Who’s your coach Tom? Double D?
Sounds like everything is falling into place for you man. I think if you stick to your plan you can definitly get to nationals.
Good luck bra!
Bench
121x5
143x5
154x5
176x3
187x2
198x1
204x1
209x1
paused reps
231x1
3-board/paused
204x3
2-board/paused
Deadlifts
187x5
231x5
253x5
275x3
[quote]ED3180 wrote:
Who’s your coach Tom? Double D?[/quote]
Double D
Going 82.5?
[quote]Power GnP wrote:
Going 82.5?[/quote]
Going as [bodyweight] on that day. If I was even remotely competitive I’d probably try to go down to 75, alas it’s just another meet to get some legit numbers for the next training cycle.
Doing some lighter squat/deadlift/bench workouts Monday/Wednesday, after that the meet is Saturday
Meet Results:
Competed with belt and wraps for squat…
315/220/340 @ 167 (lbs)
Time to get some solid training in before provincials in june.
Good work LuLu.
375-250-400 in June now get back to work.
Squats
132x5
154x5
176x5
high bar
198x4
low bar
198x5
209x4x3
198x4
low bar/belt/wraps
Bench
121x5
143x5
154x5
165x5
165x2x2
paused reps
EZ-Curls
60lbs x6x6
Bench
121x5
143x5
154x5
165x4x2
176x3x2
165x4x2
Deadlifts
187x5
231x5
242x4
264x3
264x4x2
231x7
Skullcrushers
60x6x3
70x5x2
60x8
60x10
Squats
135x5
145x5
165x5
high bar
181x5
low bar
198x4x4
belt/wraps
Bench
120x5
145x5
155x5
165x3x3
paused reps
DB Curls
25x10,30x8,35x4,35x5,30x8
Bench
115x5
135x5
155x5
175x3x2
185x3x4
paused reps
Deadlifts
185x5
225x5
255x5
255x5
Workout A1 supersetted with A2 (30 seconds rest)
A1: DB Curls 25x10,30x8,35x7,40x4,30x8
A2: Cable Pushdowns 38x8,50x8,60x8,50x8,38x8
Squats
60(132)x5
70(154)x5
80(176)x5
high bar
85(187)x5
low bar/no belt
95(209)x5
95(209)x5
97.5(215)x5
95(209)x3
95(209)x3
lowbar/belt/wraps
Bench
50(110)x5
60(132)x5
70(154)x5
77.5(170)x3
77.5(170)x3
paused reps
DB Curls 60x8/8/8/8/8
Tricep Pushdowns 5 sets, 6-10 reps
The new year is approaching, and in addition to making up goals/projections for work, I’m also thinking of my next meet and what I want to achieve.
Let’s take a look:
June 2010 (Provincials) - This was my first meet, went light, stayed conservative, it showed. Lots left in the tank for squat/deadlift
October 2010 (Powersurge) - 2nd meet. I pushed all 3 lifts harder on the last attempts and found out the limits. Had more in the squat, most likely 5-7kg more.
Totals so far:
132.5/95/152.5 - 380.00 @ 73.5kg
142.5/100/155 - 397.5 @ 76.0kg
It’s tough to say how far I’ll progress from here, but the goals for June 2010 (next provincials are):
175/125/185 - 485.00 @ 80-83kg
Belt/wraps of course. Definitely doable, just have to put in the work.
Bench
55(121lbs)x5
65(143lbs))x5
72.5(160lbs))x5
77.5(170lbs))x5
80(176 lbs))x4
82.5(182lbs)x3
82.5(182lbs)x3
82.5(182lbs)x3
paused reps
96(211lbs)x2
96(211lbs)x2
2-board/paused
Deadlifts
85(187lbs)x5
105(231lbs)x5
115(253lbs)x5
add belt…
120(265lbs)x4
120(265lbs)x4
125(275lbs)x3
105(231lbs)x7
Bench
55x5
65x5
75x5
80x3
80x3
85x1
85x1
paused reps
90x2
90x2
2-board/paused
70x10
touch n’ go
Deadlifts
85x5
105x5
115x3
105x7
sans belt
DB Curls - 5 sets, 6-10 reps (25x10,30x8,35x6,30x6,30x6)
Tricep Pushdowns - 6 sets, 5-20 reps
Cable rows (bench width) - 85x10,100x8,120x8,100x8,85x15
Band pull-aparts - redx15x4
Squats
lbs
60x5
70x5
80x5
high bar
90x3
low bar
95x4
95x4
100x4
100x4
95x4
90x4
low bar/belt/wraps
Bench
55x5
65x5
75x5
80x3
80x3
80x1
Bench
55x5
65x5
75x5
80x3
82.5x3
85x1
90x1
paused reps
82.5x5
82.5x7
2-board/paused reps
Deadlifts
85x5
105x5
add belt…
115x5
120x3
130x3
120x4
110x7
Saturday (Heavy bench/Light deadlifts)
Bench
55x5
65x5
75x5
80x4
80x4
80x4
85x4
paused reps
90x4
90x3
2-board
Deadlifts
85x5
105x5
add belt
115x4
125x4
Cable Rows (bench-width) - 6 sets, 140lbsx6 top set
Tricep Pushdowns (v-grip) - 10 sets
DB Curls - 4 sets, used 30s
Bodyweight is hovering around 75-77 right now, strength is feeling good as well. We are starting to ramp things up and start hitting squat harder with more volume, and add in lots of 2-board work for bench. I moved out my bench grip so that my ring finger is on the knurling now, works well. Arch is improving.