Strength and Conditioning: Alaska-Fairbanks showdown prep

Bench Press
135x6
135x6
195x4
195x4
195x3
195x4
195x2
195x2
195x1
195x2

notes: Basically, I'm opening with 195lbs on bench (or whatever its kg analogue is), in march.

Thursday, February 14, 2019

Bench Press
135x6
235x6

195x4
195x3
195x3
195x4
195x2
195x1

Deadlift
225x5
315x3405x2
365x1

Squat

135x5
225x3
225x3
225x2
315x1

Notes: Did squats after deadlifts. Pretty sure I spent this deadlift day trying to find a mid or finisher. Overall happy with these numbers at this point.

Monday, February 11, 2019

Log 325

Bench Press
135x5
155x5

205x1
195x2
195x2
185x2
185x3

Wednesday, February 6, 2019

Log 324

Deadlift
185x5
225x5
275x4
375x3
385x5
395x3
405x1

notes: 375 would be an opener today. Also, this is coming off of a week long deload that I really needed, and still felt pretty terrible. Will be like this for the next few weeks but the next sessions leading up to the showdown are more about finding openers than building any new strength

Wednesday, January 30, 2019

Log 322

Bench Press
135x5
155x5

195x3
195x3
195x3

165x6
165x6

Lateral Raise
25x10
25x8
25x6

Rear lateral raise
25x10
25x8
25x6

Chest Supported rows
160x10
160x6

160x6

curls
30x8
30x6
30x6

Thursday, January 24, 2019

Log 320

Giant sets of

Deadlift
185x5
225x5
275x4

365x3
365x3
365x3

255x8
255x8
255x8

Shrugs
200x10
200x10
200x10
200x10
200x10

Back Extensions
70x7
70x7
70x7
70x7
70x7

Leg Press
200x10
200x10
200x10
200x10
200x10

Saturday, January 5, 2019

Log 313

giant sets of deadlift, shrugs, leg press, back extensions

weight * reps * sets

Deadlift
185x5
225x4
75x4
380x2
355x1
325x1
245x8
245x8
245x8

shrugs
200x10x5

leg press
190x10x5

Back extensions:
70x7x5

Notes: Leg press RPE is light. Can increase by 300\-40 lbs