Pull Monday: 4 Weeks Out

I SHOULD not have attempted that fourth rep.

I’m dropping the periodisation and just building to a heavy triple each session, so I don’t exhaust myself before the comp. I’m also going to try and bench twice a week… and that’s going to present some new challenges. The benches at my gym are currently not good. They are too narrow and I can only rest one or the other lat on it while I bench. In short, they just won’t do. So I have two choices; either drive to Genesis Kelmscott (which has recently been kitted out with a couple of Awesome As benches), or to PTC Perth, where I’ll be able to train with the bench we’ll be using in the comp.

This week I’ve got doctor and physio appointments; getting myself checked out, some stitches removed from my back, and a thorough needling to my shoulders and quads. I’m back to squatting Thursday nights again too, and looking forward to it. I’m still taking things slowly here, but will squat weekly for the next three weeks in the lead up to the comp. Once it’s over I’ll probably return to squatting fortnightly.

Deadlifts w/barbell:
70 kgs x 5
120 kgs x 5
170 kgs x 3
220 kgs x 1
250 kgs x 1
275 kgs x 3

Hack squats:
100 kgs x 10
120 kgs x 10
140 kgs x 10 PR

BB Bent-over rows (underhand):
100 kgs x 10
120 kgs x 2s x 8r

DB forward raises:
left & right
20 kgs x 2s x 10r
17.5 kgs x 10

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