Finishing out Week 4 with some Mash Method!
Friday and Saturday have quickly become my most dreaded (because of the feels after) and my most anticipated (I can’t wait to see what I can do) training days. This week my percentages went up and rep scheme was slightly different.
Friday 1/27 Day 5
SKWATS!!!
Set 1: 90% (285#/129.5k) x3 Rest 2 minutes 70% (225#/102k) x8
Set 2: 295#/134k x3 Rest 2 minutes 235#/107k x8
Set 3: 300#/136.4k x3 PR Rest 2 minutes 245#/111k x8
To note: In October, at USAPL Raw Nationals, 286# was a PR for a 1rm. Also to note, 295# was my 3rd set of 3 last week. I am still 10 weeks out from my meet, so very excited for where this cycle will take me. 🙂
Huge shout out to Morgan for his encouragement!!! We didn’t get to the Mash Compound this weekend, so I initially thought “How will I top what I did up there?” but then I thought, “I can’t wait to be able to tell Coach I did it!” When I texted it to Travis, his exact reply was “You did it!!” 🙂 He knew I could all along!!
Next, I had alternate stance deadlifts (SUMO) 1rm with 5 second eccentric. The most I’ve ever deadlifted Sumo is 305#, so I was pumped to work up to 305#/139k for this with NO BELT! Down set of 3 reps at 260#/118k.
Accessory Work:
- KB Swings with band at hips with 44# eye level 4×12
- Plate Around the worlds 3×8 each direction with a 10# plate
Posting video of these in case any one wonders what they are for their own programming 🙂
Saturday 1/28 Day 6
Coached a class this morning and then jumped right into my training. Probably should have warmed up a bit more. However, it is Saturday and I got family time to get to 🙂
Bench Press
Set 1 90% (157#/71.5k) x3 rest 2 minutes 70% (122#/55.5k) x8
Set 2 161#/73k x3 rest 2 minutes 132#/60k x8
Set 3 166#/75.5k x3 PR rest 2 minutes 137#/62k x8
To Note: It took my until week 3 to hit 165#/75k because I kept missing the 3rd rep. Today, it felt heaviesh, so I played it safe and went up to 166#/75.5k and grinded out all 3 🙂 This is more than my best attempt at Raw Nationals in October where I hit 165#/75k and missed 171#.
Accessory Work:
- DB tricep extensions (20#) 6×8 ss Banded pushdowns (medium band) 6×15 (resting 30 seconds b/t sets)
- Fat Bar Curls 3×10 with 45#
- Rows (45# with fat bar underhand) ss Banded pullaparts (red band) 3×10+10
Had a great end to the week!! Bring on Week 5 and another weekend at the Mash Compound!!