2017-02-16 training log

Again, it’s deload week so there’s nothing much to write about.

One thing tho that I come to appreciate about deload weeks is providing an opportunity to get a little stricter on form. There’s no weight to have to focus on, so I can focus on technique.

Bench technique is something that I don’t think I spend enough time on. One thing I recall from some months back when Boris Sheiko visited the US and wrote some articles about what he saw regarding the state of powerlifting was on bench press. That on the first rep of every set, pause. Why? To replicate competition conditions and really get you in that groove. The remaining reps of the set can be touch-and-go, but that first rep, pause. I’ve been trying to stick to that approach, tho I know I forget now and again. Today tho, I worked to reinforce that.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Bench Press (superset lat pulldowns)
    • bar x whatever
    • 100 x 5
    • 100 x 5
    • 125 x 5
    • 125 x 5
    • 150 x 5
    • 150 x 5
  • Wide, pronated grip lat pulldowns
    • 95 x 12
    • 95 x 12
    • 105 x 12
    • 105 x 12
    • 115 x 12
    • 115 x 12
  • DB Bench Press
    • 65e x 10
    • 65e x 10
  • Chest-Supported DB Row
    • 50e x 12
    • 50e x 12
  • Pushdowns (EZ-bar)
    • 40 x 50
  • Face Pulls
    • 50 x 50

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