Tuesday.
Right to a squat rack…
Misc. sets of squats, good mornings…close/wide stance, full depth.,working up.
Box SQ/ wide/ parallel:
3@ 225, 255, 275/ 3x3@ 295
Sumo pulls:
2x3@ 225, 275, 315.
5x1@ 365, cluster set.
Hanging leg raise: 3x10
Back raise: 3x10
Seat rows/wide: 2x10/ 5x5 heavy.
Seat calf: 5x10
So… 13 weeks out from a meet. Going to taper off (only) about the last 10 days or so.
Every time I work up to a max, after a break from a variation, I’ll hit a 15-20lbs PR; done that for upper and lower lifts.
That’s encouraging.
What’s the date of your meet?
Cripp: Sept. 29th. It’s Sunday only, so I’ll start around 2pm.
Thursday, 6/27
Misc. laps in the gym, lunges and band stuff.
Box Squats: very wide…very low.
3@ 185, 185, 205
3@ 225, 245
3x3@ 225
Trap bar: 6@ 225, 275, 315/ 10x1@ 365, 20 sec. rest.
Seat Hams: 2x15/ 6x6
Seat Quads: 2x15/ 6x6
Calf: 5x10
Abs: 5x5
Friday.
DB incline: 2x15/ 4x6
Floor/pin press, top 1/3:
1@ 185, 225, 255, 285, 315, 325 PR
Flat DB’s: 3 sets + 3x6@ 80’s
Decline Tri’s: 3x15@ 30’s
Hammer mach. pulldowns: 5x10/ 40reps drop finish.
Standing Abs: 1x 50.
Sunday, 6/30
Abs, calf, face pulls.
Comp. Squats/ paused in the hole:
Worked up to 1@ 275, 295, 315, 335
Close stance: 6@ 135, 185, 225, 275
Oly high pulls: several, then 6x1@ 135
Pendlay rows: 3x15@ 135
Seat leg press: 100 rep drop set.
Tues, 7/2
Sumo w/heavy band:
5x5@ 225
5x3@ 275
SQ/close stance:
2x6@ 135
2x4@ 185
3x3@ 225, 275
30@ 135; close, wide, normal stance.
Calf: 3x20
Seat hams: 2x20/ 6x6 hard/ 1x50
Rev. lunges: 25 each.
Wide pulldowns: 3x15
Friday:
Lifted with a new lifter (buddy) I’m helping. Worked a ‘plan’ he had, showing him some stuff.
Flat DB fly
Incline BE
Decline hammer strength
OHP
Chest fly/ rear delt super sets
Seat v-bar rows; my addition
Abs: alternate heavy 5’s with 10’s. Just me on these.
Sunday, 7/7
Warm: Abs, face pulls, tri’s
Parallel box/ close stance:
3@ 185, 225, 275
1@ 315, 345, 365
Had to skip G.M’s.
Seat Hams: 5x8 going up/ 3x8@ 145
Hammer pulldowns: 4x10/ 32 rep drop set.
Abs: 3x15
Bi’s and Tri’s: alternating to 100 reps.
Tuesday, 7/9.
Warm: pulldowns and face pulls.
Shrugs: 1x30/ 5x5@ 225, hard pause.
Incline BE:
2x6@ 135, 155.
1@ 175, 195, 205, 215
2x3@ 185
15@ 135
OHP:
2x5@ 135, 155.
5@ 175, barely.
3x3@ 175
Decline fly: 3x10@40’s
Decline Tri: 50 reps @ 30’s; short breaks.
Seat rows: 5x10, short breaks/ straps.
Weds.; some misc. super-sets with DB’s or cables…and stuff.
3 sets, abs with face pulls.
3 sets, Bi’s and Tri’s
Squats w/bar; 3 sets of 25-30 reps.
Calf; 2x20/ 5x5
Curls and press.
Thursday, 7/11
Sumo/ 6" blocks:
1@ 365, 405, 435, 455
Straps @ 365, 405, 455, 475
Hammer pulldowns: 4x6
Calf 3x10
ABD/ ADD machine: 6x6 going up/ 1x20
Seat hams; 6x6
Abs: 3x20
Friday.
Abs, curls, face pulls, Tri’s
Tried some ‘speed work’ with banded floor press; medium, then heavy band…good idea, but needs some fine tuning.
12 sets of 3.
KB press: 3x15
Mid incline DB: 6@ 50, 60, 70/ 3x6@ 80’s
Flat fly: 2x20@ 20’s
Seat cable row: 3x10/ 1x30
Tri’s ext. + curls: 2x10@ 30’s
Sat., 7/13.
A little extra training; lower pumps/ conditioning.
Hack SQ: 4x15, way down there.
Leg extension + curls: 3x15+15
SQ: 10x5@ 135, 30 sec. rest.
High pulls: 4x3@ 95, 115, 95; working fast, 15-20 sec. rest.
Seat leg press: 10x 10 at stack; 30 sec. rest.
Sunday.
Speed SQ/ parallel box:
Warmed up with competition and wide stance, several sets up to;
3 sets of 3x2 at 295. Speed and power was just right.
Pendlay rows:
5@ 135, 135, 185
3x5@ 205.
Swiss ball Rev. hyper: 2x25
V-bar pulldowns: 6x6 @ 130
Tuesday, 7/16: Working around a crowded gym.
Calf, Tri’s, band stuff.
OHP:
2x5/ 2x3.
2x1@ 135, 155
1@ 175
3x1@ 165
Dips: 5x10
Decline BE machine: 3x20@ 135
DB laterals: 3x10
Seat cable rows: 6x6 going up, 3x6 top sets.
3 days off; 3 days of training.
Thurs., 7/18
Deads:
2x1@ 405
8x3@ 315, every min.
Bent rows: 3x8@ 135
1 arm DB’s: 10x5 each @ 100, alternating, rest just to change sides.
Hack SQ: 6x10
Calf and Abs: 3x10
Friday.
Incline BE/ Bench machine: 4x10 each.
Bench/ paused: Up to 1@ 225, 235, 245
Flat DB’s 3x15@ 60’s.
Curls + extensions: 3x10+10
KB press: 3x15
Cable crunch: 5x5, very hard squeeze.
Sat., 7/20.
Hams, Abs, back raise.
Speed pulls/Sumo: 4 x 4@ 315; 30 secs. between reps.
Close stance SQ/ very deep:
2x6@ 135
6@ 185, 225
3x3/2 275
ABduct machine: 6x6, very hard.
DB cleans: 2x25
Calf and Hams.
Standing Abs: 1x30.