Twice this week I’ve woke at 187.5 , naturally the day after no carbs, we shall see where this leads to tomorrow.
Cardio for the week is done, hoping for a good training session tonight and a good weigh in tomorrow. I’d like to have pizza this weekend 
Medium Lower… ugh
Squats 77.5% 350 4x3 3s pause, these were ugly, terribly ugly.
Deathlifts 3x6 ( did 4 last week, whoops ) 3s pause at knee 405, these things are brutal on the hands.
Goodmornings 150 3x8
Yoke Walks 4x25 yard implement + 180 lbs, these killed my quads, which are super tight and i really need to address this issue
Very similar to my lower body days right now at 12 weeks out. You gonna be sore tomorrow 
@max13 I’m sore every day haha
Medium Upper
77.5% bench 4x3 3s pause 215
4x10 DB incline 65s
Neutral mag grip cable rows with 1s pause 4x8 120 ( focusing on the squeeze )
HS shoulder press 4x10 55lbs ( behind the neck machine really and it shreds my shoulders so hard )
Chest support rows elbows out 4x10 45
Close grip vbar skull crsuhers 1s pause 4x8
Light Lower: under orders from the master programmer medium and light days are now 70% and 50% respectively
Seated Box Jumps 20 reps, 20s rest between reps +15lbs
Squats 6x3 3s pause 215 + 50lbs of chain
Seated Hamstring Curls 3x20 115
Reverse Hyper 3x20 115
Good Girl Bad Girls 115 4x20 super set
Hanging Leg raises 4x20
Light Upper
4x5 reactive med ball throws
6x3 bench with 3s pause 155 + 30lbs chain
3x pushups to failure
3x20 DB row 55
3x15 front raise to over head 10lbs
3x15 wide mag grip pulldown
3x20 forward leaning tricep rope pushdowns
Been training, still. Monday the 15th my hip set while deadlifting, so that hurt for quite a few days but I was able to train all week as normal.
Started a new phase this week and headed up to EliteFTS for the weekend to do some heavy training.
I’ll just start with last night:
Medium Squats 70% to box, pause 1 count 4x3 330.
Dimmel Deadlifts 4x5 315
SSB Yoke Bar good mornings 4x8 155
Medium Upper
70% bench 4x3 205
Straight bar press downs 4x12 120
Neutral Chest supported DB row 4x10 60
Seated DB clean to press 4x8 20lbs
188 from this weekend
https://www.instagram.com/p/BJX5JEkgoay/
Whirlwind of a weekend.
Dave Tate destroyed my squat form, gave me some new breathing techniques and some motivation.
My deadlift sucked after squats because well, it just sucked. He tore that apart too.
Dave personally ran all 6 of us that went up for the weekend through our Squats and Deadlifts. Made numerous changes to some people and helped us all with some new breathing techniques.
Which I’ll share: Breath into your belly through your mouth and brace. Then try to breathe in through your nose, you physically can’t. Now do the opposite. Draw your air in with your nose, fill the belly and brace. NOW draw in through your mouth. You get a bit more air and become even tighter.
The downside to this is you’re going to be full of air much longer so you need to take the time to setup tight under the bar, get everything in place THEN breath, unrack, settle, squat.
Moving on to Saturday we did bench, Dave wasn’t in but Matt Smith was around. My less than impressive normal bench was even less impressive this day.
While I didn’t set any PRs like a few of my training partners I did get some great advice for my lifts that I needed since I’m often training alone instead of with them. I go back to EliteFTS in 2 weeks, so hopefully I’ll have some improvements for Dave.
Awesome man, sounds like a great weekend.
I am going to try this when I squat tonight.
Do they have visitors to the compound every weekend? How does it work? I don’t live in comfortable driving distance from Ohio, so just curious.
No, 2 of my training partners are EliteFTS sponsored athletes. David Allen and Christian Anto. Anto is in meet prep and wanted to get some help with his lifts from other EliteFTS guys, so we grabbed a few guys and headed up there. It’s about 10 hours each way.
This is probably my 6th time up there. They are having a Wendler seminar in 2 weeks so I’m going for that and for Anto to get his last training sessions in with all the guys. Casey has been working on him with his bench so it’ll be a great way to get hands on right before the meet and make sure he’s at his best.
Ah I see, still pretty cool. Brandon Smitley helped me out with some online coaching for my last meet. All the EFS guys seem really helpful so thats awesome you get to train with two of them.
Brandon is really cool. Hes a good dude and strong af.
Light Lower.
Activation warmup
3x10 box squats per dave tate
Depth drop box jumps 15 reps 45s rest between, used my lower bar position per dave as well
6x3 monster mini green band 250
50 GHR done in 3 sets 20, 15, 15 +10lbs
100 reverse hypers done in 3 sets 30, 35, 35 115 on the machine
4x20 reverse situps on incline bench
Activation Warmup
Reactive DB Bench press 4x5 45s rest between sets 10lbs ( did not like these, they don’t feel good )
Bench into double red bands 50% 6x3 135
Laying Rear Delt 4x20 10lbs
JM press variation 4x15 75
Straight Bar Cable Rows 4x15 120
Activation Warmup
415 box squat with pause x1
330 4x3 box squat with pause
Dimmel deadlifts 4x5 315
SSB Yokebar good mornings 4x8 155
Activation Warmup
240 Bench with pause
205 4x3 2board bench with pause
4x12 straight bar pressdowns 120
4x10 neutral chest supported DB rows 60s
4x8 seated DB clean to press 20s
I kind of blended some heavy work in with my medium day ( these two days should of been heavy ) because I wanted to focus on technique and get a light, medium and light day in between going back to EliteFTS next weekend for Heavy Days.
My hamstrings are fried from squatting last night. One of the things Dave Tate tore into me about was coming up off my toes, I relaced my shoes so that I could get the laces tighter over the top of my foot near my toes and that seems to have helped a lot.
Light Lower
Activation Warmup
Depth Drop Box Jumps x 15
Squats plus green monster mini 240 6x3 these felt really good actually, I was getting down fast and blowing up out of the hole, it was good.
GHR x 50 ( 25, 25 )
Reverse Hyper x 100 I don’t know I did like 4 sets
Reverse Ab Crunches 4x20
Took forever to do todays workout. Helped a guy warmup who has some hip issues, wrapped a fellow team mate and let him get some nice prs, he hit 455 for a smooth single. Only been power lifting for about 3 months. Then we worked on his deadlift because it was terrible.
Went to the zoo this morning and walked for 2.5 hours. Not a bad labor day.
