Squat, deadlift, and hook grip training
In the training schedule I've programmed for myself, I'm alternating hard weeks of squat and deadlift. Today is hard squat work and easy deadlift work. Next week, it switches to easy squat work and hard deadlift work. The easy days are 5 sets of 3 with 340 (75% of my previous competition max in the squat) and 3 sets of 3 with 465 (75% of my previous deadlift competition max). These loadings will stay the same throughout the next 14 weeks. The goal is to train those loads for speed so they're easy only in the sense that bar speed should never be a grind.
For my squat workout I decided that I would add the belt back in for my work sets. Since the meet prep officially starts this week, it's time to start loading up. The goal today was 5 sets of 5 with the last set of 5 being an "AMRAP" or as many reps as possible. Using the Doug Young method of progression, every rep past number 5 on the last set adds 5 lbs to the weight used for the next hard squat week. My goal today was to get at least 7 reps with my top weight.
My revised squat groove felt pretty good today. My first set of 5 with 315 was pretty easy and fast so I increased the weight to 335 for the next 4 sets. I was able to surpass my goal of 7 reps with 8 reps on my last set. I could have gotten at least another rep but I didn't want to break form and revert my old bad habit of squat-morning the weight.
Squats: 135x10, 225x5, 275x5, belt on, 315x5, 335x5, 335x5, 335x5, 335x8 Next hard squat session in two weeks will go up to 350 for my top sets of 5.
Since this week was my 'easy' deadlift week, I decided I would use the lighter loading to start conditioning my hook grip. My hook grip has always been reliable for 1 RM attempts but since it changes my start due to the different feel as the hook sets, I like to get in practice with it. I didn't bring my straps since I anticipated being able to do the 3x3 but my thumbs could only handle 2 sets. On the plus side, since the bar sits almost an inch lower in my fingers using the hook grip than when I strap up double overhand, the pulls were very easy.
Deadlift: 315x3, 405x3, 465x3, 465x3
I finished up with a set of barbell curls, "poundstone curl" style. I had heard about "poundstone curls" from reading Paul Carter's "Lift, Run, Bang" blog and decided I'd try them. The goal is to use the bar (45lbs) and do 100 reps. I could only manage 40 reps today but I liked how they flushed a ton of blood into my elbow flexors. After squatting and deadlifting, flushing my elbows with that pump set really felt good.
Poundstone curls: 45x40