Thor Strength

Secondary log press day. This is a common way to add more volume throughout the week and strengthen your technique.

In this day we’re taking 70% of the previous session’s top set and adding 2️⃣ pauses. The weight is manageable and allows me to really dial in the technique and have obvious pauses.

Are you looking to improve a specific lift? Let me know and we can build a program just for you!

We can track progress a number of ways. Most people focus on how much heavier they can lift. In strength sports, this is crucial. However, it’s important to be able to compare how similar weights move over time. Yes, we can to get stronger. But we also want to make sure that our technique, speed and stability are also improving along the way!

Are you looking to improve your form and get stronger? DM me on what lift you’re working on!

Grab that pre and let’s get into singles on log!

Feeling confident despite my legs and low back being super sore.

Don’t stress too much about how you feel entering the gym. Get your body moving, get some good music on and focus on your technique. Often, you’ll start to work through that soreness and your technique will improve!

Front Squats have been quietly moving. And these are feeling a little too easy 😳 We might be hitting a PR during these last few weeks.

Don’t neglect the accessory movements! The stronger they get, the stronger you get. Isn’t that the goal?!?!

This last block is a simple structure…

3️⃣ x 1️⃣
Week 1 - RPE 7
Week 2 - RPE 8
Week 3 - RPE 9
Week 4 - no front squats

Need helping building the right accessories for you? Hit me up!

It’s the final block. 4 more weeks of prep!

Deadlifts have been simple, programming-wise.

BLOCK 1️⃣

Top Set
1x3 - RPE 7, 7.5, 8, 6
Back Off Sets
2x3 @ 90%

BLOCK 2️⃣

Top Sets
1x2 - RPE 7.5, 8, 8.5, 6
Back Off Sets
2x3 @ 90%

BLOCK 3️⃣

Top Sets
2x1 - RPE 7, 8, 9, 6.5
Back Off Sets
1x3 @ 90%

This has been a simple 3 week progression with a deload.

Deload Week

You know what that means! The end of another block. And then we are on to the final block of prep!!!

If we were to go off of percentage of last week’s heavy lifts, these would be a little high. But warm ups felt really good and we stuck to the RPE 6 plan. This is why percentage work can be challenging at times.

I’m generally a big fan of RPE programming when prepping for a max lift. A max lift can really fry your nervous system, so it’s a great choice to rotate RPEs to keep the intensity manageable. But in other comps when there’s a set weight for reps and it’s sub-maximal, I prefer percentage work. The nervous system isn’t usually getting beat up nearly as much and so you can hit percentages of comp weight more regularly.

Looking to find what’s right for you? Reach out and let’s get you started!

Less than 5 weeks out!

Now we really gotta dial in the weight cut and eating.

First things first. Aside from loosely counting calories, we are having a stop time to our eating. This makes the transition really simple and manageable.

Massive PR to end this second block!

Sometimes you just need to miss the lift a couple times before things click and you get it.

245lbs x 2 @ RPE 9

Excited for the deload week and then we have one more block to go!!!

For any of my main movements of the day - currently the 18” axle deadlift and log press, I write down my predicted warm up weights.

Next to the weights, I’ll write down how they felt on a scale of 0-10. 0 being effortless and 10 being max effort. This is basically grading the RPE.

It’s important to not be tied down to the jumps. Once I hit 225, it just felt off and I didn’t think it was appropriate to jump 20lbs. So instead, I decided to go to 235. If that felt challenging, I’d stay there. If it felt smooth, I’d go up.

235 felt almost easier than 225, so we went up. Sure, you might do any extra warm up set and expend energy. But it’s important to be certain.