried. It will suck, but it will get done.

I will probably start some mental prep this week. I’m going to work on visualization and create some positive affirmations. I need to dial everything in to hit my goal. It’s not going to be easy.