Brandon Ward

  1. Meet Recap: Toronto Pro Supershow (June 1, 2013)

    This past weekend, I competed at the Toronto Pro Supershow which was a culmination of 14 weeks of RTS training. For those who are primarily interested in the numbers, here is the quick and dirty:



    Bodyweight: 92.7 kilos

    Squat:
    240 (529)
    255 (562)
    270 (595)

    Bench:
    165 (364)
    175 (386)
    185 (407)

    Deadlift:
    240 (529)
    260 (573) ...
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  2. Wk 14 (May 26-29) - Final Meet Prep.

    The protocol for this week was to work up to first attempts (in gear) 4-5 days out from the meet and at 3-4 days out, work up to raw warm-ups. I was reminded of a previous meet prep protocol my partner was given when she was preparing for Open Worlds last year. Here, she did sets of x3 for each lift in loose gear using 70-80% of her equipped max at 4-5 days out. Then at 2-3 days out, she did the same thing without gear using "raw maxes". I thought this would be a better approach for me, ...
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  3. Wk 13 (May 20 - 26) Session 3 & 4

    May 24, 2013 (Friday) - Last heavy squat & bench session before the meet
    6:15pm to 9:05pm

    Suit Squat w/wraps - Work up to x1@9, drop to x2@9 (4-6% Load drop)
    Bar x 10
    135 x 8
    225 x 5
    275 x 4 (belt)
    415 x 4 (suit bottoms)
    365 x 3
    405 x 2 (full gear)
    475 x 1
    540 x 1 @ 8.5
    560 x 1 @ 9
    540 x 2 @ 9
    Squats felt a bit heavier today compared to last week. Seems like my body is reaching the point ...
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  4. Wk 13 (May 20 - 26) Session 1 & 2

    May 21, 2013 (Tuesday) Wk 13/Session 1
    6:15pm to 8:10pm
    Warmup: 10min bike, 10min PVC Rolling, Stretching

    Ab Work - Hanging leg raises
    12 x 4

    Squat + Avg (green) Bands - Work up to x4@9 (4-6% Load drop)
    Bar x 8
    Bar x 6 (add bands)
    135 x 5
    225 x 4
    275 x 4 @ 8.5
    275 x 4 @ 8
    295 x 4 @ 9
    275 x 4 @ 9 (6%)
    These hit me pretty hard with the first "heavier" set. Not my best numbers ...
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  5. Wk 12 (May 13 - 19) Sessions 3 & 4

    May 18, 2013 (Saturday)
    1:15pm to 4:05pm
    Warmup: PVC rolling, stretching

    Put on my newer competition gear today instead of the older training stuff so I expected a bit of a jump in the numbers by default because of this. This seemed like a good idea since I will compete in two weeks! Squats felt great, reps were crisp, deep and if anything, a little on the conservative side with the RPE estimation. Bench on the other hand, in hindsight I could have spent a few more weeks ...

    Updated 05-21-2013 at 02:14 PM by Brandon Ward

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