Last real training week, squatting and OHPressing

While it looks like I'll be able to meet up with an awesome lifting crew in St John's next week, that will probably be the only real workout the week before my meet.  As a result this week is my final week to dial in my squats until I squat to openers 6 days out.

The plan was to single up to a conservative training max and then go directly to overhead presses.  I'm squatting again on Friday so I was going to keep volume very low today so I could hit it again on Friday.  It was pretty obvious very quickly that my plan was going to need adjusting since my hips were tight and sore.  After warm ups, my first two singles felt easy but my third single, 455, was all over the place.  I hit the hole with my knees tracking all over the place and while I was able to complete the lift without a full grind, I was so out of sync with my form that I decided I needed to hit a couple back-off sets.

I did the back-off sets with 405 and did two sets of 3 reps.  These sets felt very solid and the lighter weight allowed me to squat in correct form.  Based on today's workout, Friday's workout is probably going to be 5-6 singles in the 425-455 range to really dial in my competition form.

Squats:  135x10, 225x5, 315x3, 385x1, 425x1, 455x1, 405x3, 405x3

Overhead presses went well, my elbows were a little sore, probably from heavy bench pressing two days ago. Like the squats, I kept the overall volume low hoping to take advantage of next week to fully recovery for meet week.

Overhead press:  135x5x2 sets, 185x3, 185x5, 205x3, 185 x5

My pull ups seems to be getting easier.  I'm not getting extra reps yet but the ones I'm doing are faster and the range of motion is increasing.  I tried to do some hanging leg raises but my shoulders didn't like that at all.  I guess they're not 100% back to normal after all.  Face pulls and ab wheel roll outs finished up the day.  All in all, I must've pushed the pace a little more than usual.  Instead of finishing in 75-90 minutes, I was done in just under an hour.  For Friday's planned squat singles workout, I'm going to have to force myself to slow down a little to replicate meet conditions.

Pull ups:  5,5,4
Face pulls:  55x12, 55x12, 55x10
Ab wheel rollouts:  15, 15


  1. Good luck Craig. Will be watching for your results.


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