DE SQ/DL

45° Hypers – 3×10
GHR – 3×10
Vertical Leg Raise – 3×10
Pulldown Abs – 70×50
Tricep Kickbacks – 20x3x10
Hammer Curls – 20x2x10
CSR – 3 plates x2x10
Band Pull Aparts w/mini band – 3×30
Band Abductors w/double light band – 3×10
This was my last workout before Worlds. For my lower body I just did accessory work and threw in some rehab/prehab work for good measure.

ME BP

BP
45×5
95×5
135×5
185×5
225×3
275×3
315×3
365×1
315×6 <-- missed 3/4 the way up on 7th rep Lying Tricep Ext. 45x10 65x10 85x10 105x10 125x10 CSR - 3 plates x40 Rear Delt Raise - 30x3x10 Hammer Curls - 60x3x10 This was my last bench workout before AWPC Worlds. It was a good workout I backed it off a notch to ensure full recovery. 6 reps is the most I have done with 315 in quite a while. My shirted bench and raw bench have both improved this training cycle.

ME SQ/DL

Flexibility & Mobility Work
SQ
145×5
235×5
325×5
415×5
DL
225×2
315×2
405×1
495×1 <-- add belt 585x1 <-- add Metal Deadlifter w/straps up 650x1 <-- this will be my opener Super Set
GHR – 3×15
45° Hypers – 3×10
45° Hyper Side Bends -3×10

DE BP

Rotator Cuff Work
DE BP – 225x6x3
MM 3 Board Press
315×5
365×3
405×3
Rope Tricep Pressdowns – 55x3x10
DB Cleans – 35x3x10
Inc. DB Curls – 35x3x10
Pull ups – 3×10
DB Wrist Curls w/palms down – 20x3x10

DE SQ/DL

GHR – 5×10
45° Hypers – 3×15
Pulldowns – 190x3x10
V-Bar Pulldowns – 190x3x10
Pulldown Abs – 90x3x10
I typically do some type of squat to work my quads and that also benefits the conventional deadlift. I did not do them this time in an effort to back off my training to aid my recovery. The little cut backs I have done so far are helping my recovery and I am over my cold. I am feeling recovered and not feeling beat up. Today marks one week of training left of my training for AWPC Worlds. I have been training really hard this training cycle and expect to see strength gains once I take my week off before the meet.

ME BP

Rotator Cuff Work
BP
45×5
95×5
135×5
185×5
225×5
275×3
315×3
425×3 <-- add 4 boards, Ult. Denim bench shirt & belt 475x1 <-- 2 boards 525x1 <-- touched 495x3 <-- 3 boards 545x3 600x3 PR Two Arm DB Rows - 75x3x10 Clay Lats - 90x3x15 Tricep Kickbacks - 30x5x10 Hammer Curls - 50x3x10 This was another good bench workout. 525 was easier than ever and my lockout is feeling stronger. I felt really good today and I am getting over my cold. I backed it off a little on Sunday and I could feel a positive strength improvement during my raw warm ups.

ME SQ/DL

Flexibility & Mobility Work
SQ
55×5
145×3
235×3
325×3
415×3 <-- add Metal Pro Briefs 505x3 <-- add belt 595x1 <-- add Metal Ace Squatter w/straps down 685x1 <-- straps up 775x1 <-- add knee wraps (full gear) 850x1 DL - 2 inch deficit w/choked blue bands 135x4 <-- add belt 225x3 315x1 405x3x1 <--760lbs at the top Pulldown Abs - 120x3x10 GHR - 3x10 My workout went well. Earlier in the day I felt tired and weak. I am still fighting off a cold. I went home early from work and took a nap. I felt better, but not 100%. All of my squats felt easy, but the band deadlifts felt harder than last week. I was slower than last week and had to grind out the last 1/4 of the deadlift. It was a good test of my lockout and grip strength, which proved to be good.

DE BP

BP
45×5
95×5
135×5
185×5
225×5
275x2x5
Super Set
DB Flyes – 55x3x10
Seated Hammer Curls – 55x3x10
Tricep Pressdowns – 50x3x10
Overhead Tricep Ext. w/green band – 3×30
Standing DB Shoulder Press – 55x3x10
CSR – 4 plates 3×10

DE SQ/DL Missed Due to Illness

I rescheduled my workout a day earlier due to my grandfather’s death and his visitation was Friday night during my normal training time.
I felt tired today and had no energy, so I took an hour nap thinking I would feel well enough to train. When I woke up from my nap and I had a fever. I decided to cancel my workout due to illness. I felt like I was getting sick the past few days. Training hard this training cycle caught up with me and I will started easing back on my training to ensure full recovery.

ME BP

BP
45×5
135×5
185×5
225×5
275×3
315×3
405×3 <-- 4 Board Press w/shirt 455x3 495x3 545x3 600x3 PR 620x1 PR <-- attempted second rep and missed Lying Tricep Ext. 95x10 105x10 115x10 125x10 135x10 DB Rows - 140x3x10 Super Set
Clay Lats w/fat pro bar – 170x3x10
Pulldowns w/fat pro bar – 170x3x10
Hammer Curls – 50x3x10
This was an awesome workout. I will go full range in my bench shirt next week.