Training Updates + SPA meet

So after yesterday's session (since the soreness in my triceps is mostly gone, feeling 80% recovered so might as well train), I figured I shall log down what I will be doing for the next few sessions. For my readers who are following me on Instagram, it is rather obvious (painfully obvious) that my squat is sub par. In fact it is too shitty to be competitive, and if not for my bench, my total would suck balls (but thankfully it is all about the total, though a shitty squat = a shitty powerlifter). So the next logical step would be to work on my squat hence I am embarking on a 6 week squat specialization program known as Russian Squat Routine which is not unheard of (hence results are proven) and I rather like the low reps/more sets scheme and higher frequency which I feel is what I response well to and also practice good technique.

Upper body work will remain as floor press for a while since I mostly fail my lifts at the top and bigger arms never hurt right? Probably gonna cycle a 3 - 5 reps scheme for a while (meaning to hit a top set of 3-5 reps) instead of aiming for a single. Why floor press? Honestly I tend to lower the bar a bit unevenly at times and I want to spread the load to both arms at the same time. With the floor press, I am forced to row the barbell towards me and not just dropping it down quickly since that would just injure my elbows/triceps/whatever. After working up to the top set I would do 3-4 back down sets to add volume and re-enforce technique/good habit. 

Accessory work is also rather bodybuilder-ish with higher rep schemes for pump and growth. As Paul Carter puts it, don't major in the minor and since the goal is to bring up my total, the focus will be on the big 3. Upper body work will be slotted in on the "6 sets of 2" days or on a separate day. I will also place extra emphasis on my back development with the accessories since I don't intend to deadlift during the RSR (apart from some light speed pulls occasionally if I were to do which would have to be timed nicely so I don't get too banged up for the next session). As mentioned previously, I know for a fact that with more leg drive my deadlift will go up so I am not gonna worry too much about my deadlift. 

As of yesterday, weighing in at a high 87kg and about 9 weeks out from the SPA meet, so I would have to drop a pound a week which I honestly feel is a good rate to lose weight and still get stronger. Might do some cardio still such as swimming if I have the energy though I guess with the RSR I should be able to lean out faster (and lean out the legs). Figured everything would fall into place as long as I stick to the plan and writing it down here helps me to stay committed to it. Even if I don't do the meet due to some reasons I wish to remain accountable to myself.

Lastly, cheers for reading and suggestion/advice is welcome :) 

I attached the SPA Facebook page link here so please help to like it and support the page:
https://www.facebook.com/sgpowerliftingalliance