![Training Week [3/1-3/5]](http://elitefts.com/cdn/shop/articles/JQE_1079-e1483219965891_8c6bdb6d-9b38-497c-bbaf-011c4b6bb014.jpg?v=1761797606&width=1488)
** Top Set & Back off's or Repeat Sets listed, ramp up sets/warm ups were left off**
Monday Competition Raw Bench x3 @7, x3 @8, x3 @9 plus 2 down sets (load drop)
Weight:165 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Weight:160 lbs Reps Completed:3 Reps Intended:3 RPE:8
Weight:160 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Training in the early AM now-- starting to feel better/adapt.]
Row of your choice x6 @7, x6 @8, x6 @9 plus 1 down set (load drop)
Wide Grip Bench x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)
Weight:135 lbs Reps Completed:10 Reps Intended:10 RPE:8
Weight:135 lbs Reps Completed:10 Reps Intended:10 RPE:8.5
Weight:135 lbs Reps Completed:10 Reps Intended:10 RPE:9
Thursday
Squat w/belt x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Weight:275 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Weight:275 lbs Reps Completed:3 Reps Intended:3 RPE:9
Adapting to early morning training-- overall felt good :)]
Conventional Deadlift x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
Weight:275 lbs Reps Completed:5 Reps Intended:5 RPE:8.5
Weight:275 lbs Reps Completed:5 Reps Intended:5 RPE:8.5
Everything felt fine, just felt a little weak. Could be due to early morning, but not concerned about it. Nothing "hurt".]
Row of your choice x12 @7, x12 @8, x12 @9 No Drop Sets
Friday
Bench (touch and go) x8 @8, x8 @9, x8 @10 plus 2 down sets (load drop)
Weight:150 lbs Reps Completed:8 Reps Intended:8 RPE:9.5
Weight:140 lbs Reps Completed:8 Reps Intended:8 RPE:8.5
Weight:140 lbs Reps Completed:8 Reps Intended:8 RPE:9
Pin Press (chest level) x3 @7, x3 @8, x3 @9 plus 2 down sets (load drop)
DB Military x12 @7, x12 @8, x12 @9 plus 1 down set (load drop)
Weight:55 lbs Reps Completed:12 Reps Intended:12 RPE:9
Weight:45 lbs Reps Completed:12 Reps Intended:12 RPE:8.5
Sunday
Deadlift w/belt x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Weight:365 lbs Reps Completed:3 Reps Intended:3 RPE:7.5
Weight:375 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Weight:375 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
2ct Pause Squat x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Weight:255 lbs Reps Completed:3 Reps Intended:3 RPE:7.5
Weight:275 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Weight:275 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Didn't have correct shoes-- got better when I widened stance.]
Belt Squat x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
1 plate @6.5
1 1/4 plate @7
1 + 1/4 + 10lbs @ 8.5
repeat
