Weightlifting Comp Prep Week 3

The first 3 weeks of my training cycle was an accumulation phase. I was on my third week which was a deload week. Instead of working up to a heavy 5 Rep Max, It was programmed to work up to 90% of my heaviest 5 RM for 2x5. This week I had to hit 4 days in a row. Even being a deload week, this is still tough. My 5th day training I had some issues with tightness in my back and hip and decided to just work mobility. Every day has a set of primary lifts, accessory lifts and optional conditioning . 

 

Day 1

• Hang snatch with 4 sec eccentric to below the knee. 2x5 90% (Bar, 65,85,95,115,115#) 
• Back squats with 4 sec eccentric and 2 sec pause 2x5 90%(135,185,225,265,285,285#) 
• Snatch grip deadlifts 5 sec eccentric 2x5 90%(95,115,135,155,175,185,185#) 
• Unilateral farmers carry 3x50 yards (105#)

I didn’t get to the condition for this day . Over all everything felt great, but I am not happy with my back position in the bottom of my Snatch grip DL and I need to not do them touch and go. Overall a great training day. 

Day 2 

• Push jerk 2x5 90%( bar, 135,165,195,205,220, 220) 
• Strict press 10x3 @ 165# (80%) 
• DB upright row 10x3 @ 55# 
• Bottoms up KB overhead carry 3x50 yards (30#) 
• 7 min AMRAP ( 5 rnds )-5 pull ups,7 hand release push-ups, 9 box jumps 24 Inch 

Day 2 was a great training day as well. I am still not great at jerks and they need to still come a long way. This was the 1st week of three that I was able to get all 10 sets of strict press at the prescribed weight. This is huge considering that in November and December I could not do strict press because of the pain in my shoulder. 

Day 3 

• Hang cleans 2x5 @ 90% (bar,115,135,165,185,185#) 
• Split squats 3x15 each leg (20# DBs) 
• Wide stance goodmornings 2x8 @ 135# 
• Ring ab fallouts 3x10 
• EMOM 12 min -10 KBS swings 60# + 5 Burpees 

Hang cleans felt a little slow to me although the coaches told me the bar path looked good and that on some of my reps I was getting on the toes too much. The sets that burned the most were the splits squats. My hip was a little tight by the end of the workout. 

Day 4 

• Snatch grip push press behind the head. 2x5 @ 90% ( 220#) XXX (205#) 
• Close grip bench press 3x10 @ 205# 
• Bent over barbell row 3x10 @ 135# 
• Z press bottoms up kettlebell @ 30# 

This day happened about 12 hours after day 3 because I had to train before work . The Push press felt very heavy so I didn’t get the prescribed weight of 220 # , I stopped at 205#. The other movements all felt fine for the day. 

Day 5 

• Front squats waves 3 rnds ( 85%x3 (325#) rest 2 min 65%(250#) x10) 
• Unilateral RDL 3x10 
• Suitcase DL 4 inch deficits 3x10 
• Axle bar Zercher carries 3 x50 yards 

Day 5 was a complete bust. I worked up to 325# for my 1st set of waves. On the 2nd set I did 1 rep at 325 # and felt like my lower back and left hip were tight. I set the weight down, rested a couple more min and tried again. It felt the same way so I dropped weight to 295# and it felt the same way. I decided to move on to the next exercise, expecting it to not feel great. I did a few reps of RDLs and decided I would just stop. My hip was tight.  I did an elevated pigeon pose to test my hips. My left hip was way tighter, which can be seen in the below pictures. I spent the rest of the day working mobility until both hips had the same range of motion. 

Over all this was a great training week and could definitely tell this was a deload week. I am looking forward to starting the next 3 week block, which is focusing on hypertrophy.