Cycle 6 Week 2 Deads

All rack pulls today. Did all from the lowest setting in the rack. Partly to do something different and be more explosive and fast, and partly because I was too lazy to move the bar out of the rack and pull out the deadlift jack.

135X12, 225X12, 315X5

320X5, 365X5, 415X5

Trab bar shrugs - 265X12X3

Quick but solid workout today.

Bench tomorrow.

Cycle 6 Week 2 Bench Assist

BB Incline Press - 225X5, X7, X5
CGBP - 275X5, X5, X4
Skullcrushers - 115X10, X9, X10
Tri Pressdown - 145X20

A little pressed for time today, so blasted through a short but intense workout. Completely destroyed my triceps.

Cycle 6 Week 1 Squats

Couldnt train Friday when I usually squat but finally got to it today. I haven't squatted in a month! Since the week off before the meet, a week off after the meet then got sick, then screwed up my leg thinking I was a MLB star. Considering so much time off, it was a good squat session, and just picking up where I left off with training numbers.

BarX15, 135X12, 225X12
315X3, 365X3, 405X3
365X5X5

The 365X5X5 really burnt me out...going to feel some serious DOMS in a day or two...

Week 2 starts tomorrow with bench asisst day.

Cycle 6 Week 1 Bench

135X15, 225X12
275X3, 295X3, 310X3
355X1 paused

285X5X5
Chins - BWX8X3
Lat Pull Downs - 155X12X3

Cycle 6 Week 1 Deads

First deadlift session in a while..

Warmup with kettle bell swings X40
Deadlift - 135X15, 225X10, 315X5
Working sets - 345X3, 395X3, 445X3.

Rack pulls from at the knee to help with lockouts. These are a lower back killer, but the lockout is my weak point so did these for a change.
385X5X3.

Upright cable row - 145X12X3.

Rest tomorrow, looking forward to benching Thursday.

Cycle 6 Week 1 start....again. Bench Assist day.

Finally felt well enough to train today. I'm glad I took last week off, theres no way I could have trained through that sickness. I probably would have set my self back further I'm sure. Anyways, like I mentioned because of taking the week off I am going to train straight through two cylcle without a deload until the week before the next meet. I am also going to run a smolov bench cycle the last three weeks along with the 5/3/1 template for the squat and dead.

Seated BBOHP - 165X8X3
Pin Press - 275X4, X3, X4
CGBP - 275X3, X2, X4
Skulls - 115X8X3
Tri Pressdowns - 145X18, X16, X15
DB Lateral raise - 30X8X2
DB Front Raise  - 30X8, X10

Felt great, although I admittedly feel the effects of taking almost three whole weeks off.  I havent squatted in 3 weeks, that scares me. I hope I havent lost any progress. I will make up for it if I have though.
Deads tomorrow.

Cycle 6 on hold.....sick

I got the flu this week so I've decided to take the rest of the week off from training instead of trying to train through it half assed. I have no energy and a head cold. So, instead of taking a deload after 3 weeks, I'm going to do cycle 6 and 7 back to back and then just take a deload the week before the meet. Also, I am planning to run a smolov jr. peaking program for the bench in the last 3 weeks before the meet. It's a shit ton of volume, but it should blast me through a plateau for the meet. Basically it is benching 4X a week while still squatting and deadlifting. So, a 6 day a week training split but 4 of those days are benching only, absolutely no assistance work at all so the workouts should only take 45-60 mins. Next Monday the 7th I will start Cycle 6 over again.