That Didn’t Go As Planned

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.

C3W3D3

COMPETITION SQUAT
325×1
350×1
370×1
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.

COMPETITION BENCHPRESS
250×1
265×1
280×0

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…

280×1

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
115×6
125×6
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.

– DJ

ANS Performance RITUAL & DILATE Daily vLOG #2

DAY 2: SHOULDERS

5/3/1
CYCLE: 11
DAY: OHP, 3×5
PRE: 2.5 scoops RITUAL & 6 caps DILATE 30 mins prior

OVERHEAD PRESS
65×5 (wu)
80×5 (wu)
95×3 (wu)
105×5
120×5
135×10

CLOSE GRIP BENCHPRESS
120×10
145×10
165×10

PENDLAY ROW
165×10,10,10,10,10

BARBELL SHRUGS
275×10
295×10
315×10
325×10 (strapped)
335×10 (strapped)
225×20

SKULLCRUSHERS
100×8
90×10,8
80×10,8

NO-ATTACHMENT PULLEY PUSHDOWN
15×10 both arms
10×12,12 both arms

– DJ