Front Squat: 95x10, 135x10, 175x10x3
BTNPP: 75x10, 95x10, 115x10x3
In case I've failed to mention I'm doing a meet on November 19th in Dubuque. With that being a mere 13 weeks away my training is going to shift from more of a hypertrophy plan to a strength plan. Here is the weekly template:
Day 1: Squat, Deadlift, lighter posterior chain work
Day 2: Bench, upper back and shoulder work
Day 3: Ok, listen close. I'm going to pick a main supplemental exercise for each lift and do rep work with it. So in the example above I did front squats (squat), behind the neck push press (bench), and RDLs (dead lift). I'll keep these lifts to their own day so that I don't over do it on the strength days.
So in the week I'll have two strength days and one rep day. For the first 4 weeks or so I'm going to push some rep maxes and build some work capacity. I'll also have a day or two of conditioning work in there. At about 8 weeks out I'll cut the conditioning and focus more on the one rep strength. I think it's a good plan that will bring me some good results. Only one way to find out. And that's to get it on. Got's to get it on. Got no choice but to get it on.
Song of the Day: The Copyrights- Hell Will Be Party Time
"How shall we learn to know ourselves? By reflection? Never; but only through action. Strive to do thy duty; then you shall know what is in thee." -Johann Wolfgang von Goethe