Thor Strength

Block 1 - Week 3
9 weeks out

Typically week 3 is the heaviest session of each block. I ramp up from weeks 1 to 2, 2 to 3, and then finish the block with a deload. I’m looking forward to the deload.

But I’m feeling stronger. In the last prep, I touched this weight for a single in week 11. I’m well ahead of that and it’s feeling good…aside from my strap loosening up on me. Those records are going to be broken!

695lbs x 3 reps

Session 1 breakdown.

This might typically be the heaviest and most taxing session of each week overall. So to ensure that I can stay focused and not have an extensive session, this is just 3 movements.

There are plenty of other movements that I should be doing for my lower body, such as single leg work, those will be added to another session. If I’ve learned anything…less is more.

Looking to prep for a comp? Message me and let’s get you started!

Week 2 underway.

Back from a trip away and we indulged heavily. I feel slow. The bent feels tighter. But it’s OK! No need to panic. We don’t have to lean hard into the other direction to “undo the damage”. Enjoy your time off. It won’t be that bad. It never is. Keep it simple.

✅ improve hydration
✅ improve sleep

Easy peasy. We’ll check back up in a week.

Dusting off the log press.

The pick to the lap, the clean, the rack position, the dip, drive and press all feeling pretty good.

The catch might be the one thing that’s a little shakey. But it’s been a while! That’s why we’re incorporating a top set for this prep, to push a little bit more and see where the form breaks down. Then I can drop 10% and really focus on that part of the lift. It’ll all come together by the end of this first 4 week block of prep.

And now prep begins.

Here’s what we got on the menu for session 1 - week 1.

•Conventional Deadlift
2x2 - RPE 6
•18” Axle Deadlift
1x3 - RPE 6/7
2x3 - 90% top set
•Front Squat
3x5 - RPE 5

The only goal of the next couple weeks is to improve my sleep and hydration. The expectation is to get 2 sessions in this week and 2 next. Then add a third day. This is a 12 week prep, and we’re going to slowly build.

Progress can happen in a number of ways.

➡️ heavier weight lifted
➡️ improved bar speed
➡️ additional reps of weight
➡️ improved technique

Heavier weight lifted is the most obvious way of knowing you’ve gotten stronger. But adding more reps to a specific weight is an improvement too! And it’s very helpful to film your lifts to see a side by side view of bar speed and movement technique. These are crucial observations for strength training.

If you’re looking to make more progress, reach out and let’s get you started!

Off season is over.

We’ve been building. And this week was dedicated to test my 1 rep max on axle push press.

A little selfish. A little stubborn. A little bit of rage.

I would’ve taken a 5lb PR, but I walked away with a whopping 20lb PR! Did the building phase work? Absolutely!

Watch out Worlds! Prep start next week!

Every now and then, I seek a challenge. Especially when I’ve fallen into a period of time where I’m not sleeping well, eating inconsistently, training irregularly, and unmotivated. Sometimes I need that challenge to pull me out.

It’s the last week of off season. Can I get through 10 reps at 405 in this state? Can I break through all the mental barriers? Challenge accepted. I had to prove to myself I still got it.

Elbow pain?

It helps to work through it.

Notice how all of these reps are slow and controlled. I’m focusing on full range of motion over heavy weight.

Technique is everything. Especially when it comes to some form of rehab. Don’t neglect those little aches. Don’t neglect the preventative work.

If you’re unsure of what to do or how to structure your program, reach out! I’m happy to help!