EPTSchedule for the week:
MONDAY
Squat
--Work up to an 8RM
--3x5~6, at 8RM weight
Pause Bench
--50kg 2x8
--1xAMRAP
Deadlift
--100kg 15x1
Accessories: Dips, Chins, Curls
WEDNESDAY
Squat
--95kg 6x6
Pause Bench
--55kg 2x6
--1xAMRAP
Deadlift
--115kg 10x1
Accessories: Dips, OHP, Curls
FRIDAY
Pause Bench
--60kg 2x4
--1xAMRAP
Deadlift
--130kg 5x1
Accessories: Dips, OHP, Curls
Monday, 13/4/15
1) Squat. Felt a little off and it seemed that I was being too quad-dominant while squatting in my Oly shoes, so I switched to my Chucks for the last 2 sets of 5. Surprisingly, the squats felt better and it felt like I could hit better depth in them. Will continue trying to squat in my Chucks for the upcoming training sessions.
2) Bench. Seems to be progressing pretty well, got through all my sets at around RPE8. I think my form is locked in too and I'm starting to figure out how to use leg drive. Got 9 reps for the AMRAP.
3) Deadlift. I'm thinking I'm going to start pulling conventional for awhile, and these singles will help me with my set-up + form. Gotta take a video of me pulling conventional soon.
4) Overall feeling quite excited for the current programming. Ego in the gym might suffer a bit because I won't get to put 2 plates on the bar for Squats on Wednesday, but I'll live haha. Will be peaking for Deadlifts in 3 weeks and Squats in 4 weeks. Quite excited to see where I stand for Conventional Deads. My best Sumo pull is 160kg at ~79kg bodyweight, so hopefully I can match up to that! Also, can't wait to get in dat 6x6 Squat volume on Wednesday while wearing my Chucks, gotta form on dat dere form.
Wednesday, 15/4/15
1) Squats. I really don't know why these have been feeling so off the past few days. Only in the last 2 sets did something in my brain kick in and they started to feel natural again. Gonna have to record a few sets soon and see what's up here.
2) Bench. I think I'm finally starting to make sense of this lift, can't wait to see how this Friday goes, especially without the prior exhaustion from Squatting.
3) Deadlift. These singles made me change my set-up a bit, now I spend last time holding the bar while getting everything tight. Now I get everything tight, quickly dip to get the bar, and explode out of the bottom. I think this has really helped with speed off the ground as well. Gonna see how things go on Friday too. Might record a vid of this new set-up!
Friday, 17/4/15
1) Mind completely out of place today.
2) Bench was meh, still struggling to get that 60kg for reps. Don't know why, will just fix on form again.
3) Deadlifts. Think these were okay, but were very speedy, so that was nice
Program changes next week!
