End of Phase 3

Thursday

GYM TEMP: 75°

MUSIC: Underoath, Disambiguation

2 Board bench press (contest grip- index fingers on 32” rings, all reps paused on boards)

135x8

185x5

225x5

275x3

315x3

365x2

405x2

425x1

445x1

455x1

5 board bench press (medium grip- pinkies on 32” rings, all reps paused on boards)

405x3

455x3

475x3

Power shrugs (shrugs done with a little help from the legs)

135x6

225x6

315x6

405x6, 6, 6

Body rows using hanging Ironmind Rings = 3 sets

EZ bar curls

Saturday

GYM TEMP: 72°

MUSIC: Saving Grace, The King is Coming (New Zealand Christian Hardcore)

Deadlifts

135x3

245x2

335x2

425x1

515x1

565x1 I worked up to what would be my opener for the next powerliftng contest.

Dynamic effort squats (for speed, done with 1 minute rest between sets)

135x3

225x2

285x2, 2, 2, 2, 2, 2, 2, 2 very, very quick!

Leg curls using a green band

Leg raises

End of Phase 3: This was a decent, 4 week phase with 2 squats PRs (personal records). My squat and bench speed seemed quick, but my right shoulder is a bit beat up. I plan on doing some extra rotator cuff training as time permits.  Overall I am thrilled that even with sickness coming against me I was still able to progress, get stronger and fight through it- “But thanks be to God! He gives us the victory through our Lord Jesus Christ” - 1 Corinthians 15:57 (NIV).