[quote]kpsnap wrote:
[quote]G1 wrote:
Deads off 5"
600/1
[/quote]
Snuck that one in! Nice![/quote]
Lol, cant sneak anything by you. And thanks!
Some conditioning today. Did about 60 min on bike, some warm up, some intervals, nothing to taxing just got a good sweat going.
Warm up stuff for shoulders
Bench
295/5x1
Iso holds bench
225/275/295×3
Towel bench
275/315x3
335x1
T bar
10/10/8
Push down/hammer curls
3x10 each
Stretch
Elliptical intervals and stretch
Intervals were 75 sec hard/60 sec medium x8
And 4x4 min tabata with 3-4 min break between.
Bike 10 min pre/post
Hip warm up /mob stuff
Deads
500/5 ugly, hip not working too good today
High pulls
135/185/205/225×5
Hip thrust
135/2×10 started to bother hip
Glute ham raise
3x10
Rev hyper
3x15
Stretch
40 min light cardio
Stretch
Massage
[quote]G1 wrote:
Bike 10 min pre/post
Hip warm up /mob stuff
Deads
500/5 ugly, hip not working too good today
High pulls
135/185/205/225Ã?5
Hip thrust
135/2Ã?10 started to bother hip
Glute ham raise
3x10
Rev hyper
3x15
Stretch[/quote]
There is nothing ugly about pulling 500 five times.
Db it was kind of like an ugly win, still a win.
Regeration day today
Massage cane, foam roll, lacrosse ball and stretch
Body weight 190
Bench
240/4×5
Narrow grip bench
315x1
Sa Kb row
88/3x10 each
Db tri
40/10
50/8/7
4 min tabata bike
Stretch
Squat
365/4x1
Speed bench
175x3 195/7×3
Hip thrust
135x10 185/2×10
10 min walk lunges
180 steps
Stretch
Rotator cuff warm up
Bp+1c
265/6x1
275/2x1
Db row
80/3x10
Tri push down/curl 3x10 each
10 min elliptical pre/post
Foam roll/stretch after
Last night 2 hr massage
Today abs
Bb rollouts 3x10
Hang leg raise
Toes to bar
3x10
Ill build up the volume from here
Body weight 189
Little bit of a mock meet day on squat and bench, last heavy sq day.
Lots of hip warm up
Sq (used box for depth)
365/405/455 x1 knee sl/belt
295/5 down set
Bench
315/1
270/5x5 down sets
Stretch
Happy mothers day!
Bike 10 min pre/post
Kb warm up
Light bench
240/8x2
Circuit
Pull ups 3x10
Db front raise 3x10
Db french press 3x10
Hammer curls 3x10
Stretch
Had no idea your South Africa meet was so soon. What day do you compete? And do you have your openers nailed down?
[quote]kpsnap wrote:
Had no idea your South Africa meet was so soon. What day do you compete? And do you have your openers nailed down?[/quote]
It’s here way too fast. I only had about 11 weeks from the time I could get into consistent training to meet day. Not enough time but it is what it is. Lift on the 2nd, will be midnight my time lol. Have a good idea on openers but will decide just before weigh ins. They will be conservative! Probably more like last warm up weight.
15 min hiit and stretch
Massage tonight.
Lots of hip warm up
Deads 500x1
Rdl 225/3x5
Cool down
Stretch
Next week up to 70% for 3x1 on sq/bp and some light rdls
Week after 85%/1 on sq/bp
Light lift when I get over there then it comp time.
Thanks for following to those of you who have and train hard.
G- Doing an international meet is very cool, you will kill it. Are your last deads normally 2 1/2 weeks out ?
I have been tempted to try that in the past but have never had the guts to do it and always gone with the 11 or 12 days out. Then again, you pull a lot more weight than I do.
good luck at the meet