The past several weeks I’ve been doing some overload with the slingshot after each intensity day. I think in my next cycle (after my cut), I’ll alternate every other week between slingshot work and long paused work. Maybe try the same for squat, alternating between paused squats and reverse band work (if I can figure it out) after my top set. Haven’t really ever done anything but more squats for my squat, so should be interesting.
My hams and glutes are seriously sore. And I didn’t even do RDLs. I’m guessing it’s from that last set of 8 I did. Just weird getting so sore from just squats so close to the meet.
4/17/14 - Volume Day
Weight: 202.8 lbs
Squat: 385x3x3, 8 (PR)
Bench Press: 245x4x4 (first rep paused)
Lat Pulldown: 160x10x3
Some bicep curls with the bar
Notes: First day in the gym since Sunday. Won’t get back in until Monday to do my openers and then will probably do something really light on Wed or Thurs. Not ideal, hoping will peak ok. Feeling good in general, though now my right bicep has been feeling weird. Last squat set almost killed me, but the threes were feeling tough and wanted to prove to myself I could do 8 at that weight (after my meet and a short cut, I wanted to do an 8s block starting around 395-405). 10 days out!
I think the next meet I do might be the Backyard Meet of the Century III at SuperTraining in November. I’m sure some monsters will be there, which will be weird, but cool too. Plus, I’d get some experience with knee wraps and a monolift, and I’m almost certain I could get a 1471 total by then, which the SPF considers ‘elite’ at 198!