Training logs: New block 22/10/16 Post meet deload & Week 1 back on accumulation.
The week following my meet I went on a new deload scheme we're trying, which had slighter higher intensity than would we'd usually use.
Day 1: Squat and Bench: 70%x3x3, 75%x2x2, DB Bench x3x20 @7RPE, Bent over row x3x10 @7RPE
Day 2: Deadlift:75%x3x2, 80% x3x1, RDL x3x10 @7RPE
Day 3: Squat and bench: 3x1 @80%, Pendlay Row x3x10 @7RPE
All these sessions went fine, I wasn't nearly as sore in the days after this meet as I have been after previous meets, which was nice.
Back to the grind, my coach and I decided that due to my current circumstances it may be possible to work in some extra sessions per week. So we're starting out with two extra sessions per week on top of the 5 normal training days I already do.
Squat 67.5% x3x7
Bench 67.5% x3x7
Flat DB Bench 3x20 @8RPE
Deadlift 75% x3x4/80%x2x2
Dimel D L3x20 @8RPE
Pendlay Rows 3x8 @8RPE
Bench 75% x4x5
Close Grip Bench 3x12 @8RPE
DB Floor Press 3x15 @8RPE
Squat 80% x4x3
SSB Pause Squat 3x6 @8RPE
1 Arm DB Row 3x20 @8RPE
Deadlift x1 @8RPE. 3x3 @8RPE
Bench 80% x4x3
RDL 3x8 @8RPE
Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls
Extra workout 2: some time after squat/dl day, light hamstring curls x 100, 5 minutes of different angles of planks
Didn't get much video this week, mainly cause I don't find much help in videoing high rep sets for technical pointers. However I did film my DL single at an 8, which I decided would be about 210 just to take it easy in week 1, mostly due my hamstrings being destroyed by the RDLs in the week.