Week 6, Rep Deadlift
Deadlift
10@bar, 2x6@135, 5@185, 5@205, 5@225(belt), 3x6@245…I had a decent amount of speed on these and felt pretty good actually. Last Cycle, I did a 2x6@245 and remember it being very difficult. So today was definitely an improvement.
RDL
10@155, 2x8@175
Squats
2x6@bar, 2x4@95, 3x10@95…just working on staying upright and good form
Leg Curls
3x8@80
Hanging Knee Raises
3x10
Week 6, Rep Bench
*This workout was never going to go well, my motivation and attitude were not on board tonight. I also have a lot of right knee pain sometimes and it was acting up tonight so it threw my arch off. I also wasn’t holding the bar straight and was bending my wrists on bench. Just one of those bad days.
Bench
2x10@bar, 10@65, 2x6@95, 5@105, 7,6,4@110
*I started out okay, but my form continued to be terrible and my knee kept getting worse.
Close Grip
2x3@115
Paused Bench
6,4@105
Wide Grip Cable Low Row
3x12@90
Pushups
2x10
DB Seated Reverse Flies
3x8@10s…very difficult but this muscle group clearly needs to be strengthened
Week 6, Heavy Squat
Squat
2x8@bar, 2x5@95, 2x2@135, 2@155, 2@155(belt), 2@185, 3x2@205…very difficult but I was determined to get this work in. My squat has not improved in a while.
Chained Squat
4@135+chains, 2x4@155+chains
Hypers
3x12@45lb DB
Bulgarian Split Squat
3x10@15 R/L
Hanging Knee Raises
3x10
Week 6, Body Day
DB Bench
2x12@25s, 10@35s, 8@45s, 3x6@50s, 15@40s
JM Press
3x12@65
Cable Lat Pulldowns (wide and neutral)
12@90, 12@105, 12@120
BB Rows
3x10@95
Seated Reverse Flies
2x8@15s
Laying Flies
2x8@15s
Treadmill
4 sets of .1 @3.5mph, .2@8mph
Squats
2x8@bar, 2x5@95, 2x5@135
Week 7, Heavy Deadlift
Deadlift
10@bar, 2x5@135, 3@185, 2@205, 2@225(belt), 1@245, 1@275, 0@290, 1@290, 3x1@275
*The first rep at 290 floated away from me. The reps at 275 went pretty decently though, worked on stabilizing my core. I’ve got work to do before my first powerlifting meet on March 1st. I’m about 5 weeks out.
RDL
4x6@185
Leg Press
2x10@140
Spud Cable Ab Pulldowns
12@90, 10@105, 12@90
Week 7, Rep Bench
2x10@bar, 5@65, 2x5@95, 3@105, 3x5@115 (rep PR)
Close Grip
2x2@120
Paused Bench
2x4@110
Assisted Pullups
3x8@1 light band
Pendlay Row
3x8@115
Decline Pushups(feet raised up ~1/2 foot)
4x6
Hanging Knee Raise
3x10
DB Side Bends
3x20@35 R/L
Week 7, Speed Squat
Squat
2x6@bar, 2x5@95, 2x3@135, 2@155, 6x2@165(belt), 3x3@185
Paused Squat
3x6@155(belt)
GHR
3x12
DB Hypers
3x12@35
Leg Curl
8@80
Spud Pulldown Abs
3x12@90
Tire Box Jumps
3x10
Week 7, Body Day
DB Bench
2x12@25s, 2x8@35s, 8@45s, 2x6@50, 10@45s, 8@45s
Incline Bench
10@bar, 10@65, 3x8@75
Wide Neutral Grip Lat Pulldown
2x10@100, 2x12@100
Iso Row
4x10@2 plates each side (2 neutral, 2 pronated grip)
Pushups
4x10
Stretching
Week 8, Speed Deadlift
Deadlift
10@bar, 2x5@135, 3@185, 2@205, 5x2@225 (belt)
Chained DL
3x3@215+2 chains…this felt relatively light, the speed DL were okay, my first reps were ridiculously better than my 2nd reps but I guess that’s a good thing when I’m getting close to my first meet
RDL
2x6@195, 6@185, 4@185
Stridor
3x6@3 plates R/L
“Stir the Pot” Yoga Ball Planks
3x12 R/L
Hi Cambam, been following along and I have to say I’m always impressed with how dedicated and consistent you are! Looking forward to hearing about your meet, I’m sure you’re gonna to kill it. I’ve got my first meet coming up at the end of March, so I’m definitely interested to see what you do in the last weeks leading up to yours. Best of luck, I’m rooting for you!
[quote]Mighty Matron wrote:
Hi Cambam, been following along and I have to say I’m always impressed with how dedicated and consistent you are! Looking forward to hearing about your meet, I’m sure you’re gonna to kill it. I’ve got my first meet coming up at the end of March, so I’m definitely interested to see what you do in the last weeks leading up to yours. Best of luck, I’m rooting for you![/quote]
Well I appreciate you following along! I will definitely keep this updated coming up to the meet. It’s on March 1st so still got a little time to get some good training in. I’ll have video of the meet as well, so I’ll be sure to post video of my lifts here 
Week 8, Heavy Bench
Bench
DB 12@25s, 10@bar, 10@65, 2x5@95, 3@105, 2@115, 2@120, 1@130, 1@135(match PR), 1@120, 3x1@125
*This went really well today. I worked up to a match PR and it was still really slow but my ass stayed on the bench this time, unlike the first time I got 135. I also did a bunch of other heavy singles and competition paused most of them. I think my meet opener will be 125 just to make sure I get it.
