Boss Of Bosses 2 Prep

[OakStrong]

Last week I started my boss of bosses comp prep. I competed the weekend right before so it ended up being a half week of training. I started with sumo block pulls (4.5 inches). I like to train sumo to strengthen my hamstrings, glutes, and hips until about 5 or 6 weeks out from comp and then I switch back to Conventional.
The sets were all done double overhand and Beltless.

85 kg 187 lbs x 5
130 kg 286 lbs x 5
185 kg 408 lbs x 5
217.5 kg 479 lbs x 4
245 kg 540 lbs x 2
262.5 kg 578 lbs x 1
277.5 kg 612 lbs x 1

2 days later I did some close grip bench press work using a 3 board to help lockout strength. The sets were:

87.5 Kg 193 Lbs
137.5 Kg 303 Lbs
177.5 Kg 391 Lbs
187.5 Kg 413 Lbs x 8 rpe 8.5
200 Kg 441 Lbs x 4 rpe 8
213.5 Kg 470 Lbs x 3 rpe 10.1

[BJ Whitehead]

What weight class are you planning on?

[OakStrong]

What weight class are you planning on?

I'm not sure yet. I was 252 lbs during my workout today where I hit 683 lbs x 5 no wraps on squats. If I'm light enough to cut to 220 I will otherwise it's 242's.

[OakStrong]

This week I started off with low bar squats. I usually train and compete with high bar but I've been having difficulties hitting depth and thought a low bar position might help me out a bit. Now the reason I've stayed away from it in the past was I have very bad shoulder / upper back mobility and getting into position was beyond uncomfortable. It ended up not going so well the positioning was causing extensive problems to the point I couldn't get my last set done because the bar started rolling down my back. After low bar squats I did safety bar squats. I like these because they force me to lean forward a little no matter how hard I try to stay upright which in return helps me get my hips a little lower which actually is the opposite of why most people use the bar. Sets were as follows:
Squats:
85 kg 187 lbs x 4
135 kg 297 lbs x 4
185 kg 407 lbs x 3
235 kg 518 lbs x 2
285 kg 628 lbs x 1
315 kg 694 lbs x 1
335 kg 738 lbs x 0
SSB:
107.5 kg 237 lbs x 5
167.5 kg 369 lbs x 5
217.5 kg 479 lbs x 5
250 kg 551 lbs x 4

[Altered Beast]

Subbed!

[OakStrong]

For bench press this week I trained with my feet flat and head down (IPF Style). The reason for that is I plan to compete in some single ply meets with the ultimate goal being to make the Super Cup Of Titans competition which is judged to IPF standard. Normally I bench on my toes to try and arch my back as much as possible. Switching to feet flat definitely felt awkward at first but the session went well. I hit 5 reps all the way through my sets which would be considered medium volume for me. The sets were as follows;
77.5 kg 170 lbs x 10
127.5 kg 281 lbs x 5
162.5 kg 358 lbs x 5
192.5 kg 424 lbs x 5 rpe 8
210 kg 463 lbs x 5 rpe 9.5 Black Slingshot
220 kg 485 lbs x 5 rpe 10 Black Slingshot

For my third training session this week I decided to do squats again this time placing the bar on my traps (high bar) but about an inch lower than usual. The main thing I wanted to work on was breaking with my hips first instead of my knees so I could sit back more and reach depth easier. The session was a success. I ended up hitting a new 5 rep no knee wraps max with 683 lbs (310 kg). The sets were as follows:
85 kg 187 lbs x 6
135 kg 297 lbs x 5
185 kg 407 lbs x 5
235 kg 518 lbs x 5
285 kg 628 lbs x 5
310 kg 683 lbs x 5

[OakStrong]

http://youtu.be/KGvL0DeD5Do

[OakStrong]

I started this week off with deadlifts. First up was sumo block pulls. The original plan was to hit a heavy 5 rep set but I just wasn't feeling balanced and solid enough to do reps. So I ended up working my way to a heavy single which felt good. I haven't really out that much weight on the bar with sumo in a while. After that I did stiff legged rack pulls. When I do these I do them with very strict form to make sure I'm stressing my hamstrings, glutes and back (knees locked, no quad engagement.) the sets were as follows:

Sumo Block Pulls
75 kg 165 lbs x 5
125 kg 275 lbs x 5
175 kg 385 lbs x 3
225 kg 496 lbs x 2
275 kg 606 lbs x 1
305 kg 672 lbs x 1
325 kg 716 lbs x 1
340 kg 749 lbs x 1
Stiff Legged Rack Pulls
120 kg 264 lbs x 5
170 kg 374 lbs x 5
220 kg 485 lbs x 5
250 kg 551 lbs x 9

[OakStrong]

Today was supposed to be a close grip bench press day but when I woke up my quads looked kindve big and for some reason I knew I just had to squat. So I did squats in knee sleeves, low reps working up as heavy as I could. I ended up hitting a new training max of 785 lbs (356 kg). It felt good but coming in I was still sore from sumo block pulls 2 days earlier. I'm confident I can hit 800 to depth when I'm fresh. The sets were as follows:
90 kg 198 lbs x 5
140 kg 308 lbs x 3
190 kg 419 lbs x 3
240 kg 529 lbs x 2
290 kg 639 lbs x 1
320 kg 705 lbs x 1
340 kg 750 lbs x 1
356 kg 785 lbs x 1