Last week I continued to build upon things slowly - I'm resisting the urge to adjust any training maxes, or push things to hard/heavy too fast. Right now I'm leaving sessions not feeling destroyed for the first time in months; and I've always made the best strength progress when I keep it that way. I'm also being very strict to keeping 2 or so reps in the tank on any AMRAP top sets. My bodyweight is sitting steady at 203lbs right now, and the gameplan is to do a meet at 198 sometime over late fall/winter..
Day 1 - Deadlift Focus / Secondary Squats / Upper Body Accessories
A. Deadlift Top Set: 425x10
B. Secondary Squats in Briefs: 8x3 w/ 325lbs
C. Chin-Ups*: 4x8
*strict, with straps, stretch at bottom, neutral spine, and not to failure.
D. Tricep Pushdowns: 4x25
E. Bicep Curls: 4x10
Day 2 - Squat Focus / Full Body Accessories
A. Squat Top Set: 375x10
B. Bent Over Barbell Rows: 4x8 w/ 225lbs
C. Pushups: 4xAMRAP
D. Overhead Tricep Extensions: 4x12
E. Dumbbell Bicep Curls: 4x8
Day 3 - Bench Focus / Full Body Accessories
A. Machine Hamstring Curls: 4x15 (last set drop set)
B. Seated Machine Rows: 4x10 (last set drop set)
C. Bench Press Top Set: 245x5
D. YT Shoulder Raises: 4x12 each direction
E1. Tricep Pushdowns: 3x25
E2. Bicep Curls: 3x10
..Don't forget to check out the Peak Mental Performance Podcast
