Agile 8
Band Dislocates x 15
Box Jumps 3 x 5
Each set I moved back a little bit, so the last set I was 3 feet from the box
Deadlift
Clean Grip
5 x 135, 185
3 x 225, 275
2 x 315
1 x 365
Mixed Grip
1 x 405
Added a belt
1 x 455
3 x 495
1 x 545
in between the warmup sets I did 6 x 10 of plate twists with a 35# plate
Box Pulls 3 x 5 @ 315
with clean grip, trying to strengthen posterior chain/grip
Leg Raise 4 x 10
Walk 1.5 miles
Shoulder Dislocates x 15
Foam Roll
Hamstring/Hip Flexor Stretching
Kettlebell press 2 x 10
Band Pull aparts 3 x 12
Ball Slam x 15
Press
5 x 95
3 x 115
2 x 135
1 x 155
added wraps
1 x 175
3 x 195
1 x 220
all sets supersetted with chins, paused at top
3 x 7 @ 140
T-Bar Row 45# 3 x 10
Curl 3 x 10 @ 60#
Tricep Pressdown 3 x 14 @ 65#
Face Pull 3 x 10 @ 20#
Walked about 2 miles
Agile 8
Box Jump 3 x 5, each set further back from the box
shoulder stretches between sets
Squats
5 x 135, 185
3 x 225
2 x 275
1 x 315
belt
1 x 365
5 x 395
2 x 425
with knee wraps
1 x 460
down sets
5 x 5 @ 275, 60 s rest
first 6 sets suersetted with side bends, 6 x 10 per side, 45#
Sit ups 3 x ? with 25#
Back Extension 3 x ? with 25#
kinda out of it, just went until speed slowed down
Walked about 3 miles
Shoulder Dislocates x 20
Foam Roll
Hamstring stretch
Band Pull-aparts 3 x 8
Push ups 3 x 5
Ball Slam x 15
Bench
5 x 95, 135
3 x 185
2 x 225
wrist wraps
1 x 275
5 x 305
2 x 335
belt
1 x 365
supersetted chins between all sets
down sets
5 x 5 @ 225, 60 sec rest
T-bar Rows 70# 5 x 5
Barbell Curl 50# 3 x 10
Tricep Pressdowns 65# 3 x 15
Face Pull 15# 3 x 10
Walk about 1.5 miles
Agile 8
Shoulder Dislocates x 15
Box Jumps 3 x 5
Shoulder stretches between sets
Deadlift
Clean Grip
5 x 135, 185, 225
3 x 275
2 x 315
1 x 365
Mixed Grip
1 x 405
1 x 455
Belt
0 x 485
5 x 455
1 x 495
My IT bands felt like they were on fire, if I could keep my legs in the right position it wasn’t a problem but I had a really hard time getting in the right position.
Block Deadlifts
3 x 3 @ 365
Leg Raise 4 x 10 @ BW
Walked about 2 miles
Shoulder Dislocates x 15
Agile 8
Ball Slam x 15
Press 5 x 95
3 x 135
1 x 160
wrist wraps
5 x 185
1 x 210
1 x 225
All sets supersetted with chins
Curls 60# 3 x 10
Tricep Pressdown 85# 3 x 10
Banded Face Pull 3 x 10
Walked about 2 miles
General plan for this week: work up to what I will use as a second attempt at a meet
Late post, couldn’t connect to the internet last night
Agile 8
Box Jump 3 x 5
Squat
5 x 155
3 x 245
belt
3 x 335
knee wraps
2 x 425
1 x 485
0 x 525
The 525 was mostly a technical fail, went too deep in the hole and didn’t keep my chest up. Next week.
3 x 1 @ 405 with a belt, working on a technique
Back Hyperextension 3 x 10 @ 30#
Sit ups 3 x 10 @ 30#
Walked about 2 miles
Shoulder Dislocates x 15
Band Pull aparts x 15
Agile 8
Ball Slam x 10
Bench 5 x 135
3 x 225
wrist wraps
2 x 285
belt
1 x 335
1 x 365
0 x 385
3 x 1 @ 275
all sets supersetted with chins or rows
I managed to press the 385 off my chest, but not over a few inches. I need to work on using my leg drive, most of my presses are just upper body.
Curls 50# 3 x 10
Tricep Pressdown 85# 3 x 10
Face Pull 20# 3 x 12
Walked about 15 min, 1.5 miles
Agile 8
Shoulder Dislcoates x 12
Box Jump 3 x 5
Deadlift
3 x 225
3 x 315
1 x 405
add belt
1 x 485
1 x 535
1 x 555
Block pulls
worked up to 455 x 1
Leg Raise 3 x 12
Walked for about 40min with the wife
Agile 8
Band Dislocates x 15
Ball Slam x 10
Press 3 x 115
wrist wraps
2 x 165
belt
1 x 200
1 x 225
0 x 235
Something seemed wrong with my position, need to focus on keeping tension in my torso and the bar low in my palms
supersetted with chins
Push Press 3 x 1 @ 245
T-bar Rows 3 x 5 @ 90
Curls 3 x 10 @ 60#
Tricep Pressdowns 3 x 10 @ 90#
Rear Delt Raise 3 x 10 @ 10#
The goal for this week is just to hit a higher weight in all my lifts so I have a good idea what I can handle for the meet next weekend.
