Meet prep is going great, as I look back at my last prep compared to now everything has gone way better than expected. The progress not so much in weight added to the bar although that has gone up tremendously but I am more proud of how well my technique has improved. I am a firm believer that you have to build as much technical proficiency in the main lifts before you can even think about finding your actual weakness. If your form is off and you miss a lift you can’t accurately say what is weak until your technique is improved. This is also true with meet prep, pick weights where you can be technically sound and move good instead of chasing weights that will force technique to be off. Trust me you won’t dial it in before the meet, it needs to be done in training and it needs to be done right. The better your technique the less likely you are to get hurt and the ability to stay healthy is a great way to build from week to week and meet to meet.
Here is week 3 training recap:
Sunday
Back and Shoulders
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Monday
Low Bar Squats- 660lbs for 2 Reps
High Bar pause Squats- 465lbs for 4×2
Sumo Pulls w/ Chains in Front- 506lbs 8×1 (50lbs in Chains)
Ab Wheel- 4×10
Wednesday
Close Grip BP- 425lbs x4x4
Tempo Close Grip BP- 345lbs 4×5
JM Press- 5×10
Dips- 4×15
s/s
Face Pulls- 4×12
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Friday
Sumo Block Deads- 705lbs x3x3
RDL’s- 315lbs 4×6
Belt Squats- 4×8
DB RDL’s- 3×8
s/s
Band Abs- 3×12
Saturday
Duffalo Bar BP- 490lbs x1
Tempo Duffalo Bar BP- 415lbs- 4×3
Incline BP- 345lbs x4x6
DB OHP- 75lbs x10, 95lbs x8, 125lbs x2x6
DB Incline Flyes- 3×12
s/s
Machine OHP- 3×8
Here is week 4 training recap:
Sunday
Back and Shoulders
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Monday
Low Bar Squats- 700lbs x 1
Duffalo Tempo Squats- 345lbs for 3×3
Sumo Pulls w/ Chains in Front- 526lbs 6×1 (50lbs in Chains)
Ab Wheel- 4×10
Wednesday
Close Grip BP- 445lbs x3x3
Feet Up Close Grip BP- 275lbs 4×6
JM Press- 5×10
Dips- 4×15
s/s
Face Pulls- 4×12
Friday
Sumo Block Deads- 745lbs x1
RDL’s- 365lbs 4×6
Belt Squats- 4×8
DB RDL’s- 3×8
s/s
Band Abs- 3×12
Saturday
Pause BP- 425lbs 5×5
Tempo BP- 365lbs- 4×3
Incline BP- 315lbs x4x6
DB Side Rasies- 3×12