Week 7, Day 2, foundation phase

After last week's deadlift progress check, it's time to get back to the 'lighter' day of snatch-grip stiff-legged deadlifts.  I planned on making my top set 405 lbs so I was pretty happy that my warm-up progression moved fast.  My work set of 5 with 365 moved very well so I went ahead with my plan to give 405 a ride.  I was able to get a decent triple so that's my new 3RM PR in that lift.  I'll keep 405 as my top weight and eventually progress it to a set of 5.

Now that I'm at a stage where I can start trying to push my deadlift up, I'm going to keep these SLDL's in my schedule.  I think the extra hamstring emphasis is carrying over nicely to both my squat and deadlift.  Plus the weight I'm handling is quite a bit lower so there isn't nearly as much recovery needed for my lower back.

After deadlifts, bench presses were next.  My speed triples were done with 245 (72% of my last competition 1 RM).  The percentage is slightly higher than was recommended to me by another lifter but the bar speed was still fast and there was no strain whatsoever.

After those sets were done, my partial ROM movement was bench presses with the Titan Ram.  While the movement is a full ROM, the Ram takes off a decent amount of weight in the lower 4-6" of ROM so there's much less stress on the shoulders when the bar is at the chest.  I worked up to two doubles with 365.  That's a little lower than what my last weights were when I was incorporating the Titan Ram into my training but it's also the first time since before my last meet when I've handled anything heavier than 335.  By the time I'm close to my next meet, I'm sure the poundages I'll be handling with the Ram will meet or exceed my previous bests.  I'm still definitely stronger than I've ever been this far out from a meet so I'll interpret that as meaning my foundation is stronger and a better base for future PR's.

Snatch Grip SLDL:  135x10, 225x5, 275x5, 315x5, 365x5, 405x3 PR

Bench Press:  all reps paused, 135x10, 185x5, 245x3x5 sets

Bench Press with Titan Ram:  275x3, 315x3, 365x2, 365x2

Kirk Shrugs:  225x8, 225x8, 225x6



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