Training Log – Finishing out Week 13 STRONG!!

I’m not going to lie. This toothache has been the thorn in my side for a week now. It is so aggravating and, at times, down right debilitating. However, I refuse to let it keep me from reaching my goals. I did find out that I need a root canal (so the dentist says), so I plan on having it done the beginning of the week, so I will be good to go for my meet. Please pray for me that all goes as planned!! I plan on showing up and showing out next Saturday 🙂

Thursday Day 4

This is my shorter day. I get to work on accelerating through the entire portion of my bench using bands, which are pretty cool. I trained in a different place this week, so bands were a little different and I truly believe there was more band tension than last week.

Bench Press (alternate grip) with resistance bands

  • 35% + bands (65#) – 2 x 3
  • 45% + bands (80#) – 2 x 3
  • 55% + bands (95#) – 2 x 2
  • 3 x 1 working up – 105# + bands, 115# + bands, 125# + bands

Accessory Work:

  • Dumbbell Front Raises 3 x 10 with 15# DBs
  • Feet Elevated Bodyweight Horizontal Ring Rows 3 x submaximal (10/10/10)
  • Lying DB External Rotation 3 x 10 each side with 15#

Friday Day 5

Love our weekends at the Mash Compound!! Wanted to make sure I got up there for my last heavy weekend! It didn’t disappoint. The atmosphere was on fire!!

Mash Method Squats

  • 95% (138k) x 1 rest 2 minutes 85% (123k) x 3
  • 142k/312.4# x 1 rest 2 minutes 128k x 3
  • 147k x 1 (FAIL) rest 2 minutes 130k x 3 (racked it after the 2nd rep)

Deadlifts Max Effort from 2″ blocks 1 rm – worked my way up to 375# which is a PR for sure from the ground or from that height!!

It was crazy busy in the gym, so I packed up and waited to do the extra accessory work on my Day 6.

Saturday Day 6 

Mash Method Bench Press

  • 95% (167.2#) x 1 rest 2 minutes 150# x 3
  • 172.2# x 1 rest 2 minutes 155# x 3
  • 180# PR x 1 rest 2 minutes 162.2# x 3

I am telling you!! That is the best my bench has felt this cycle!!!!

Accessory Work:

  • Band Pushdowns 3 x 10
  • Seated DB Rows w/35# 3 x 10
  • Elevated BB Hip Thrusts w/band at knees 3 x 10 with 130#
  • Side Plank with Band Row 3 x 25 seconds each side

This was a great way to end my last full week of training before my meet!! One week to go with a taper!!!

Next Meet: April 8

Weight: 72.4k



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