Thurs/ 8/15.
Close grip/floor press/ paused:
6x3 then 1@ 225, 245/ 3x1@ 265
Comp. grip: 3x3@ 225/ 25@ 135.
Pulldowns: 3x10
Rear fly: 3x10/ 1x20.
Back raise: 3x20 + 25lbs.
Calf: 5x10
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Saturday.
Box SQ/parallel:
8x3 then 1@ 315, 335, 355.
Close stance: 4@ 225, 275, 315
Single leg extensions: Alternate 10’s up to 80 per side.
Pulldowns: 5x5
Calf: 1x50.
Slipped a little down mentally/ emotionally the last 2 days=…didn’t eat nearly enough and crashed during my last 2 workouts.
Back to normal now so, Onward and Upward.
6 weeks out today.
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Hope all is going well mate, we all slip up with diet etc from time to time. I find I struggle massively if I don’t eat enough or properly.
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Thanks Luc; back on track, with everything.
Sunday/8/18
DB banded press: 4 sets of 4x3@ 50’s. Just the right weight for these.
Flat BE: 6x3 then 5x1@ 225, with a quick re-set, all paused=pretty easy.
Felt the previous speed work on these.
Dip machine: 3x10 going up, 3x10@ stack.
Seat rows: 5x10
1 arm DB: 5x5+5 @ 100.
Tuesday.
Seated Hams: 5x10
Speed pulls/ conventional and sumo:
6-8 sets of each @ 225, various bands and grips. Nothing felt great so, did some and moved on.
Shrug machine + pullaparts:
3x10+ 10, pretty hard / 3x5+5, very heavy
Bent rows: 3x10
Back raise: 5x5 with 150lbs, short rest.
Farmers carry: 90 second walk with 75’s
Just did some stuff and checked out.
Wed/8/21 : A little bit of stuff.
Leg extension: 8x10
Seat calf: 8x10
V-squat machine: 3 sets then 5x5, very hard.
Pulldowns: 5x10
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Thursday
Inc. DB: 3x20
Floor press: 8x3 then 3x3@ 245
—Close grip: 4x4@ 225
Dips: 20, 15, 15
Hammer row machine: 3 sets then 3x6@ 275
Pullaparts: 1x50
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Friday.
Competition SQ: worked up to,
1@ 315, 345, 365
G.M’s: 3 sets then 3x5@ 225
Sumo pulls: 8x3@ 225, 30 sec. rest.
Inc. rear delt: 3x10
High DB press: 2x25
Leg press: 5x10@ 500
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5 weeks out today.
I’ll start lifting at 2pm for this meet, at about 195 lbs. I’ve got a Titan Brahma/lever belt coming soon; my first ‘real’ belt.
Down to the final push.
Got a target total in mind?
I don’t know this belt really well, but be ready for a little bit of break in/acclimation time. One belt I had, I could never get it broken in and just ended up giving it away to someone I trained with at the time. Probably took him a year to get it right.
Hey Nov.
The belt will be a challenge I’m sure. I had put it off (buying one) for years so, it’s overdue.
Number wise, I’m on the ‘come back trail’ after a couple years.
Looking at SQ 420+, BE 270+, and pull as close to 500 as I can.
Not doing the safe 9 for 9 (I never do). I’m pushing as hard and smart as I can, all the way through the meet.
Thanks
Sunday/ 8/ 25.
Band work, shoulder crap to warm up.
DB w/band, speed 3’s: 4 cluster sets.
2 board, close grip, paused:
Worked up to 1@ 245, 65, 75, 295/ 3x1@ 265
Dips: 3x10
Low DB fly: 3x15
Face pulls: 5x10
Good deal. I think our numbers are pretty darn close, too, lol. I’m on the comeback trail after a sustained period of about 6 years alternating between no training, injuries and/or haphazard training.
Sounds good, I’ll stop by and see what your up to training wise.
Tuesday.
Speed pulls, off floor:
8x1@ 225
8x1@ 275
Box SQ, parallel + 2":
4x3 then, 1@ 315, 345, 375, 395
Rev hyper: 2x20
Pulldowns: 6x6
Misc. standing Abs: 5x10
Mixed in face pulls ect, during all the pulling.
Thursday, 8/29
Bench/ competition:
2’s @ 215, 235, 255, 265
Top 1/2 pin: 4@ 225, 245/ 4x2@ 245
Bent rows: 5x5@ 185
Abs: 10x5
Dips: 3x10
Calf: 5x15
Friday.
4" block pulls:
1@ 315, 365
2@ 405
3x3@ 405 w/straps.
RDL: 3x6@ 315
V-Squat machine: 3x6, then 3x6@ 600
Pulldowns: 6x6
Seat Quads: 6x10
1 arm DB rows: 5x5@ 120.
It’s getting closer…
4 weeks today my friend.
Still deciding on Con. or Sumo for my pulls…