Happy new year!
DL block pulls (2-3")
1x3 290
1x3 335
3x1 375
trap bar DL
5x10
band gm
3x15
found out that our gym is hosting a SPF meet on 3/1. Might be a good comeback meet to see where I’m at. Been training submaximal for a while now. It’s 9 weeks out. May want to get on the Sheiko meet prep train.
KB OHP (deload)
1x10
BB row
3x10
lat pulldown
3x10
tri pushdown
3x10
bb curl
2x20
band pressdown
150
squat
1x5 225
1x5 260
3x5 300
squat
3x10
bench
1x3 185
1x3 210
3x2 235
bench
5x10
bb row
5x5
band pressdown
200
DL (deload)
3x5
snatch grip dl
5x10
band gm
3x15
KB OHP
3x10
BB Row
3x10
Lat Pulldown
3x10
Swiss bar skull crushers
3x10
bb curl
2x20
band pressdown
150
squat
1x3 260
1x3 300
3x2 335
camber squat
5x10
camber gm
3x10
Are you watching the playoffs or what? Mostly great games.
bench (deload)
incline
3x5
incline
5x10
bb row
5x5
band pressdown
200
[quote]gorillavanilla wrote:
Are you watching the playoffs or what? Mostly great games. [/quote]
No, just got a late start. Oddly enough, a couple of teammates (Packer fans) went to the SF v GB game last weekend. Got their tickets for $120/ea. Typical northern Wisconsin cold but they had a good time.
DL
1x3 270
1x3 315
3x2 355
trap bar dl
5x10
band gm
3x15
late afternoon blizzard put the brakes on training tonite. took almost 2 hours to travels @ 5 miles. family is all home safe and sound. will use it as a mobility, tv watching, and overeating nite.
Snow and ice overload=forced rest=good plan.
squat deload
3x5
squat
3x10
bench
1x3 170
1x3 195
3x3 225
bench
5x10
bb row
5x5
band pressdown
200
deficit dl
1x5 250
1x5 275
3x5 295
KB OHP
3x10
BB row
3x10
Lat Pulldown
3x10
Swiss bar skull crusher
3x10
BB curl
2x20
Band pressdown
150
squat
1x3 250
1x3 285
3x3 325
squat
5x10
camber gm
3x10
bench
2x5 195
3x5 215
bb row
5x5
bench
5x10
band pressdown
200
right shoulder felt tight after squats yesterday. mobility is not my friend 
Teammate was invited to and competed yesterday at the LA Fit Expo (believe it was USPA). He made weight at 181. Got his squat opener 501. missed 523 on 2nd and 3rd due to depth. He’s not a high squatter either. He said he thinks would have been 3 white lights in SPF or UPA. got his bench opener 330, got 353. Got red lighted on 3rd attempt (363) due to uneven lockout. This cat is a deadlifter. Got opener 585, 605 and 3rd at 629. Proud to call him teammate and friend. He and a couple others from 22nd Street Barbell are lifting at RUM in a couple of weeks.