Agile 8
Box Jump 3 x 5
Squat 3 x 135, 225
2 x 315
belt
1 x 405
wraps
1 x 460
1 x 500
0 x 530
I could hold the position in the hole, but I couldn’t pop out. At the meet I will try to squat 515 - 525, I should be able to hit a better squat since I should be able to have a better grip on the bar, as well as with a little peaking. I might stop using knee wraps, I will compete and depending on how I do I might stop using them.
Pause squat 3 x 3 @ 315# raw
Sit ups 3 x 10 @ 30#
Back Hyperextension 3 x 10 @ 30#
Walked for 15 minutes
Agile 8
Ball Slam x 12
Bench
3 x 135, 225
wraps
2 x 295
belt
1 x 340
something felt off with my left arm, like the bicep wasn’t working.
1 x 370
bar dropped to my chest, but I was able to press it up on my own. Left bicep somehow died, hasn’t happened before. Just need to let it heal.
Chins supersetted between every set. After the last bench set, chins seemed more difficult than the other sets, due to the bicep issue.
Pause bench 3 x 3 @ 205
Rows 3 x 5 @ 90
Curls 3 x 8 @ 70#
Pressdowns 3 x 12 @ 90#
Face Pulls 3 x 12 @ 20#
Walked for about 15 min
Agile 8
Box Jump 3 x 5
Deadlift
3 x 225, 315
1 x 405
belt
1 x 485, 535, 565
Felt ok; not sitting back far enough and need to remember to look up during my pull
Sumo Deadlifts 3 x 3 @ 315#
Leg Raise BW 3 x 10
Walked about 2 miles
Agile 8
Shoulder stretches
Ball Slam x 12
Press
3 x 95, 135
wrist wraps
1 x 170, 200, 220
0 x 235
all sets supersetted with chins
just missed 235, pec was tight from benching
Curls 3 x 8 @ 70#
Tricep Pressdowns 3 x 10 @ 100#
Lateral Raise/Rear Delt Raise superset 3 x 10 @ 15#
Walked about 2.5 miles
This week I’m just working up to about my openers in the squat and bench, with little accessory work. The rest of the week will be resting until the meet on Saturday.
Agile 8
Box Jump 3 x 5
Squat 3 x 135, 225, 315
belt
2 x 365
wraps
1 x 405
1 x 445
1 x 485
Sit ups 2 x 10
Back Extension 2 x 10
Walked for about 10 min
Simple 6 (Upper Body Warmup)
Ball Throw 5 L/R, 5 both
Bench
3 x bar, 135, 225
wrist wraps
2 x 275
belt
1 x 325
1 x 365
some sets supersetted with band pull aparts
arm felt better today, bicep didn’t give out, but I’m not sure how it will hold up on Saturday
Ring Rows 3 x 12
Hammer Curl 20# 2 x 12
Band Pressdowns 2 x 20
Band Face Pulls 2 x 10
Arm Mobility Work
10 min walk
Tonight my brother is coming down and tomorrow we are leaving for the Elitefts Powerlifting Experience tomorrow.
Goals for the weekend:
Squat 530
Bench 400
Deadlift 585
I’m ok with not making these lifts, it will be a great experience and I will learn a lot. I’ll post my results on Sunday/Monday
Competed at Elitefts on Saturday for their powerlifting experience. I was placed in group 6 so I was one of the last people for each lift. The equipment there was incredible: 4 monoliths (2 groups were lifting at all times, and 2 more warming up), as well as a designated bar for squatting, benching, and deadlifting. It was the kind of equipment you dream that you have for every meet. On check-in, got a swag bag full of supplements and goodies from Elitefts. My group had Jo Jordan, Brian Schwab, and Chad Aichs, but many others helped out our group. There were all types of lifters there, gear and raw, newbies and longtime competitors, and from all over the country.
Squat
opened with 475, got stuck in the hole twice with 525. Got a ton of advice from every coach nearby, but basically I need to keep my elbows more under me, don’t fold in the hole, and don’t go as deep (was bounding off my heels). Couple of the coaches also took me aside and talked with me about knee wraps, so I have a new strategy there. Even though this was my worst meet with squatting in a few years, what I learned will more than make up for it at my next meet.
Bench,
went a ton better. Went 350, 375, 390 with a little extra. Could have tried 400, but wanted to go a little safer then the squat. I need to keep my elbows extended when I take the bar from the rack, and keep better bar speed on the way up.
Deadlift
didn’t hear anything about that I’m doing something wrong, but think I need to work on my form in general anyways. Pulled 520, 560, and 600 for the first time again in a few years (last meet I pulled 565).
After this had to leave since we got done lifting around 7 and I was driving 6 hours to get home Saturday night. If you ever get the chance to go to the Powerlifting Experience by Elitefts, I would go. Its definitely worth the money and you will probably save yourself at least a year’s worth of mistakes.