Machine press

1 plate per side x 12

2p x 10

3p x 11 + 4 + 3

 

Bench (light)

135 x 10

225 x 10

245 x 10

 

Upright rows – 3sets

Flys – 6 sets

Side raises – 6 sets

 

I am up early in the morning so I try to get some training in before I go to work. The point of this training is to bring up my work capacity as well as some hypertrophy. 4 to 6 weeks out from the meet I will drop it as I like to show up to a meet very rested, I am stronger when I taper down the volume the last month. I train more frequently and I think go heavier more often than many lifters so I try to make up for this with a long deload into a meet.

 

BW is up a little bit because ive been eating more. Sitting around 213lbs right now. Have about 12-14lbs room to grow into the meet with still making a comfortable weight cut. I can put on weight very quickly so I am not to worried about gaining this, just trying to do it slowly around a lb/week.

 

This is my training template for now. AM training is just done before I get to work. PM training and squat day is done at my gym.

sun: off or light cardio

mon: AM: upper accessory 1 PM: off

tue: AM: back PM: bench (lockout)

wed: AM: upper accessory 2 PM: Deadlift

thr: AM: lower accessory PM: off

fri: AM back 2 PM: bench (shirt and low end)

sat: squats