Sun., 9/22. It’s a pretty boring last week
Did some easy 2 board press, 3x1
Light lower warm ups, and upper band work
Tues., 9/24: 2x1@ 75% for all.
Thurs., 9/26: 2x1@ 50% for all.
Sunday Fun Day Meet Day.
A boring last week. Nothing left but the lifting on Sunday.
I’ll be channeling my fellow TN’ers; Cripp, NH, Bulldog and The Albino, just to name a few (+1).
Onward and Upward.
Best of luck brother. Three white all around.
Knock it out of the park tomorrow. May all of your lights be white.
Thanks guys, it went alright overall.
SQ: 330/ 375/ missed 402. Got loose, leaned to far forward in the hole. I wanted a 400 SQ, really should’ve got it.
BE: 248/ 2nd @ 270, turned out to be a max effort/strain, missed 275.5. This was a bummer.
DL: 407/ 435/ 457. Opener was to high, knocked down my other attempts, just wanting to finish on a strong note.
I lifted in a 7 man flight; no added time. Lifts went by quick for sure. We had a 10 year old, me@ 51, a 65year old, and 4 open guys. We had a 205 guy pull just over 600 to finish the day.
3 Likes
Hey, good work. I couldn’t imagine having to lift in a 7 person flight. Your rest times between attempts probably didn’t feel much like rest times at all and I can only imagine how wiped you were for DLs.
Nice work. Hard work pays off.
Thanks guys.
I’ve been pretty worn out this past week. Not terribly sore, but ready to nap at any time.
Some very light lifting/moving around, the past few days.
Monday night: band stuff, easy warm up stuff, sauna + cold shower x 3 rounds.
Tues and Weds: slept after work both days…60-90mins or so.
Thursday: Lower warm ups, sumo pulls, easy leg machines.
Friday: Upper warm ups, floor press, rows, easy machine work.
Sat: Wide/box SQ, seat hams, calf…abs.
Lots of band work, leg swings, misc. ‘just keep moving’ stuff.
Sun., 10/6.
Rear delt machine + high pulls:
5x20+5
Hammer Inc.: 3x10
" " pulldowns: 3x10
Seat leg press: 5x20
Bi’s and Tri’s: 3x10+10
Tuesday.
Fake Rev. hypers, band stuff.
SQ, box @ parallel:
8x3, then 1@ 275, 315.
3x3@ 275.
Mod Sumo: 4x3, then 3x3@ 275.
45* raise: 3x10
seat ham: 3x15
V-bar pulldowns: 6x6 going up.
Weds., 10/9.
Floor press/close grip:
6x3, then 2x3@ 225
Wide grip: 3x6@ 205
Dips: 3x15
Plate loaded Shrug: 2x15/ 3x5/ 1x30
Seat wide rows: 1x20/ 3x10
face pulls and stuff @ many.
Soaked up around 6lbs since my meet (11 days). Yes…salt and fluids, but a bunch of good, dense calories too.
BW @ 206.
Friday; quick upper pumps.
Face pulls: 2x20/ 8x10
Dips: 5x10
Cable flys: 5x10
KB press: 5x10
Sat., 10/12.
Finding a strong mod-sumo position…and then pulling it.
Several sets working up to,
1@ 365, 385
Same @ 4" blocks: 1@ 315, 365, 405, 435. This was my heaviest 4" pull, while peaking about a month ago.
Leg press: 6x10.
Seat cable rows: 8x10 working up
Abs and dead hangs x 3.
Sunday.
Bench, lying on plyo-box:
speed work- 12x 3 @ 155, various grips.
Worked up singles @ 245, 265, 275, 285…PR or tied it, don’t recall.
DB fly: 3x15
Lying EZ Tri’s: 3x10
Seat wide rows: 3x10
Abs and Hangs x 3.
Tuesday, 10/15.
3x20 of;
ABduct, ADDuct, lying hams, quad ext.
Sumo pulling: Been working on a ‘new’ foot position. Working up, had a rubber band type pop in my left quad; middle, up high. 2nd time since my meet. Not damaged or injured, just nagging bullshit I’ll have to nurse along.
Moved on to upper, then lower stuff.
Bent rows: 5x5
High pulls: 5x3
Shrug machine: 2x10/ 5x5/ 1x50
ABD/ ADDuct machines: 6x6
Calf: 5x10
Turned into a pump party.
Weds., pumping party.
Med. band, chest press and pull aparts; many
Seat wide row: 6x6
OHP: 6x3/ 3x3@ 135.
DB Inc: 3x15
Rear delt swing: 1x25
Right arm push/pull stuff.
Back ext; 3x10
Fri., 10/18
Pulldowns + face pulls: 3x10+10
Shrug machine: 8x5
BE: 6x3/ 1@ 235, 255
Wide grip: 4@ 135, 185, 205
Inc. DB: 20@ 40, 60’s
Elbows out Tri’s: 3x10
Seat V-bar row: 5x10
Hangs, Abs x 3.
Saturday.
Rev. hypers, BW squats: 3x10
Seat Hams: 3x10
Smith RDL:5x5
Quad Ext: 5x10
Bike 5 mins
Seat calf: 5x10
Body weight SQ: 5x10
Band face pulls: 3x20
Back raise: 3x10
Ran through all this pretty quick.