Agile 8
Ball Slam 3x5
Medium Grip Incline Press 95 x 3, 135 x3 , 185 x 2, 225 x 1, 275 x 1, 295 x 1
supersetted with pull-ups
felt some twinging in the forearm
Close Grip Bench (5" apart)
5 x 135, 185, 185, 185, 205
205 x 7
T-Bar rows
70# 4x12
Curls, Tri pressdowns 3x20
Conditioning
Agile 8
Box Jump 3x4
Band Squats
5 x bar, 3 x 135, 225, 315, 385, 425
Band Tension about 20lbs per side
Deadlift 5x225, 315, 365
Paused just off the floor
Lying Leg Curls 3x12 65#
Bodyweight Sit-ups 3x12
BW Hyperextentions 15, 10
All with short rest periods
Conditioning
Agile 8
Plyo Pushup 3x4
Band Bench 3 x bar, 135, 225, 275, 315 2 x 340
Dumbbell Press 3x8 50#
Pull-ups 4x4
Rows 55# 8, 12 70# 8
DB Floor Press 60# 15, 12
DB Curl 30# 8, 8
Separating the pressing and pulling movements seems to be helping my elbow pain. I think I’m going to start cutting out direct bicep work and see if it helps
Conditioning
Agile 8
Box Bounds 3x4
Deficit Deadlift (2") 3 x 225, 315, 405, 455, 500
Squat 5 x 135, 225, 315, 315, 315
Leg Curl 3 x 12 65#
Sit-Ups 3 x 12 10#
Hyperextension 12, 12 BW
Conditioning
Agile 8
Ball Slam 3x4
Band Press 3 x bar, 95, 135, 185, 1 x 205
Bench 225 3 x 8
Pulldown 5 x 60#, 70#, 80#
T-bar Row 70# 8, 10, 10
Close Grip Bench 155# 2x10
Conditioning
Yesterday’s Workout
Agile 8
Box Jump 3x4
Band Squats 3 x bar, 2 x 135, 225, 1 x 315, 405, 455, 480
Deadlift 5 x 315, 385
Leg Curl 3x12
Leg Raise 3x12
RDL 2x20
Conditioning
Agile 8
Plyo Pushup 3x4
Band Bench 3 x bar, 2 x 135, 225, 1 x 275, 315, 345
Press 3x5 135#
T-bar Row 5 x 90#, 100#. 115#
Pulldown 3x8 50#
Tricep Pressdown 2x12 85#
Conditioning
Agile 8
Box Jump 3x4
Deficit Deadlift 2 x 225, 315, 1 x 405, 495, 545F
Press 5x5 @ 155
Chins 25 total
Back Extension 2 x 15
Triceps Pressdown 2 x 12
Conditioning
Will be doing 3 days a week training until the meet, using a similar training split. I had some issues this week, including getting sick and loosing ten pounds, and some stuff at work. I’m planning on competing in May in the 242 class instead of the 275, but I should still be able to total 1600.
Agile 8
Box Jump 3 x 3
Squat 3 x bar, 135, 225, 315, 405, 455
Bench 5 x 275, 275, 275; 3 x 275, 245
Side Bench 2 x 25 @ 60 #
T-Bar Row 5 x 5 @ 100#
Tricep Pressdown 4 x 10 @ 50#
Agile 8
Kettlebell Snatch 3x5
Deadlift 5 x 5 @ 365#
Press 3 x 95, 135, 165, 185, 205
Felt some twinging in my forearm; need to be consist with recovery
Back Hyperextension 3 x 12 @ BW
finally figured out how to make this work well
Band Pull-Aparts 100 total
Chins 2 x 5 @ BW
Agile 8
Ball Slam 3 x 5
Squat 315 5 x 5
Keep folding over, need to keep my back straight (just needs practice)
Bench 3 x bar, 135, 225, 275, 315, 345
keep losing strength in my left arm as weight goes up (cramping); should be able to heal quickly as long as I don’t push it too hard
T-Bar Row 5 x 5 with 70# using my bench position
Side Bends 2 x 25 each side with 70#
Tricep Pressdown 3 x 12 with 60#
Agile 8
Box Jump 3 x 3
Squat 2 x 135, 225, 315, 1 x 385, 435, 475, 515
Starting having some elbow pain in my left shoulder on the 515, need to develop a little more flexibility
Bench 5 x 3 @ 295#
T-Bar Row 5 x 5 @ 55#
Did lighter weight rows to keep the elbow pain down
Wood choppers 2 x 12 @ 25#
Band Pressdowns 3 x 15
Conditioning
Agile 8
Box Jump 3 x 3
Deadlift 2 x 225, 315 1 x 405, 495, 545, 570?
