Monday, September 21, 2015

4 Weeks out .. Squats and Pulls

Typically 4 weeks out we are taking our 1st and 2nd attempts, and a 3rd to a reverse band. (Geared lifters).. also, we like to Squat and Pull the same day to get used to the meet workload.. that allows us to use Thursday (when we normally deadlift) as an additional Back Accessory day.

For the raw lifters, we stuck to the plan with Brian going 505-530-550 raw  in the squat, then some form pulls to 500 for two singles.

For the gear lifters, we look at today with a little flexibility - if the depth is there on the opener, then we will continue to go up to 2nd and 3rd attempts (RB).. if the depth is questionable, we will just use the day to retake the opener several times  .. (As many times as needed...) until depth is there/better..

After the squats we did some form deadlift pulls up to500lbs, pulling for 2 singles each and focusing on moving the weight fast..

Wrapped up with some light accessories of Reverse Sled drags and GHRs..

Video below:

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