3 weeks out, day 1, deadlifts and squat assistance
To honour the March 8th passing of Larry Scott , the first Mr. Olympia, I did a set of preacher curls. Anyone my age or older almost assuredly tried out a "Larry Scott bicep and shoulder" routine found in a muscle magazine. He had incredible shoulders and arms and was a constant presence in the magazines when I was growing up. I never built big arms or wide shoulders but I sure tried to when I was much younger. There is a nice tribute to his place in history here.
As for my own competition preparations, today was deadlift day. Since I went 'heavier' last week, this week was designed to be lower in intensity. I did the first four sets top down and then did 5 sets of 3 from the ground with approx 76% of my 1 RM. Speed and groove were both good.
I cut my sets of wide stance squats one set short because things were starting to feel off. I think it was just residual fatigue from the deadlifts. I'm definitely looking forward to tapering the volume in the coming weeks.
Top down deadlifts: 315x3, 405x3, add belt, 495x3, 545x1
Deadlifts: add belt, 475x3x5 sets 25 total work reps, 73.2% avg intensity
Wide stance squats: 135x10, 225x5, 275x5, add belt, 315x3, 315x3
Back extensions: 15, 15
barbell preacher curls: 65x12
Slowly but surely the icons of my youth are fading away...
As for my own competition preparations, today was deadlift day. Since I went 'heavier' last week, this week was designed to be lower in intensity. I did the first four sets top down and then did 5 sets of 3 from the ground with approx 76% of my 1 RM. Speed and groove were both good.
I cut my sets of wide stance squats one set short because things were starting to feel off. I think it was just residual fatigue from the deadlifts. I'm definitely looking forward to tapering the volume in the coming weeks.
Top down deadlifts: 315x3, 405x3, add belt, 495x3, 545x1
Deadlifts: add belt, 475x3x5 sets 25 total work reps, 73.2% avg intensity
Wide stance squats: 135x10, 225x5, 275x5, add belt, 315x3, 315x3
Back extensions: 15, 15
barbell preacher curls: 65x12
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