Gotta update the last two workouts later today.
Jan. 23
ME Upper
Warmup
Incline Bench
barx10
95x2x5
115x2x5
135x5
165x5
185x3
205x3
225x1
245x1
255x1
265x1
275x1 (help from spotter)
245x3 (slight help on 3 pretty disappointing)
DB Floor Press
70x6
80x6
90x6
105x6
Chest Supported Row
2plates x6
3plates x6
3plates +10 x6
3 plates +25 x6
3plates x10
Dips
+3plates x4x6
Machine Traps
stack x1x20
Jan.24
DE Lower
Warmup
Stomps
Swings
kneeling jumps
Squat to low box no foam
barx10
95x2x5
135x2x5
185x5
230x10x2 +100lbs bands
remove bands
275x2
315x2
335x2
365x2
385x2 (belt)
405x2 (belt)
Sumo Deads
135x2x8
225x5
275x10x1 +100lbs bands
Snatch Grip Deads
275x6
315x6
335x6
345x6
GHR +spri red band
3x10
Jan. 26
DE Upper
Warmup
Bench
barx10
95x2x5
135x2x5
180x10x3 +80lbs chains *I think I need to lower my percentages for bench from 50,55,60 to something like 40,45,50 just doesnt seem like I’m moving the bar fast enough. This makes sense since bench is my best lift
Illegal Wides
180x6
205x6
225x6
245x6
275x6
Competition Grip
275x8 (rack was too high, kept hitting the hooks, just pretending this mess didnt happen)
V-Bar Pulldown
160x6
180x6
200x6
210x6 (some body english)
Rear Delt Flies
30lbs x3x12
Jan.27
ME Lower
Warmup
swings
stomps
Kneeling Jumps
Squats vs 100lbs chain
barx10
95x2x5
135x2x5
185x5
225x5
225x3 add chain
245x3
275x1
315x1
345x1
365x1
385x1 add belt
405x1
415x1 (hit weight on rack, see video)
385x3 minus chain
Sumo GMS
165x6
185x6
225x6
245x6
GHRs
Gym pink bnad 2x10
No band full GHR 1x10
Jan.28
SPRI Red band ab pulldown
4x15
Rollouts
4x15
Dip->Leg raise
4x10
Jan.30
Warmup
ME Upper Reverse Green Band Bench
barx10
95x2x5
135x2x5
185x5
225x3
245x3
275x1
315x3 +bands
365x2
385x1
405x1
425x1
435x1
450x1
405x3
DB Bench
80x6
95x6
105x6
120x5
DB Row
95x8ea
105x8ea
120x2x8ea
Jan.31
Warmup
Stomps
Swings
Kneeling jumps
DE Lower
Squat no box
barx10
95x2x5
135x2x5
185x5
225x3
255x10x3
Sumo Deadlift
135x2x5
185x5
225x3
225x8x1 +quaded minis
No Bands
315x1
365x1
405x1
455x1 belt
475x1 opener
495x1
500x1 smokeshow camera died
Jan. 30 Evening
SLDL on 45lb plates
135x2x10
185x6
225x6
275x6
315x6
335x6
365x6 +2rep PR
385x6 PR
405x3 PR
Pullthroughs
150x4x10
Ballistic Partner Leg Pushdowns
2x20
Feb. 2
DE Upper
Warmup
Bench
barx10 +doubled minis
95x2x5
135x5
165x10x3
Remove bands
225x3
245x1
275x1
295x1
315x1 paused
335x1 paused
345x1 paused easy paused PR
CG3bd
276x6
295x6
315x5
335x3
Hammerstrength Pulldowns
1ppsx10
2ppsx8
2p+25x8
3ppsx8
2ppsx10
you rapin’ everybody up in here
[quote]spar4tee wrote:
you rapin’ everybody up in here[/quote]
Haha doin my best! Thanks man
Feb.3
ME Lower
Warmup
Paused Squats
barx10
95x2x5
135x5
185x5
225x5
275x1 paused
315x1 “”
335x1 “”
365x1 “” add knee sleeves
385x1 “”
405x1 “” add belt (planned meet opener)
415x1 “”
365x3 no belt non paused
SSB GMs
155x6
175x6
195x6
205x6
Gym pink band GHRS
3x10,10,8
1x10 no band
Band ab pulldown
3x20
Extra workout
Zercher carries
225x4 trips
225+2 med chains x3x4trips
Yoke carries
225+4med chains x4 trips
Front Squat holds
405+40lbs chaos weight x4x10secs
Squats
95lbs+40lbs chaos weight x6x10
Feb.7
Meet week
Warmup
Tons of rolling
Squat
barx8
135x5
185x3
205x1
225x1
275x1
Bench
barx8
95x5
135x3
155x1
185x1
225x1
Deadlift
135x3
185x3
225x1
275x1
315x1
Meet Yesterday, went okay got a little greedy on my 3rd bench and deadlift. Hopefully leave my best for nationals.
Squat (helped my sister with her warmup and didnt get a great warmup during the womens flight, not ideal)
195kg
Bench
150kg
160kg (miss)
Deadlift
230kg
240kg (miss)
Video to come later
EDIT: So here’s the goals I wrote up for myself that I forgot to look at going into the meet… stupid of me.
[quote]Goals for next meet end of february
Squat 200kg (440lbs)
Bench 155kg (341lbs)
Deadlift 235kg (517lbs)
[/quote]
Looking back I should have met all these goals minus the squat had I not gotten greedy on my third bench and deadlifts. So all in all not too bad.
Feb.14
8 weeks till Nationals
LTT Lower Week 1
Warmup
Rolling
Band Stomps
Pullthroughs
Leg swings
Squat to low box
barx10
135x2x5
185x2x3
215x20x2 in 10:48 No accomodating resistance
SS- Goblet Squat
85lbsx4x12
ss- DB RDLs
80lbsx4x12
1:00 min Rest between sets, almost died
SS2- Pistols
BWx4x10ea
SS2- Green Band Pullthrough
4x15
1:00min rest between sets
After this I almost puked.
Feb.15
Shirt Work for Bench only
Warmup
Bench
barx10
135x5
185x5
225x5
255x3
275x3
315x1,1
add shirt
315x3 2board
335x2 2board
335x2 1board
355x1,1 to chest (absolute rockets)
AB Pulldowns
gym pink band 3x20
Feb 16
Accumulation ME Lower
warmup
Trap Bar deadlift-85lbs bar
barx5
135x2x5
175x2x5
225x5
265x5
315x3
355x3
405x3
445x2
475x5 +4rep PR
Front squat
barx10
135x5
185x5
225x20 rest pause 3:40sec
SS-Trap Bar farmers walk
315x3x40yards
SS-Close Stance GMS
135x3x12