Bench
Bar x a lot
95x8
135x5
165x3
205x1
235x1
255x3,3,3, add makeshift 2 board…paused
Pull-ups
50 reps
Floor press
135x12,12
185x8,8
DB row
60’s x 12,12,12,12
Shit I didn’t post my lower day that I did yesterday. Work sets were 300x3,3,3 then add a reverse band for 320. Deadlift 300 for 8 sets of 3 then some goblet squats and banded seated leg curls
CAT squat
225x1
(205x4)x6…all 205 sets done in 8:55
Dead
135x3
225x1
(265x1)x10…30 sec rest
Lunge
3x15
Was supposed to do sldl but the right side of my lower back is agitated on any descent of any deadlift
Banded seated leg curl
3x15
Rollouts
30
Squats are feeling really good every since reed helped me with a cue on my descent
What are your meet goals s/b/dl ?
[quote]barbedwired wrote:
What are your meet goals s/b/dl ?[/quote]
best/realistic goals 355 squat 275 bench 405 pull
Squat
Bar x a lot
95x8
135x5
185x3
225x1
255x1…add belt
275x1
300x1
(320x1)x5
Deadlift
135x5
225x3
(315x1)x8…first 4 beltless
Split squat
3x12
Leg curl
4x12
Core
Last single at 320
Bench
Bar x a lot
95x8
135x5
165x3
185x1
205x1
225x1
240x1
(265x1)x5
275x1 to a 1 board
Low incline DB press
60’s x 12,12,12,10
Bb row
135x12,12,12,12
Banded pull aparts
4x30 seconds
Bench felt like shit. Gonna take the second session off and recover.
[quote]chobbs wrote:
Last single at 320[/quote]
The girls in the background were distracting.
[quote]LoRez wrote:
[quote]chobbs wrote:
Last single at 320[/quote]
The girls in the background were distracting.[/quote]
Those volleyball players are good breeding material
Cat squats
Bar x a lot
95x8
135x5
165x3
185x1
215x1
235x1
(215x3)x8…add belt…these 8 sets done in 10:20
Lunges
8x10…called for 4x20 but I’m a bitch
Sldl off deficit
135x10,10,10
Circuit of
Toes to bar 3x4 lol
Rollout 3x 8
1 arm overhead carry 3x down/back
Suitcase kb carry 3x down/back
Squat
Bar x a lot
95x8
135x5
185x3
225x1
255x1 add belt
275x1
300x1
335x1
Deadlift
135x3
225x1
275x1
315x1 add belt
340x1
Toes to bar
7,5,4
Standing band crunch
4x15
Bench
Bar x 20, 20
95x8
135x3
165x3
185x1
200x1
220x1
235x1…add wraps
260x1
Cable row…90 sec
20,15,12,12
Pushdown…90 sec…various grips
5x20
Speed squat
(200x1)x10
Paused speed bench
(170x1)x10
Speed deads
(230x1)x10
You guys won’t here from me until after my meet on the 21st
Meet went well, went 7/9 totaled 1,000 exactly
Squat: went 305,325, miss 345…shoulda took 335
Bench: 245, 255, miss 265
Deadlift: 315, 350, 420 for a 15 lb all time PR
Never mind, I am stupid it seems. Lol
Congrats man.! Nice 1st total!
[quote]barbedwired wrote:
Congrats man.! Nice 1st total! [/quote]
Thanks, long ways to go to get a respectable one lol
[quote]chobbs wrote:
[quote]barbedwired wrote:
Congrats man.! Nice 1st total! [/quote]
Thanks, long ways to go to get a respectable one lol[/quote]
Slow and steady wins the race, brother. Keep chipping away at those lifts! Good job
[quote]Loftearmen wrote:
[quote]chobbs wrote:
[quote]barbedwired wrote:
Congrats man.! Nice 1st total! [/quote]
Thanks, long ways to go to get a respectable one lol[/quote]
Slow and steady wins the race, brother. Keep chipping away at those lifts! Good job[/quote]
Thanks big guy