Thursday 2/20/20 Accessory(WK 7)
Chest-Supported DB Rows(on incline)
30x2x10(warm-up)
55x10
60x10
65x10
70x8
Reverse-Grip Pulldowns
100x12
120x12
140x12
160x12
Face Pulls
60x15
70x15
80x15
Hammer Curls
15x15
20x15
25x15
Reverse Barbell Curls
20x3x20
30x20
That was it. Everything is feeling strong, just got a little tendinitis flaring up in my biceps, that’s the reason I’ve been doing high rep hammer curls and reverse curls
Monday 2/24/20 Bench(WK 8) Deload
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1, this felt way unexpectedly heavy!!
POR-Grip Bench Press
155x5, 2 sets
Pec-Dec Flyes
70x2x15
Face Pulls
50x15
60x15
70x15
Rope Pushdowns
60x20
70x20
80x20
Wednesday 2/26/20 Squats(WK 8) Deload
SSB Squats
60x5, 3 sets
150x3
200x3
240x3
260x3 belt
280x3
300x3
Glute-Ham Raises
BWx3x10
Adductor/Abductor Machine
110x2x20(in & out)
Calves
Abs
My biceps tendons are feeling good so I used the SSB to keep from stressing them. Also I did some high rep hammer curls on bench day, and did reverse curls today
Friday 2/28/20 Accessory(WK 8) Deload
Chest-Supported DB Rows(on Incline)
45x10
50x10
55x10
60x10
Neutral-Grip Pulldowns
100x12
110x12
125x12
140x12
Seated DB Shrugs
50x12
60x12
70x12
4-Way Neck Machine
20x2x15(all 4 sides)
Incline DB Curls
12x15
15x12
17x10
Hammer Curls
10x20
12x20
Forearms
Abs
Monday 3/2/20 Bench(meet week)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x3, 2 sets
Chest-Supported DB Rows(on incline)
40x3x10
Reverse Rear Delt Pec-Dec Flyes
50x3x15
Triceps Pushdowns
80x3x15
Reverse Ez-Bar Curls
25x3x20
Scapular Shrugs(on row machine)
75x3x12
That’s it until meet day. Gonna try to get some rest this week, my mama got put in ICU this past Saturday and hasn’t been doing good at all. So I am pretty stressed out about right now
RPS East Coast Uprising Meet results
Weighed in at 228, so that put me in the 242’s
Weights were in kilos so that kinda made the weights weird
Squats went ok
1st- 542 this flew up good lift
2nd- 573 this went up good, good lift. Felt something in my back twinge a little
3rd- 606 this felt good on my back and felt good on the way down. When I hit depth something went wrong my knees shot forward and I fell with it. Missed this and really felt my back afterwards
Bench Press
1st- 363 good lift
Missed my 2nd and 3rd attempts. Couldn’t arch like I wanted to and couldn’t get my shirt set right just not my day here
Deadlifts
1st- 314 good lift. Back was hurting like hell and couldn’t pull much in the warm up area, so I just did a token deadlift to get a total
Placed first in the 242 Sub-masters