I am glad that this training week is finished. It’s felt like a long, tough week, and I suppose I shouldn’t expect much to change over the next few weeks. There’s a competition to prep for, after all!
1. competition bench (2-1×0)
warm up: 45 lbs x 10, 65 x 6 + 5, 85 x 5
main event: 100 lbs for 10 sets of 3 reps with 90 seconds of rest between
Although I felt fine enough when I arrived at the gym, my right shoulder felt a little funky from the very first warm up set. It still feels a bit off almost two hours later. I don’t think it is anything to get excited about yet, but I should make sure I’m doing some band pull-aparts on a daily basis and try to minimize how much I sleep on my right side. As I continued warming up, I made sure to do some stretching and also felt a few more reps at 65 pounds would be beneficial. I was able to perform all 10 working sets without too much difficulty, but I could foresee difficulty coming my way in a short while with close grip bench also on the agenda.
2. competition squat (3-0x0) 5-7 reps
warm up: 45 lbs x 7, 95 x 5, 135 x 3
main event: 155 lbs x 6, 155 x 5, 155 x 5
These squats felt decent. They even looked decent when I watched the videos I took, but they did feel a little tough. Not tough in a “that’s too heavy or difficult for me” kind of way, but rather in a “my body feels drained of it’s life force” kind of way.
3. close grip bench press (3-1×0) 6-8 reps
105 lbs x 6, 105 x 4, 105 x 4
Just as I predicted, the close grip bench sets were super tough and not at all fun. I managed to get the minimal number of reps on the first set but barely. The RPE for that set was 9.5 and stayed that way for the next two sets. I don’t like dropping reps, particularly when I’m not even achieving the lowest number in the rep range; however, I’d rather drop reps than put myself into a potentially bad situation, like complete and utterly catastrophic failure. Even though I always have safeties when I bench, I am not a fan of my gym’s benches and safeties. Quite frankly, they suck. There are times when it appears as if the safeties would be too short compared to my bar path. Since I could barely finish the fourth rep each of those final two sets, I figured I should stop there.
4a. back extensions
20 lbs x 12, 20 lbs x 12
4b. side planks
x 30 seconds each side, x 25 seconds each side
Now I am looking forward to a couple of rest days and hoping to feel fresh for Monday’s training session…whatever it may look like. I have a feeling it’s going to be another long, tough, sweat-filled session.