Week 4 went great, this is the hard week of my program, every 3rd week of the program I push to top sets and than get my volume with backdown sets. Top lifts this week was SSB Squats 510lbs for 8, Close Grip Bench 365lbs for 8, 2″ Deficit Deadlifts 585lbs for 4, and Incline Bench Press 365lbs for 4. Everything is feeling great and I am very happy with my squats and pulls, my press lags a bit with volume work reps 1-3 feel great than I fatigue pretty fast. Reps and volume is something that takes time to adjust back to so i am not worried, just putting in the work I know it will take to get better. This week also ended my mini cut, I was going to push it further than 235lbs but my mind just wasn’t in it and I didn’t get into weights to be small haha, so I am pushing up to 260lbs so I can get that 2000lbs total I want at 242lbs. It doesn’t take long to look around the powerlifting landscape to know the top guys are sitting 10-20lbs above their actual weight class.
Here is a recap of this weeks training:
Monday
SSB Squats- Worked up to 510lbs for 8 at RPE 9
Sumo Pulls- 4×6- 545lbs
Belt Squats- 4×12
Leg Press- 4×8
s/s
Ab Wheel- 4×10
Wednesday
CG BP- 5×8- at 365lbs
Swiss Bar BP- 4x AMRAP with 225lbs
JM Press- 5×10-12
Dips- 4×12-15
s/s
Lat Pulldowns- 4×12
Cable Pushdowns- 4×12
s/s
Incline DB Curls- 4×10
s/s
Banded Abs- 4×15
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Friday
2″ Deficit Deads- Worked up to 585lbs for 4 RPE 8
Tempo Squats Duffalo Bar- 4×3- 472lbs
2″ Deficit SLDL- 4×8
Hammer Strength Lat Pulldowns- 4×10-12
Hammer Strength Rows- 3×12
Leg Curls- 3×15
s/s
Leg Extensions- 3×12
Saturday
Incline BP- Worked up to 365lbs for 4
DB Seated OHP- 5×8- Top Set 125lbs
Db Side Raises- 4×10
s/s
Cable Rear Delts- 4×12
Cable Upright Rows- 4×15
s/s
DB Rear Delts- 4×12
DB Flyes- 3×12
s/s
Ab Wheel- 3×12
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