5/5/5 Deads and OHP

Monday, September 23, 2013
5/5/5 Deads and OHP
Week 22 of 28

Deadlift
5x340
5x390
5x445(RX)
3x470(Joker)
Box Jumps 3 sets of 5 jumps

OHP
5x130
5x150
5x170(RX)
5x180(Joker)

Band Pullaparts / Face Pulls 100 ea.

Back Raises 3 sets of 10
5/3/1 Ab Circuit x 1

The PR set is being done as RX reps only until after the NOV Meet (10/5) and the PNW Championships in December. I have reset my training maxes so I will be doing 1 or 2 Jokers each week to handle some heavier weights and get a bit more work in. The jokers are prescribed for the final 6 weeks of the 28 week template so this works perfectly.

Deload Bench

Bench
5xbar, 135, 185, 225, 225
1x275
1x315

EZ Bar Curls x 2 sets of 20
Rope Pressdowns x 2 sets of 20
Pullaparts x 3 sets of 20
Face Pulls x 3 sets of 20

Deload Week TBDL & SBOHP

Monday, September 16, 2013
Week 21 of 28
Deload Week

After all of my recent tweaks I decided it was time to put the belt back on. It's deload week so I wanted to play around with the Trap Bar and Swiss Bar as I am going to work them into my post meet template.

Swiss Bar Overhead Press
5xbar
5x95
5x135
3x185
1x205
1x225 (PR)

Trap Bar Deadlift
150x5
200x5
250x5
300x3
350x1
400x1
450x1
510x1
600x1 (PR)
I had done 605x3 with the high handles (way easier) but this was a BIG PR on the low handles.

http://youtu.be/FyOEegMsRAU

AM Recovery-Deload Week

Limber 11 / Simple 6
20 min inline walking

Recovery/Deload Work

Simple 6
Limber 11

20 min incline walking on treadmill.

Conditioning

Deload/Recovery Prowler:

6 trips walking 40 yards
6 trips pulling backwards 40 yards