Training Clever and listening to your body is something that we have all failed to do in the past-including myself. This last week still hopeful at competing at the beginning of March I took into consideration previous build up's.
Tuesday I did Chest and Triceps. I worked up to 85% of my 1 Rep Max doing sets of 5 then dropped to 60% and finished Bench press off with 5 sets of 10. This felt great coming back into higher reps and slightly lower weights. I really had to work for the last couple of reps on these last few sets. In total it was around 100 reps over all the sets to really break down the muscle.
I then stayed on the Bench and continued with high reps with some close grip bench press. This really finished of my triceps and helps towards my overhead pressing and muscle endurance especially when in competition with only 60 seconds on the clock!!
Wednesday was back day with speed deadlifts as the main event for the session. Again I’m training clever here and working up to around 85% and pulling as fast as I can in one clean motion working on my muscle endurance and explosiveness off the floor. Again when in competition you have 60 seconds to pull as many reps as possible, it's fast paced and intense lifting the back end of a car as many times as possible.
Friday it was what is fast becoming one of my favorite days-Over Head Press! I have done so much work on my power, strength, technique and flexibility with this I feel it is becoming one of my stronger events. Although last week I went heavy for my new 1 Rep Max PB I still felt I had much more in me. When attempting to push press so much weight overhead I feel so much of it is about technique. Every rep and every weight was flying up with ease and felt really light when taking it off the rack. Again the heavier the weight the lower the reps went. I worked up to 10lbs off my previous personal best with no issues. I then skipped matching my PB and jumped 10lbs over and nailed it!! Very happy!
Ideally once a week I would event train a couple of strongman events but right now due to the fact that I don't have a facility, I simply have to try and mimic upcoming events in the gym.
Sunday I chose to use the trap bar to train towards the car deadlift as it has the side handles. Again I trained speed and explosiveness and muscle endurance working sets of 10 up to 85%. I also trained overhead with some one arm dumbbell press. I love this event although the heaviest dumbbell in the gym is only 160lbs- I wonder if the gym manager will get me a special set up to 200lbs?? I may have to get a petition started from all the My Sports Nutrition community!
At the end of each of my training sessions I always put in a lot of work doing assistance work and then some form of cardio.
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