So I'm 9weeks out of my first PL competition it is a Push/pull comp.
I'm working out 4times a week
Monday - Bench/deadlift +Sealrow, Reversehyper and quad excersice
Tuesday - Rest
Wednesday -Bench/deadlift + Sealrow and Dips
Thursday - rest
Friday - Deadlift + Sealrow, Reversehyper quadmovment Facepulls and biceps
Saturday - Bench day + Sealrow and Dips
Sunday - Rest
From 8weeks out I will run two smolov bench JR cycles but with 3days instead of four sessions per week.
For the deadlift i will run Pre-RSR and RSR.
Meet goals
Bench 135kg
Deadlift 240kg
The deadlift goal might be hard as I'm coming off an injury and have not really trained legs at all in 4months of time. But I will bust my ass off and get it anyways.
I'm working out 4times a week
Monday - Bench/deadlift +Sealrow, Reversehyper and quad excersice
Tuesday - Rest
Wednesday -Bench/deadlift + Sealrow and Dips
Thursday - rest
Friday - Deadlift + Sealrow, Reversehyper quadmovment Facepulls and biceps
Saturday - Bench day + Sealrow and Dips
Sunday - Rest
From 8weeks out I will run two smolov bench JR cycles but with 3days instead of four sessions per week.
For the deadlift i will run Pre-RSR and RSR.
Meet goals
Bench 135kg
Deadlift 240kg
The deadlift goal might be hard as I'm coming off an injury and have not really trained legs at all in 4months of time. But I will bust my ass off and get it anyways.