Finally, the meet prep has begun and the 1st week went exceptionally well. The hardest part for me is picking the right numbers, to begin with, I have a good round about number to begin the cycle with but I also let my warm ups dictate my working sets for the first. This week is what establishes my base for me and it sets up the rest of my meet prep for good or bad. The way I have things setup is pretty simple, for my main movements I will be working up to a top set and for my secondary day I worked up to a repeatable weight that can be built upon for the upcoming weeks. This gives me a good amount of mixture between intensity and volume and it actually makes me push my strength curve through the cycle as my base building was done in the offseason.
Here is week 1 training recap:
Sunday
Back and Shoulders
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Monday
Low Bar Squats- 615lbs for 3 Reps
Back Down Sets- 505lbs 2×3
High Bar pause Squats- 415lbs for 3×3
Sumo Pulls w/ Chains in Front- 462lbs 10×1 (50lbs in Chains)
Ab Wheel- 4×10
Wednesday
Close Grip BP- 365lbs x5, 385lbs x5, 405lbs x3x5
Tempo Close Grip BP- 315lbs 4×5
JM Press- 5×12
Dips- 4×15
s/s
Face Pulls- 4×12
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Friday
Sumo Block Deads- 660lbs x3x3
SLDL’s- 315lbs 4×8 (double overhand grip)
Belt Squats- 4×8
DB RDL’s- 3×8
Band Abs- 3×12
Saturday
Duffalo Bar BP- 420lbs x5
Tempo Duffalo Bar BP- 385lbs- 4×5
Incline BP- 335lbs x4, 315lbs x3x5
DB OHP- 75lbs x10, 95lbs x8, 125lbs x2x6
DB Incline Flyes- 3×12
s/s
Machine OHP- 3×8