Training 12/4/12

Training 12/4/12

Max Effort Press

Weight - 210

3" Rack Lockouts - 135x10, 225x8, 315x5, 405x5, 495x5, 545x5, 585x5
Incline Press - 135x8, 185x8, 225x8, 275x8, 325x8
3" Close Grip Board Press - 135x8, 225x8, 315x8, 405x5 + 365x2
DB Tricep Extensions w/ elbows out (Tate extensions) - 50x8, 70x8, 90x8, 100x8
Bodyweight Pullups - x12, x10, x10, x10
Seated Cable Row
Upright Row

To start training off I'm doing a "supra-max" phase with the competition lifts. What this means is that I'll be using exercises to max out on that allow me to do quite a bit more weight than on the squat, bench or deadlift. These exercises include rack lockouts for bench press (using the rack to isolate the final part of the lift), band assisted squats, and rack pulls for deadlifts. This is primarily for nervous system training, with the goal being to overload the body and get used to feeling heavy weight that eventually makes the competition lifts feel lighter. I'll be slowly ramping up the volume on other lifts each workout to help with hypertrophy (muscle growth) and attempt to put some weight on as well during this phase.

This was a good lift, better than I had expected after a week off. I didn't fail on anything until the last set of close grip presses, where I still had a personal best with 5 reps at 405. Looking forward to starting squats nd pulls again in the next lift on Thursday.