Sunday, 9/1
Warm up stuff.
Speed BE: 2 cluster sets @ 115, 135.
Flat DB’s: 3x4, then 4x4@ 90’s
Hammer pulldowns: 6x6
Lying Tri’s: 15, 10, 10
Sumo pulls: 10x1@ 225, feeling it out.
Good luck with your meet training. I hope you hit all your numbers.
Thanks NH, It’s all going well.
Paused SQ tonight; Max Effort, to help find my opener.
Something like 335/345 to open, 2nd @ 375, final at 400+.
Bench goal is 281/ 286.
Deads…as close to 500lbs as I can.
Tues/9/3.
Misc. warm ups @ 20mins.
SQ, paused at depth:
Several sets up to 1@ 275, 315, 315. Had 335, 345 in the tank, didn’t have a spot.
SQ to pins; top 1/3: 1@ 225, 315, 365, 405, 425.
ABDuct/ADDuct machines: 8x6.
Leg press: 3x10@ 500
Thursday.
BE: paused at 245, 255, 265, very easy.
3 board @ 245, 275 ,295.
DB’s: 3x4 plus 3x4@ 90’s.
Upper back rows: 6x10
Pullaparts: 3x10
Seat Hams: 8x8
Fri/9/6.
Sumo off 6" blocks:
1@ 405, 435, 465, 495
3x1@ 455
Speed(ish) pulls: 8x1@ 275
Pendlay row: 2x5 plus 3x5@ 225.
Leg press: 6x10@ 600
Calf: 3x10
Abs
1 Like
Sunday.
Abs and face pulls.
DB’s: 6x3@ 50’s, quickly.
Bench: speed sets, 12x3.
High pin press: 3@ 225, 275, 315, 315
SQ: speed sets, 8x2.
Seat rows: 6x6
Quick lift tonight.
3 weeks out.
Every training day is set, detail wise. Nothing left to do…except do it.
I’ve stayed pretty fluffy/water logged for the past few months. Post meet, I’m going to lean out around 200lbs. Calorie Season is just around the corner.
Tues., 9/10
Standing Abs, seated hams.
Box SQ/parallel:
1@ 315, 345, 365.
Top 1/3 Anderson:
1@ 315, 365, 405
SQ to 1/3 pin:
1@ 365, 405, 455, 475
Box SQ/ parallel: 4x2@ 315, quick.
DB press/ cleans: 4 sets
Almost game time.
Yes sir, 2 weeks out.
Thurs.,9/12
Floor press: 2@245, 265.
Low pins: 1@ 245, 265, 275
BE/close grip: 2x3 plus 3x3@ 225
Hammer seat rows: 4x6
DB press: 2x10
Calf, Abs
Friday.
Seat hams, Rev hyper.
Rack pull/ below knee:
1@ 365, 405, 455
1@ 495, 525 w/straps.
3x1@ 405
Speed pulls: 6x1@ 315
Bent rows: 2x5@ 225
Shrugs machine: 4x4@ 8 plates.
Tapered (accessory) volume this past week. Everything (body wise) is ready to back off and rest up.
Sunday,9/15
Comp. SQ: worked up to 1@ 365.
Box/parallel +3": 1@ 315, 365, 405.
G.M’s: 2x5
Banded DB press: 4 cluster sets/speed.
Pressdowns: 4x6.
2 weeks out.
I’ve topped out on all 3 lifts for this training cycle, going into my meet. Everything has been moving up, along with fatigue of course. Now it’s rest up, stay sharp, and hit some PR’s.
Attempts: SQ/ DL pretty set, 1 more BE session to go.
1 Like
Tuesday.
DL/ 4"blocks: Up to an easy 425
RDL: 3x3@ 315
Speed pulls: 6x1@ 315
Smith machine/pull from knee: 1@ 3,4,5,6 plates a side.
Hammer pulldowns: 4x4@ 225
1 Like
Thurs., 9/19
BE: 1@ 240
2 board: 1@ 255
4 board: 1@ 275, 300.
Shrug machine: 3x4@ 365
Band pullaparts: 3x4
Dips: 3x4
1 Like
Friday.
SQ/parallel box: 1@ 315
box +4": 1@ 315, 365.
box @ pretty dam high: 1@ 405, 445.
G.M’s: 5@ 225
V-SQ machine: 3x4@ 600
Abs: 3x5
1 Like