I hear ya, thats what I did for my last meet prep. I’d do heavy squats and deads then finish with a good morning working up to a top set of 5-8. I will likely use them both ways - IE if my max effort lift is a squat I will go to a GM after for heavy reps and vice versa.
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WEDNESDAY 10/19/2016
ME UPPER
Swiss Bar Bench - Middle Grips - worked up to
235x3
255x1
275x1
Hard to stay tight with this bar but it should be useful in helping my stability
Wide Grip Bench - worked up to
225x6
275x3 - Wanted a top set of 6 and obviously overshot a bit. Sucks but I’ll get it right next time.
Skull Crushers 100 lb 4x10
Chuck V Rows 50 lb 3x15
Face Pulls 42.5 lb 3x15
Hammer Curls 15’s 4x15
Sled Mill intervals for 10 min
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FRIDAY 10/21/2016
New bodyweight PR was 231 yesterday. I’m officially calling myself a 220’er now since I’m in safe cutting range, lol.
DE LOWER
Box Jumps 3x8
Speed Squats to Low Box vs Light Bands: 245x12x2
Last set:
Moved pretty well. Haven’t done a proper speed wave with bands in about a year and a half when I was a legit rookie.
Speed Pulls: 295 8 singles 30 sec. rest
Need to get tighter in my setup.
Hit some stiff-leg deads up to 245 for 6.
Side Bends with a plate 4x20 each side then called it a day.
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I now realise I’ve been doing box squats wrong. Good to know.
SUNDAY 10/23/2016
DE UPPER
Plyo Pushups 3x8
Speed Bench against double mini bands: 155x9x3 varied grip width
Got some weird looks setting up bands in a commercial gym, lol.
Neutral Grip DB Bench: 60’s, 70’s, 80’s, and 90’s all for sets of 6
DB Rollbacks: 30’s x15, x15, x12, x10, x8
Bent-Over Rows: 135x6, 185x6, 205x6
Lateral Raises: 15’s 3x12
Band Pull-Aparts x many
Sledmill 10 min
Training was great today and I got a lot done!
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Haha I used to get the same looks using bands when I trained at a commercial gym, its always the little vest wearing, bicep warriors giving them too! 
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Ever worn a lifting suit in a commercial gym? Not to mention mine has very short legs.
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I once wore my singlet for squat day when I first got it, to see how it felt… got a few stares!!
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Bamboo press got the weird looks for me…or what ever it is when you dangle plates from the bar with bands.
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Hah, the bamboo bar is funky. The gym I used to go to has one, and several powerlifters stronger than me have testified to its usefulness. I believe it can be similated with PVC pipe.
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MONDAY 10/24/2016
ME LOWER
Early morning (5 am) workout because I’ll be picking my parents up from the airport this evening.
Sumo Pulls up to 315
Conventional pulls up to 455
High-Bar Olympic Squats up to 335x6
Back Raise w/ 25 lb plate 3x10
Leg Curls 70 lb 4x15
Avg Band Pulldown Abs x many
Here’s my 455 pull. It was pretty much all I had today which is very disheartening. I pulled 500 several times just a few months ago (including in competition).
Realistically, I can blame waking up super early (4:15 am), which usually does take something out of me. I could also say this is the first sign of my diet having an effect on my training. However, I am stil hitting bench PR’s and it is unlikely that my deadlift would be the first to suffer from a drop in bodyweight.
Unrealistically, I can ponder changing everything from my program, to my diet, to getting a coach, to taking a week off, etc … This is the downside of being so obsessive about training. I think sometimes, like in this case, I just have to accept that I had a bad training session for whatever reason and fucking let it go.
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Pretty much. Deadlifts are super dependent on energy levels compared to other lifts.
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WEDNESDAY 10/26/2016
ME UPPER
Decided to take a weight on the bench today
Hit 305 for a nice single, and a 5 lb PR.
It felt great! Once I got through my sticking point it blasted right up. It felt so good that I decided to go for 315, which I proceeded to miss twice.
Its fine - my sticking point is still in the same spot its always been in. I just need to work on it. Also, I am down 14 lbs and still making bench PR’s which is wonderful.
After that I proceeded to some decline bench for many sets, working up to 245x6.
Light band tricep extensions 1x12, 2x10
Cable Rows w/ lat bar: 120x12, 140x12, 160x8, 160x6
Band Face Pulls x many
Hammer Curls w/ 20’s
Sledmill 10 min forward and backward.
@MarkKO - i have not forgotten that we are in an unofficial bench press competition. I believe my 305 mark today gives me the title by 3 glorious pounds. Come take it back!
@andypee , @twojarslave you don’t know it, but we are in competition as well, and your bench PR’s will be next to fall.
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You are correct, and as soon as I have a hat I will tip it to you. Looks like I need to get my backside on a bench and get that 308 lbs.
Oh, and good luck with knocking @andypee off his spot. Apparently 302 lbs is a triple for him now. We’ve got some catching up to do.
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Nice 1 on the PR man!! Guess I better start recording my Bench PRs now, keep the competition legit!
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Good luck young man. I’m sure you’ll be surpassing my bench in very short order.
Now tell me, how many fat boy pull ups can you do?
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Lol I don’t even know - I’ll bang some out on Sunday then return here for some smack talk. What number of yours do I need to beat?
8 Strict, dead-hang.
10 with a little cheating.
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Alright its on. I’ve got the fat boy part down, just gotta get the pull-ups
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Paused Bench might help, it’s all I ever do and my lock out sucks. (adding in floor and pin presses and will stop skipping triceps work)
LOL apparently my bulk is going well because a (newer) buddy of mine was surprised I could do pullups at all. I think I qualify for the fat boy pullup competition is my point 
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