OHP
Barx10
95x10
135x8,8
185x1 (PR!)
Did a bunch of other shenanigans, felt like 185 would go so I figured why not haha.
Meet Report:
Went very well all things considered. Here’s what I ended up with:
Squat: 408/452/474 (99lb meet PR, 24lb PR)
Bench: 231.5/253.5 miss (16.5lb meet PR)
Deadlift: 507/551/573 (71.5lb meet PR, 23lb PR)
First of all, warming up was kind of a pain due to lack of space and people generally being dicks about letting people work in. Also, they didn’t have a PA system for over half the meet so it was pretty difficult to tell how far out you were from lifting. No matter, sunk my opener and came up quick, second attempt felt good as well. I wanted to push myself a little on the third and did. Working on keep my elbows under the bar really let me stay upright and push through the lift.
Benching was weird, everything felt heavy and my second attempt wasn’t even close. Maybe my back was fatigued from squatting. Also, I have to say it was a little embarrassing to miss my 250 bench with none other than Dave Hoff as a side judge… Oh well, passed on my third so I could focus on deads.
Deadlifting was the opposite of how benching was for me today. Everything felt ridiculously light. I destroyed my opener and second and made a happy mistake calling 573 instead of 567 for my third (messed up the kilo’s). It went pretty well also, I felt like 600 would have been damn close haha. So I finished up with a 1278.5 total, nothing special but still another step towards elite.
Props to 2-scoops, who had a tough day squatting but hit a good bench PR, and big kyle who had a very good meet hitting PR’s in all 3 lifts. Thanks for all the help guys!
Nice job! Too bad on the benching. What made you decide to open higher on bench?
Thanks jake! No real reason, just a spur of the moment decision and I didn’t figure there was much difference between 225 and 231
Nice meet, great pull! Is video coming soon???
Should be!
Bench (pinkies on rings)
Warmup-Bar,95, 135
185x8
205x8
225x4
225x5,8 added ram
275x almost 3
DB Incline
70’s x10,8
55’s x10
DB Decline
80’s x8
70’s x8
Fat Bar Floor Press
120lbs chain x8x3
Random curls and pressdowns
Lots of pressing, felt pretty good.
SSB Squat-all sets w/ 160lbs of chain
80x8
170x5
260x3
350x2x5 with ace suit
All I felt like doing being sick the last couple days. BW is closing in on 200 which is good, but now my ace is really freaking tight…
DE Bench
Warmup-Bar,95
45x5 mini bands
95x3
115x3x6
Banded T Bar Row
45x8
70x8,8,8
5 Board Bench (pinkies on rings)
225x10x3
Seated Cable Row
137.5x20,20
Videos! Link to playlist of all my lifts.
Block Pulls
Warmup-135, 225, 315
405x5
495x2
545x1
585x1
635x1 (Ahhh 80lb PR?)
585x2
545x3,3
455x8
Leg Press (deep stretch)
2pps x10,10
3pps x10,10
Band Abs
Strongx15,15,15
Soo that went pretty well haha. Trying to figure how I want to structure this training cycle, I really want to push my bench hard even if that means backing off my other lifts. After talking with the guys I think I’m gonna scrap DE bench day for awhile. I’m gonna try my shirt out again wednesday and if it goes well I might try shirt work on wednesdays and raw work on saturdays with an emphasis on volume both days.
Bench
Warmup-Bar, 95, 135
185x5
225x1
shirt on
275x5,5 5 board
315x2 4 board
315x2 3 board
345x0
DE SSB Squat
Warmup-Bar, 170
170x3 added avg bands
260x2x10 sets
Straight Bar GM
135x10
185x7,8,7
135x12
DB Bench 50’s x15x4 sets (gonna start doing some sort of light bench movement on lower body days)
SSB Squat-scoops box plus bumper and plate
Warmup-Bar, 170, 260
350x2,2
440x1 ace suit straps down
530x0
530x1 added reverse bands (-60 or so at bottom, nothing at top)
530x1 added metal wraps (took suit slippers off which pushed the legs of my suit wayy up)
580x1
620x1 ugly.
Back is freaking wrecked now, horrible time getting the suit off once it slid up my legs so far. I do need to seat the suit up a little more though, just not that much.
Bench
Warmup-Bar, 95, 135
185x5
225x1
250x1 5lb PR
185x8,8
OH Rope Extensions
80x15,15
70x15
Seated Row
150x10x4 sets
1 Arm Tricep Ext
30xbunch
Hammer curls, pull aparts
DE Squat
Warmup-Bar, 145, 235
235x2 avg bands, ace briefs
285x2x6 sets
DE Deads (short avg in crepensack)
135x1,1,1
225x1,1
275x1,1
315x1,1,1
GHR
Light band x10x3 sets
GHR Back Extension
10,15,10
Decline Situps
20,20
Felt good to do some acc work. Used scoops’ briefs to get a little support, they’re pretty loose but they help just a touch and make the speed sets more comfortable. Worked on my setup for squat and dead a lot. Squatting I kept my head in a much more neutral position and it felt really strong. I wasn’t spreading the floor when I unrack it either. Deadlifting I need to take a big breath, get my grip, and flex my glutes hard to get into position then pull my head back and go. I was having a hard time figuring out how to pull the slack out of the bar and get tight but I think the cue of flexing my glutes will work well.
OHP
Warmup-Bar, 95, 115
135x5
155x3
165x3
185x2
DB Decline
60’s x10x4 sets
DB Incline
60’s x10,10,8
Grenade Ball Tricep Ext xlots
[quote]kblk3125 wrote:
OHP
Warmup-Bar, 95, 115
135x5
155x3
165x3
185x2
DB Decline
60’s x10x4 sets
DB Incline
60’s x10,10,8
Grenade Ball Tricep Ext xlots[/quote]
no reverse band ohp? lol
Deads
Warmup-135, 225, 315
405x1
405x1 added boss briefs
495x1
545x1
545x2
585x0,0
RDL
135x10
225x8
315x10,10
The 545 double went really well then for some reason my setup went to shit at 585.