Sounds like the meet was a bit of a jumbled mess; which they can be 
Adding in lifters and such.
Other than that, great write up !!
I bet you both could use a de-load (or maybe just you) 
Probablyā¦but im already starting to plan out his lifting for the Nationals in October.
Congratulations to you both on a great job and thanks for taking the time to do the write up.
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Just did some squatting which turned into a cluster Fuckā¦ lower body was trashed.
Bottom lineā¦ I CANNOT squat and dead in close proximity of each other with any real intensity or volume without one shitting the bed if not both. Ive known this for a long time and I keep tripping myself up doing it.
Bench: warm up
top set 315 x 10 ā¦hit cap , dont think I had another rep in the tank
240 x 12ā¦left a few in the tank
NO SLING SHOT THIS WEEK
Incline Bench: ( swiss Bar) 185 lbs rep goal 30 /3* 25 completed. Weight remains the same next week
Swiss Bar rolling tri extensions: 85lbs rep goal 35 / 3 29 completed weight remains the same next week
Band pull aparts : 4 x 30 doggy style.
- Ok let me explain slightlyā¦ On incline I used 185lbs I wanted to complete 30 reps that I had established before hand in 3 sets. the actual three sets looked like this 11/6/8.
Planning on using this method on the majority of my secondary movements.
Actually enjoyed the new approachā¦ really enjoyable session.
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Yeah pretty much have decided to train the way i should, relying on my own knowledge and instinctsā¦
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Treadmill : 7 minute walk (warm up)
Band Good mornings: ( warm up)
Deadlifts: 4 easy singles messed around and did a additional 2.
RDLs: Rep goal 23/2@Sw completed 20 weight remains the same next week
One arm DB rows: RG 45/5 completed 59 ā¦yeah might have gotten too light on these,needless to say I will use more weight next time. Plan on alternating between these and Barbell Rows.
Pulldowns: RG 23/2 completed 22 Back was cramping
Was running late, had to meet the wife for dinner so I did not get in the power shrugs nor Band crunchesā¦will do this in the morning.
A few notesā¦ I honestly didnt realize how much I had gotten away from my my optimal pulling form. I brought my stance in and straighten my feet slightly. WOW Big difference.
Also, On the new rep approach the sets ARE NOT taken to Failure. I leave a rep in the tank or stop when form begins to break down , which ever comes first.
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Just watch the vid of your son. Kids got some quads going on and some great depth. Pulling over 500 is a great milestone. So much potential. Not that Iām anyone to emulate but for the past 45 years Iāve been using the ātrain the way I should, relying on my own knowledge and instinctsā method. I keep seeing new stuff pop up but most of it is warmed over and rehashed basics. BTW, what to you figure the slingshot adds to your bench?
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Yeahā¦ I am curious to see how far he he can take it with consistent training.
Even though you been doing it allot longer ā¦I am also seeing allot of stuff coming back around from the late 80ās being presented as new and innovating concepts!
I guess the sling shot version I have is suppose to add 10-15% but I havenāt pushed it honestly.
Upper back really feeling the work from Friday.
Dynamic warm up:
Standing OHP: (swiss bar) worked up to a light 130 x 5.
CG Bench: 225lbs rep goal 20/3 total 28 ā¦ defiantly put on another 5 lbs on the bar next time
Bent rope tri extensions: RG 25/2 @ SW total 22
EZ Bar Curls : RG 25/3 @ SW total 23
Alternate DB curls: RG 25/2 total 16ā¦ believe it or not I am stepping up the direct Bicep work
Stand band crunches: 5 x 10
Still tweaking a few thingsā¦
Uh huhā¦ thought nobody give a shit about those curls
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Front squats SSbar; 5 x 3 @ Light weight about 100lbs less of what I was planning
Band GM,s: 3 x 20
Standing Band crunches: 5 x 10
OK I just listening to what my body was telling me and it saidā¦ Go to HELL Ended up going light and just warmed up the hip and knees up did more or less a token session.
Dakota ( AKA my new lab rat) is home for spring breakā¦ tried out my new rep approach on some of his secondary stuff. Interesting to say the least he really liked it.
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Having a hot Date with a PVC pipe and a lacrosse ball
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Too many things I could say hereā¦enjoy your date
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Now dont judge meā¦
On a serious noteā¦ I kind when I get away from doing prehab for too long ,in this case deep tissue type work. My lower body really starts to let me know.
Itās funny how it all seems to build up and then before you know it everything hurts, hips, abdomen, lower back, neck. Off on holiday tomorrow and am going to have 2 weeks of massage !!!
Yeah it called Father Time and he is a ASSHOLE!!!