6/26/15 – Week 3, Day 4 – DE Upper

Today rounded out a solid week of training. A couple days ago I finally got around to ordering my much needed EliteFTS Pro Bands and knee sleeves. The package was waiting on me when I got home today which worked out perfectly for my speed bench work during today’s session. I was slightly worried about the sizing of my knee sleeves because I have never worn them before and had to make an educated guess. The sleeves ended up fitting perfectly and I look forward to using them when I attempt to set a new training max on the squat in a couple weeks. As I mentioned the other day, I have been able to train at my old high school the past couple days and hope to continue doing so. It is nice to have an actual sound system to myself again and not have to mess with headphones. Training went as follows.

  • Stretch and Warm-Up
  • Speed Bench (vs. Mini Bands)
    • 155x6x3
  • Close Grip Bench (vs. Mini Bands)
    • 165×5, 195×3, 210×6
  • Overhead Press
    • 95×12, 115×10, 125×8
  • Bent Over Row (Using straight bar)
    • 95×20, 105×20, 115×20, 125×12, 135×10
  • Seated Rear Delt Raise – 20’s x3x12
  • Tricep Kickbacks (Palm Up)
    • 15×20, 20×15, 20×15, 25×10
  • Reverse Grip Barbell Curls – 45x3x8
  • Laying Leg Raises – 2×20

Having properly set up bands for my speed work again felt very good. Speed work has been a relatively new concept for me since starting my powerlifting training and has been a work in progress but seems to be improving. Operation 250 is still in effect for those of you that follow these posts and is a very slow moving mission. I have been sitting at 255 for almost a month now but have been getting noticeably bigger from a muscular standpoint. My lifts are still going up as well which is why I haven’t been freaking out about the lack of weight loss. My fat percentage is visibly dropping and I have been content. I plan to cut carbs down starting next week in an attempt to dump a little water weight and see what my actual BW is currently. Other than that nothing else is really new. I will be deadlifting on Sunday at the high school, hitting one last three rep max before I start my last two weeks of training in this training cycle during which I will go for one rep maxes on my max effort work. I hope to set all new maxes on the main powerlifts so that I have an idea of where to set my openers going into meet prep. Only 6 weeks left of training before meet prep starts, 12 weeks until meet day. Until Sunday!


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