Last night was Day 3 of Cycle 3, which included Competition Squat, Competition Bench and Overhead Press. I was really looking forward to the squats but was a little apprehensive about the benchpress only because I had just recently hit a 20lbs training jump about 3 weeks ago (separate from the current training cycle) and now it was asking for +5lbs to that. Not too big of a deal for most, but when you look at how close it is getting towards my ultimate 2016 goals I was certain it was going to feel heavy and give me trouble. You can see just what exactly the programming plan was for last night here.
385×1 (unplanned training PR)
Surprisingly enough I took a huge jump with my squat! During mobility/dynamic stretching warmup I felt a little tight after sitting at a desk all day. As I got into the lower-weighted warmup squats I was still feeling slow/tight, but once I got into the working sets everything was on point. 325 and 350 moved extremely fast, probably faster than I’ve ever had them go before. 370, while tough, never turned into a grinder and I didn’t hit any sticking points. At that point I had a decision to make: drop down to 360 and keep hitting singles until I hit RPE9, or bump it up. I was originally just going to slap 5 more pounds on and call it good but I figured with a spotter there and me feeling good that 385 was within range. Took it and smashed it. Almost felt like I could have potentially took it for a double. RPE was 9-9.5 Surprised myself.
Failed on my first attempt. I was very disappointed because I had it up about halfway and couldn’t lock out. At first I initially wanted to blame it on the squats sapping my energy as I felt I was in the perfect position for the 280 press but after talking to my spotters they told me I had paused the bar on my chest for nearly two seconds before pressing and yet from my point of view it felt like half a second. The bar also got up over my face too early, took my triceps out of it and resulted in elbow flare and loss of drive. I decided to take it again…
SUCCESS! This time I was in much better position, hit further down on my chest by about an inch, brought my grip in half a finger width, and paused for the appropriate amount of time. The bar flew up and felt as good as 265. I was super stoked to hit this bench because now I’m that much closer to 300 and it’ll keep me motivated for upcoming sessions!
STANDING BARBELL OVERHEAD PRESS
135×5+1 push press rep
I almost skipped OHP because I was running short on time but I decided to grind them out anyway. Programming called for 130 but I decided to do 135. My arms were exhausted and even if I hit 6 cleanly I would have called it a day after just one set. Not too bad all things considered (thing my previous best for training with 135 OHP was 3 reps?).
Day 4 sees my top set for conventional/competition stance deadlift at 450 and if Day 3 was any indicator I’ll probably be pulling even more than that.