Training is rolling along. Only odd stuff was reverse band squats…never tried them before.
Still working up my squat; did singles Sat, then some banded at 405, with walkouts. 405 was my pre-groin pull goal for Sept16th meet. now, i’ll just see how it goes on meet day.
pulls are on track, bench as well…no goals set today, but this week i’ll dial in for the final push; just under 5 weeks left.
Trained Thurs, Fri, Sat last week; hitting hard this week with the next 4 days off work ;0)
Plenty of good work as always.
Cool you have a meet coming up. What weight class are you in? Just a belt and chalk?
Thanks Guys… full steam ahead !!
I walk around (and train) at 190-193lbs…so I’m light- middle of the 93k class. Don’t bother cutting; just go in where I’m at.
I’m lifting in the Classic Extra Raw class: shoes, chalk…singlet optional 
I’m a real crowd pleaser…
Weds, 8/16.
Hung out at a local Rec Center; rock climbing, water slide ect…3 hours of fun, and meeting a couple of my P.W.‘s family. A great time all around. Climbed the 28’ wall 7 times, 8th time I was done; couldn’t get past a tough part (and couldn’t hold on anymore!) Multiple routes, various levels of " how the heck???"…tons of fun.
Thursday.
Bandwork, rolling, standing Abs.
Belt SQ: 2x10@ 300
2x5 @ 500 & 600.
3x5 @ 700
10@ 500
Standing calf: 8 sets, slow and hard. More rolling out at the end.
Short but sweet.
EDIT, for Thursday. Gym boss had a new strongman/ carry rig made: 200lbs empty, square ‘frame carry (?)’, load the 4 corners and pick up farmers carry style…you get the idea. Pretty cool.
I did 5x50’ empty, then 5 shrugs before setting it down (after each lap). Also, standing crunch, 5x10@ 140 after each lap.
Groovy.
Friday. 4 days of fun (off work) caught up to me a bit :)…
Face pulls, Abs, rolling and bandwork.
DL: Low reps/ light weights, up to 4x2@ 315
RDL: 2x8@ 225.
DB press: 5 sets, super set with 10 pullovers…
That’s all folks !!
Scratch that… been ‘leaning out’ a bit from hard workouts/ under eating (?), and visibly smaller in legs, so I checked; 182lbs last night. I knew weight had dropped, just not 10ish pounds. I know, it’s a combo of things, but still.
4 weeks out yesterday. Still heading for a good meet; DL PR (again) for sure.
Tuesday, 8/22.
Abductor: Up to 4x8@ 135, very hard squeeze and pause…Drop set finish of 20 reps.
Adductor: Up to 2x8@ 120, 135…feeling good and strong for both.
Seated calf: 3x20
Band pull-aparts/ face pulls: about 80 each, multiple sets.
OHP: Up to 5x3@ 135, worked quick.
Ab wheel; 3x10.
Short but pumped up.
Thursday, 8/24.
2 sets of Abs, Face pulls, lots of bandwork.
BE: Up to 2x1@ 225
1@ 245
4x1@ 255
2@ 245
Pull-ups: 3,3,3,7,7,
band stuff throughout.
SQ: Warmed up to 2x1@ 275.
2x1@ 315
walkout/ hold 2x1@ 405.
Feeling weak :)…but better every time. Rolled out groin during/after.
Friday:
Abs, face pulls…rolling stuff.
DL: Warmed up to 1@ 315, 365
2x1@ 405
4" blocks; 3x3@ 365.
Seat Leg press: 10@ 400
2x20@ 400. Pump to finish.
405’s were tough…and slow. This day (week?) really hit me hard. Last heavy DL is next week @ 17 days out.
2nd @ 405lbs.
After training, and a short nap, my P.W. and me had a pancake party…!!! Misc. fruits, cereals, some powdered peanut butter…little sugar here and there ect…
Just beautiful, and the pancakes too!
Tuesday; lower body/back. Hard squeeze/ flexing on everything.
Seated hams: Up to 4x4@ 195.
ABduction: Up to 4x8@ 135.
ADduction: " " 4x6@ 135.
Seated calf: 20 hops + 15@ 135. Super pump.
Smith rack pulls: 2x6@ 225, 275, 315. Drop set of 30 reps to finish.
Seated extensions: giant set= 5@ 100, 115, 130, 145. 3 sets of this.
Later at work: 4 pull-up hangs to failure, 3x20 DB press @ 30’s.
Thursday, 8/31
Standing Abs, face pulls.
BE: Up to 1 @ 225, 245, 255
3x1@ 265
DB press: 4@ 80, 90, 90.
Pull-ups: 5x3@ +45lbs
Leg press: 3x15@ 400
Friday; last heavy DL @ 17days out.
Cable crunch, face pulls, misc. laps.
DL: Up to 1@ 315, 315, 345, 375, 405.
6"blocks: 4x3@ 405 (block pull, below knees)
RDL: 2x10@ 315.
Pull-ups: 5x3@ +45.
Cable crunch: 3x10@ 140
Pulled this (405) last week; didn’t have anymore in me this week :)…still, on track to pull 450lbs+ at my meet. Cranking things up for another 5 training days, then a 6ish day de-load.
2 weeks out today.
Started de-load last night after work, with a 2 hour nap
SQ and BE tonight.
The end.
Z
Sunday, 9/3.
Abs, face pulls, band stuff.
BE: Worked up to 10X1 @ 245.
Pull-ups: mixed in 5x5 early.
SQ: Up to 10x1@ 315. Mixed in 4-5 sets of hard pull-aparts, and hangs from bar.
Two weeks out…game time.