Close Grip Bench
3x6@105…my right elbow started to hurt, I had planned for a 4x6
Bent Over DB Rows
3x10@65 R/L
Laying DB Flies
2x8@15s R/L
Rapid DB OHP
2x10@15s
Bunch of random pushups and curls and stretching
Week 8, Rep Squat
Squat
2x6@bar, 2x5@95, 5@135, 3@155, 3x3@190(belt), 2x2@205
Paused Squat
2x5@165
GHR
3x15
DB Bulgarian Split Sqat
3x8@25s R/L
Stridor
2x10@2 plates R/L
Neutral Grip Lat Pulldown
2x10@105
Week 8, Body Day
DB Bench
10@25s, 10@35s, 3x12@40s…Didn’t feel great today, still pretty sore from my squats the other day. Just a little less than 3 weeks away from the meet. Hoping to get technique down and ready for it.
Pullups
4x4@BW pronated grip
Incline Bench
10@bar, 10@65, 3x5@85
Chest Supported Tbar Rows
3x8@45
JM Press
3x10@65
DB Seated Flies
3x10@15s
DB Rapid OHP
3x15@15s
Hanging Leg Raise
3x10
Treadmill
Fast walk @ 4.2mph for 12 min
Stretching and random abs
Week 9, Rep Deadlift
Deadlift
10@bar, 2x5@135, 2x3@185, 3@225(blet), 3@245, 4,3,3@265, 1@275, 2@275
*The plan was 3x3-5@260, went up to 265 because 5 lbs. But decided to stick with the 3 reps on the last 2 sets because I knew I was going for doubles @275. The first attempt at 275 was terrible, can’t do heavy reps without resetting I guess. So on set 2, I reset and easily got the second rep @275. This is pretty much where I want to be 2 weeks out from the meet.
RDL
4x6@185
Kettle Bell Swings
4x15@16kg
Spud Cable Ab Pulldowns
3x12@90
2/12/14, Week 9, Speed Bench
Bench
2x8@bar, 2x5@95, 5x2@100
Close Grip
3x5@110
Paused Bench
3x6@95
Pendlay Row
3x8@115
DB Row
3x10@50s R/L
Decline Pushups
4x6@BW
And I can’t remember what else I did that work out.
Week 9, Heavy Squat
Disclaimer: I had a stomach bug about 2 days ago and am still technically getting over it, but I felt good enough today to at least step into the gym and see where my strength was. In fact, it as not there. So this workout was exhausting and frustrating, but things happen.
Squat
3x6@bar, 2x5@95, 3@135, 2@185, 1@205(incredibly difficult and zapped my strength), 2x1@185, 2x5@135
Leg Extension
3x8@85
Leg Curls
3x8@65
Leg Press
3x8@1 plate each side and pause at bottom
RDL
3x10@135
12 days out, Deadlift
Officially twelve days from my first powerlifting meet on March 1st. I am just getting over a nasty stomach bug but still had a decent workout today unlike yesterday’s squats. I’m basically just practicing openers this week and tightening up my form.
Deadlift
10@bar, 2x5@135, 2x3@185, 2@225(belt), 1@225, 1@245, 1@265, 5x1@225
*So, I’ve decided 265 will be my opener since I can do triples with that and my goal is a PR of 315. Hopefully, I can pull 265 easy as pie and then do a match PR at 305 and then get a 315 pull for my third attempt. That’s the plan at least but we shall see. Tacked on some speed work with the 225 that felt awesome.
Abs:
Spud Cable Ab Pulldowns
3x12@90
DB Side Bends
3x20@25s R/L
10 days out, Bench
Bench
*Decided I would work up to a couple doubles and work on my pause.
10@bar, 5@95, 2@105, 2@115, 2@225, 2x1@125, 2@125, 2x5@95
Went well. 125 is so much easier than 135 for me. I hope after the meet, I can really crack down and get my bench up.
Decline Pushups
3x6
Lat Pulldowns
3x12@105
Hanging Knee Raise
3x10
2/20 8 days out, Squat
Squat- plan was to work up to 215 since I was sick last week and wasn’t able to do that. Plan failed but I’m hoping it was because I didn’t have enough calories during the day and was in a bad mood anyways. Also, used a 55lb bar so I had weird warm up numbers.
2x5@bar, 2x5@105, 3@125, 2@155, 2@195, 0@215, 1ish@215
*Second try at 215 was pretty sad. I don’t even know if I hit parallel. This workout does not bode well for the meet next week but all I can do it see.
DB Goblet Squat
3x10@40
GHR
3x12
Cable Woodchoppers
3x10@40 R/L