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Posted by jay montgomery
on October 19, 2009, 4:31 pm
ok, so i'm 4 1/2 weeks out from a potential November 14th meet. Just competed saturday and feel really sore so i wanted to hit it and get the blood flowing, and try a heavy workout saturday. Tentatively, doing the first 4 weeks of 6, of Russian Bear/Soviet Peaking Program...Light days on Tuesday beginning next week and Heavy Days on Saturdays. Week 4 of the workout is the heaviest and it falls on the Saturday of the comp. So i'm prepping as is and working up to the potential comp.
floor press, narrow grip
135x10
225x10
315x8
405x3
425x2
405x2
315x8
315x9
cable crossovers
3 sets 40lbx20 reps
rope pulls for rear delts/rotators
40x20
70x18
90x18
Tricep Rope pushdowns
70x20
90x20
120x15
140x15
if i am am ready to go November 14th...i'll weigh in at 290. period. I will hit a new PR at that weight. It's my last comp in Submasters, December i turn 40! I've got the Eye of the Tiger...can you hear the music...?
Seriously, i may re-evaluate after saturday's workout and approach this at a different angle,...to be continued. lol.
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