thursday 3/19/09
squat
5/155
5/255
3/365
1/430
suit on
2/520
add wrap
1/590
1/630
1/680
bench
5/135
5/185
3/225
2/3/235
deadlift
3/315
3/365
3/385
3/315
last workout before nationals for 4 days out
squat
5/135
5/225
3/315
3/3/395
bench
5/135
5/185
3/235
1/275
shirt on
1/305
1/335
1/225
deadlift
5/135
5/225
3/315
3/3/385
four days till the moment of truth time to see if these last training cycles have payed off .
Wishing you lots of white lights
Meet report
Squat
287.5kg / 633lb, good
302kg / 665lb good
312kg / 688lb good (10lb pr)
bench
152.5kg/336lb, good
157.5kg / 347lb good
162.5kg / 358lb good (8lb pr)
deadlift
282.5kg / 622lb good
297.5kg/ 655lb no good ripped it up but lost my grip at the top
297.5kg / 655lb good
Total 772.5kg / 1703lbs I think this was a 36lb total pr . So now it is back to the drawing board to address my weaknesses, aka bench press I feel if I can really bring this lift around it will make a big difference in m total.
4/5/09 sunday
Recovery workout
Went for a 30min bike ride
Leg press
10/2 plates
3/8/4 plates
walking db lunges
3/8/50’s
bench
5/135
3/5/185
db bench
3/8/70’s
db rows
3/8/80’s
sunday 4/12/09
First workout of the next trainging cycle . No real meet in sight so the next eight weeks or so will be focusing on bringing up weak points( triceps,shoulders,upper back) and better balancing my training.
cambered bar squat
5/ 135
5/225
5/315
4/5/335
incline bench
5/135
5/5/185
deadlift
5/225
5/315+ mini bands
5/5/365+mini bands
DB ohp
5/40’s
5/50’s
4/5/60’s
dips
5/5
pull ups
4/5
tuesday 4/14/09
db lunge
5/40’s
4/5/50’s
bench
5/135
5/6/185
ohp
5/115
4/5/125
db rows
13/85’s
17/85’s
10/85’s
shrugs
10/225
3/20/315
pull ups
3/5
dips
3/5
squat
5/135
5/225
5/315
4/5/335
DB bench
10/40’s
5/80’s
4/5/85’s
ohp
5/5/135
deadlift of a board
5/135
5/225
5/315
4/5/365
pull ups
3/5
dips
3/5
4/19/09 sunday
Squat ( close stance )
5/135
5/235
5/325
4/5/345
deadlift
5/225
5/315 + mini bands
4/5/365+ mini bands
incline bench
5/135
5/185
4/5/190
seated db ohp
5/60’s
4/5/75’s
pull ups
4/5
dips
4/5
abs
tuesday 4/21/09
bench
10/135
5/185
5/5/195
ohp
5/135
5/155
5/175
bent rows
8/135
8/225
2/8/275
shrugs
10/225
10/315
3/10/405
pulls ups
4/5
dips
4/5
abs
10-15 min worth of yoga at home.
thursday 4/23/09
squat
5/135
5/225
5/325
4/5/345
DB bench
10/40’s
8/80’s
2/8/90’s
deadlift ( off board)
5/325
4/5/375
ohp
4/3/135
friday 4/24/09
22 min cardio
sunday 4/26/09
squat ( close stance)
5/225
5/315
4/5/355
bench (close grip)
5/135
5/5/205
deadlift
5/245+md bands
5/335+md bands
4/5/365+md bands
pull ups
3/5
dips
3/5
ohp
2/5/135
2/5/145
I got talked into doing a push pull on campus today. I was not planing on competing , but said what the hell and did a spur of the moment meet. (The meet was raw )
Bench
265( good )
290 (good)
300 ( good )
deadlift
500 ( good
570(good)
630 (good)
930 total
Not to bad for having just lifted at nationals 4 weeks ago and not prepping for this little meet at all .
4/30/09 thursday
squat
5/225
5/315
4/5/355
db bench
8/40
2/10/75
ohp
2/5/135
3/5/140
lat pulls
3/10/145
hammer curls
5/50’s
2/5/60’s
5/2/09 sunday
Was feeling a little run down today so I took it easy and just went through the motions.
squat
5/135
5/225
3/315
3/3/365
bench
5/135
5/5/205
standing db ohp
5/40
3/5/60
deadlift
3/315
2/3/365
curls
5/95
2/5/115
thursday 5/7/09
squat
5/135
5/225
5/315
2/5/335
5/355
5/365
bench (close grip)
5/135
5/185
5/5/205
deadlift
5/225
5/315
3/5/405
pulls ups
3/5