Wednesday
ME Bench
Warm Up
225x3
Add 1 Board
275x3
295x3
315x3
Remove Board, Add Slingshot
275x10
All I had time for tonight. Classes are ramping up and this week is crazy.
Saturday
ME Lower
Straight Bar Free Squats
Warm Up
405x3
435x2
465x1
500x1
525x1
Tried out a Metal Pro Deadlifter, didn’t know the numbers, just tried to figure it out.
Admittedly, the 525 was not to good depth, I started off in a bad position under the monolift and that screwed up the whole lift for me. It did go up though, so I was happy with that.
Caught the campus bug this week and didn’t get a whole lot of anything done this week. Mostly did some accessory work that had been lacking the last few weeks. Plan on hitting it hard and heavy again next week.
Monday
ME Lower
SSB Squats
Warm Up
260x3
350x3
440x1
170x20 (done at the end of the session)
3" Block Deadlifts
225x5
315x5
405x3
495x3
545x0
515x1
Shut down the squats early to deadlift. Didn’t feel real great after taking a week off of squatting, which wasn’t a good idea in the first place. PR’d on the deadlift so that made the day much better. Also want to note that I have been doing speed work every week, just have not been entering into the log, will be doing that in the future.
Wednesday
ME Upper
Bench
225x3
275x1
315x1
325x1 (PR)
Add 3 Board
275x5x3
295x5
Bent Over Rows
Roughly 5x10-20
Overall been a good week so far. Set two PR’s, so I’m very happy with that.
Dynamic/Max Effort II
Fat Bar Floor Press w/ Chains
Used 175 for straight weight
1 set chains x5
2 set chains x5
3 set chains x5
4 set chains x5
5 set chains x1
2 set chains x10
Chest Supported Rows
3x10
Scoops Press on Leg Press Machine
3x10
Lat Pull Down
3x10
ME Lower
Straight Bar Free Squats
Warm Up (GHR’s)
325x3
415x3
455x1
Break for a 45 minute meeting
490x1
490 felt like crap and I had already been in the weight room for awhile so I decided that rather than deadlift I should loosen my hips up. They seemed to be very tight today, which led to some problems in the hole while squatting. I did mobility work for roughly a half hour at the end of the session, which I will continue to do on a more regular basis from now on. Hopefully it pays off come November!
Monday ME Lower
SSB Box Squats
Warm Up
400x5x3 to varying box heights
300x10 to low box
GHRs
2x20
ME Upper
Bench
Warm Up
225x3
275x3
315x3
OHP
115x6-8x5
Bent Over Rows
225x10
245x10x3
Tricep Push Downs
1x10
Training Update
Haven’t been very good about posting these last few weeks so here’s a quick summary of what I’ve done.
Deadlift- 495x3 (PR)
Bench-205 w/ 80 lbs chains x8
2 Board Bench- 315x1 (Paused)
3 Board Bench- 315x5
Squat- 435x2x5
And that’s what I can remember.
Meet Report
Overall my first meet was a success. I had a blast watching everyone lift and lifting myself. Watching Eric Lilliebridge take the all time squat record was definitely one of the big highlights of the weekend. Going 9/9 in my first meet was definitely good too. I want to say thanks to our buddy Big Kyle for handling all of us and calling my weights.
Squat
Opener- 450
2nd- 470 something
3rd-501
Bench
Opener-303
2nd- Can’t remember, didn’t know what Big Kyle called
3rd-327 with the longest pause ever
Deadlift
Opener-450
2nd-480ish
3rd-501 to a Justin Bieber song because my friends like me so much.
With my squats and deadlifts there was definitely a lot left in the tank, especially deadlifts. Big Kyle told me that my opener should have been my second to last warm up because the bar flew off the floor. The goal wasn’t to get crazy with numbers for the weekend, just wanted to go 9/9. I’m looking forward to a week of rest and then building my work capacity and competing at the UPA meet in April, where I will be trying to set some large PR’s/