SQUAT
warmup: barxsome, 70x3, 120x3, 150x2, 170x2, 180x1
190x1 (tough)
190x1 (hard)
180x2,2,2 (decent, all pretty fast with a couple reps in the tank)
Back and biceps were sore today which might have made the squats feel harder than they should have. I was thinking about going heavy but after working up to 190 I knew it wasn’t in the cards today so just did some recovery work. I think the culprit was that on Sunday one of my kids missed practice so I had to sub in for him. I haven’t tossed girls around in almost a year so it makes sense my traps and biceps would get beat up. Whatever, I’ll take my last heavy squat on thurs or friday.
BENCH
warmup: barxsome, 135x5, 185x3
*wraps
225x3
250x3
280x2+miss (let the bar get away from me, very close)
295x2 (to foam)
315x3 (to foam)
245x3
Pretty solid day, deadlift was feeling ok, used straps as my biceps were sore and grip wasn’t as strong as usual. Should be fine for the meet. 240 was strong, 255 moved well but there was a good amount of rounded back. I need to focus on correcting this in the future as I think it will add alot to my lift. A little fight at the top but still pretty easy. 255 is a gym and beltless PR and feels good for a second with a possible PR attempt for a third.
Benching was good, lost the last rep of the top set but still felt pretty strong. Did some down sets to foam to handle some bigger weight. A full foam roller is too thick though, bar doesn’t sink enough and gives too much rebound.
Right knee was bothering me for the past few days. Once I put the sleeves on and warmed up it seemed ok though. Hit the openner for a clean single today, a little fight in the middle but it was quick. I think the plan will be 200, 205, 210 at the meet. Those should all be strong and doable. Just need to remember not to push the hips up to fast and not to panic at the sticking point. 6 days to go.
SQUAT (pounds)
warmup: barxsome, 135x5, 225x3, 315x2, 365x2
405x1
425x1 → hit the hole with no speed, a little fight to get it up but no big deal
375x2x2
Shoulders and biceps were feeling beat up today. Squats were meh, worked up to the last warmup set, a little slow into the hole but should be fine. With my arms sore I loose alot of power at the bottom couple inches of the bench so I would lower the bar under control then it would just drop onto my chest and I’d leg drive it up. Didn’t feel great but 275 was strong and easy.
SQUAT (pounds)
warmup: barxsome, 135x5, 225x3, 315x2, 365x2
405x1
425x1 → hit the hole with no speed, a little fight to get it up but no big deal
375x2x2
Shoulders and biceps were feeling beat up today. Squats were meh, worked up to the last warmup set, a little slow into the hole but should be fine. With my arms sore I loose alot of power at the bottom couple inches of the bench so I would lower the bar under control then it would just drop onto my chest and I’d leg drive it up. Didn’t feel great but 275 was strong and easy.
[quote]grettiron wrote:
Excellent, great meet! Is 595 a PR?[/quote]
Thanks, I was meaning to write a meet report but I’m spent. Yea 595 is an all time deadlift PR, my heaviest pull before was 575 last April with a belt so I’m stoked about it.
2 sets of 5 box jumps (most were full squat jumps)
Back was sore as hell today, felt like I’d been run over by a truck. Not surprising so I just did what I could, 170 was too heavy so I dropped the weight a little. Got some blue rehbands in the mail today so I tried them out. Felt pretty good. Squats were slow to get going but near the end were feeling a little more speedy.
Just letting my squat come back to me this week. They were still slow but the back felt alot better. It took a couple sets to really get my knees warmed up.
BENCH (feet flat style)
warmup: barxsome, 135x5, 185x3
225x5
245x5
260x4 (attempted a 5th and missed) → PR?
260x3
260x3
3 sets of pullups for 9,7,6 reps
3 sets of 30 tricep pushdowns with some weight
100% raw doesn’t allow benching on the toes, it’s a stupid rule. Worked on finding an acceptable technique with feet flat, it doesn’t feel as good but the weights moved alright so I think with some practice I can put up a decent bench (for me) this way.
SQUAT (rehbands, in kilos)
warmup: barxsome, 70x3, 120x3, 150x2, 170x2
180x1
190x1 (a little slow)
190x1 (better speed, got onto toes a little on the way up)
The second single felt easier. Would have done more but the gym closes early tonight.
DEFICIT DEADLIFTS (no belt, used 35s)
warmup: 185x3, 255x3, 325x2, 395x2
465x2
*straps
495x4 → 4 rep PR
495x3
I wanted 5 reps at 495 but I figured it was a little ambitious. 4 is still very good. Worked on keeping my back tighter to start. The pulls were slower off the floor but much easier at lockout.
Back was tired from yesterday’s deadlifts so I was having trouble keeping it tight during the squats and didn’t go as heavy as I would have liked. Otherwise they felt good tho.
DEFICIT DEADLIFTS (no belt, used 35s)
warmup: 185x3, 255x3, 325x2, 395x2
465x2
*straps
495x4 → 4 rep PR
495x3
I wanted 5 reps at 495 but I figured it was a little ambitious. 4 is still very good. Worked on keeping my back tighter to start. The pulls were slower off the floor but much easier at lockout.
[/quote]
I think you made the girl in teal a little flustered!! lolol