570 didn’t quite get locked out, but was pretty close. Next time
Press 3 x 5 @ 175#
Lat Pulldown 5 x 6 @ 50#
Tried not locking out to see if it helps the elbow
Bodyweight Hyperextensions 2 x 12; 1 x 6
Barbel Curl 10 x 40#, 60#
Agile 8
Ball Slam 3 x 4
Squat 5 x 3 @ 345
Bench 2 x 135, 225; 1 x 275, 315, 350, 375, 390
Cable Row 3 x 5 @ 100, 5 x 120, 5 x 140
Tricep Pressdown 3 x 12 @ 60
Sit - ups 2 x 15 @ BW
Conditioning
*Late post, couldn’t post yesterday as had an emergency that came up.
Agile 8
Push Press 3 x 3 @ 45#
Deadlift 5 x 3 @ 405#
Press 3 x bar, 95, 135 1 x 165, 185, 205, 225, 240Fail x 2
Could press it up to the top of my head, but I couldn’t get over my hair
Chins 25 reps total
Elbow is feeling much better
Back Extension 3 x 8 @ BW
Curl 2 x 10 @ 60#
*Because of some stuff yesterday, only got 4 hours of sleep. Training Monday, Tuesday, Thursday this week to make some extra traveling time for Easter this weekend
Agile 8
Box Jump 3 x 3
Squat 3 x bar, 135, 225 1 x 315, 405, 475, 520, 545F
Could go down with the 545, but had trouble powering out of the hole. Next time
Bench 5 x 3 @ 300#
T-Bar Row 5 x 6 @ 70#
Sit Ups 2 x 20 @ BW
Band Pressdowns 3 x 15
Agile 8
Box Jump 3 x 3
Deadlift 2 x 225, 1 x 315, 405, 495, 545, 575F x 3
I could pull the bar up to my knees, but the bar rolled out of my hands over my knee. The bar I used didn’t spin, so hoping a good bar helps.
Press 3 x 135, 165, 185 x 3
supersetted with pull-ups 5 x 3
Hyperextension 2 x 8 @ BW
Barbell Curl 2 x 8 @ 50#
This is my last training week before my meet next weekend. I will be training Monday, Tuesday and Thursday with maybe a Friday training session too. Tomorrow will be some lighter work (Speed Deadlifts/Pressing) and then a last heavy squat workout Thursday and a heavy bench either Thursday or Friday.
Agile 8
Ball Slam 3 x 3
Squat 2 x 225, 315; 3 x 2 @ 365
Bench 2 x bar, 135, 225; 1 x 295, 335, 365, 390F
390 wasn’t a true fail, the spotters I had saw the bar was uneven and took it, but I could have made it
T-Bar Row 3 x 5 @ 90#
Sit Ups 2 x 10 @ BW
Band Pressdown 2 x 12 @ Band
Last training day before my meet next weekend, wanted to hit a good heavy squat
Agile 8
3 box jumps
Upper back stretches, felt really tight today
Squat 3 x 135, 2 x 225, 1 x 315
belt 1 x 405
belt and wraps 1 x 475, 515, 540 (10lb pr), 555 fail
just got stock in the hole, kinda tired
Think I will try to hit a 3rd attempt around a 550 squat, 395 bench, and a 630 deadlift. I’ll post a more detailed post about my attempts in the next week, but I think these are decent numbers to hit. Regardless, I will try to go 9 for 9 at the meet while trying to build my heaviest total.
Been relaxing this week, taking time to stretch/roll out and getting decent amounts of sleep.
Rack height for the meet: 57 inches from ground.
This attempts that I will do this weekend, may change depending how I feel.
Attempts
1st 2nd 3rd
Squat 502 529 551
Bench 364 386 402
Deadlift 562 601 634