Realization Week 1, Day 2

- Deadlift: 205 x 1/212.5 x 2(PR)/205 x 2 x 1
- GHR/GHD Sit Up: 2 x 15
- Rower: 4 x very light 20s

Comments:

When you warm up with 180 and it feels like 140, you know something special is about to happen.

18 days out.

- DB Press: 3 x 10
- Push Up/Inverted Row: 3 x 15
- BW Squat: 3 x 15
- Banded TKE/Banded Pushdown: 2 x 25
- Rower: 10 mins

Comments:

Light recovery session. The real shit starts tomorrow.

- Deadlift: 175 x 2 x 2

- GPP Circuit: 3 rounds x 10: Belt Squat/GHD Sit Up/GHR/Knee Raise

Comments:

 

That concludes the deload. I’ve relaxed and recovered well all week and am feeling very good about this peak.

- Press: 67.5 x 2 x 2

- GPP Circuit: 3 rounds x 10: Chin Up/Dip/Lateral/EZ Curl

- Squat: 130 x 2 x 2

- GPP Circuit: 3 rounds x 10: Ab Wheel/KB Swing/GHD Sit Up/GHR

- Conditioning: 6 20s rower sprints 1:40s rest

Comments:

Deload continues. 

This was my last conditioning workout until after the meet.

- Bench: 100 x 2 x 2 (all reps paused)

- GPP Circuit: 3 rounds x 10 reps of: DB Row/DB Press/ BB Curl/Skullcrushers

Comments:

The deload begins.

- Deadlift: 191 x 2/212 x 1/195 x 3 x 2

- Pause Squat: 130 x 2 x 2 @ RPE 8-9

- SLDL: 3 x 10

- Leg Raise: 3 x 12

- Conditioning: 6 20s rower sprints 1:40s rest

Comments:

This was better. Top single was the most I’ve ever pulled without straps and it came up reasonably fast. Pause squats were strong; working on hip drive. 

Deload next week. Bring on the supercompensation.

- Bench: 85 + yellow minis doubled x 2 x2 @ RPE 9

- Press: 73x2/75 x 2/81 x 0/73 x 2 x 2

- Weighted Chin: 20 x 10,8,8

- Weighted Dip: 20 x 13,10,9

- Conditioning: 6 20s rower sprints 1:40s rest

Comments:

Truth be told, this last week of transmutation has be shit. And today it went from bad to worse when I missed by top press single; keeping in mind that 9 weeks ago I nailed 82 x 2. 

Jordan said that this block is supposed to be hard and beat you up so that supercomensate later and peak for the meet, yet my understanding is that you should still be able to make all of your prescribed sets. Let’s just hope I do some serious peaking after next week’s deload.