10/16
Bench
135x10
185x10
225x10
275x8
315x7-no pain felt smooth, im coming back 400+ @RUM for sure
SS/
Pull-up
x10x5
Incline DB
70x10,10,8
Fly
40x8x3
Biceps
x10x4
R/E
Bench
135x10
185x10
225x10
255x8
285x10x2
ss/
Isolateral Hammer Stregnth Row
90x10x6
CG Bench
225x6
245x6
Seated DB OHP
30x15
45x12
55x10
65x10
Rotator Cuff/Arms
Good lifting, man. I hope to compete against at RUM in the next few years.
[quote]HeavyTriple wrote:
Good lifting, man. I hope to compete against at RUM in the next few years.[/quote]
thanks man. I still have a ways to go but i am always looking for ppl to push me. Would welcome the competition for sure.
10/20
Conventional Beltless
315x2
405x2
455x2-adductor flared up so shut it down
RDL
315x6x2-beltless
Sumo Stance Box squat
275x5- long pause on box
Yates Rows
225x10x2
Sumo Rack Pulls
405x5
455x5
495x5
Squat
225x9x4- played with form no adductor pain. Will progress week to week and hopefully get rolling
Unilaterl Leg Press
x12x2
x10x2
Unilateral Leg Ext
x10x2
x8x2
Unilateral Leg Curl
x10x3
AB/ADduction on pully
x20x3x2
Squat- potato
315x3 365x3 405x3
435x6x2
SSB
155x10
205x10
245x8x3
Leg Press
3plates/side
x12x3
Lat pull down
x10x3
GHR Sit Up
x15x3
11/15
Hang Power Snatch
135x2x3
185x1x4
Deadlift-Sumo/belt
225kg(496) x3x5- felt like speed
SLDL
120kg(264) x8
Rev Hyper
x10x4
Low Row
x10x3
Power Clean+ 2 ft squat + Jerk
185x4 sets
Squat
205kg (451) x3x5- easy peezy felt like speed again
Pause Squat no belt as low as I could go
170kg (374) x3x3- easy peezy
SSB Beltless
335x5x2
Abs
x12x3
Feeling solid if this keeps up I will be right on track to destroy my previous total at RUM
Bench Volume
Bench
335x3x5
Incline
135x15
185x12
225x10
Pull-up
x12x3
ABs
x20x3
Deadlift- Heavyish
529x1
573x1 easy peezy
529x2x3
Conv Beltless Pause below knee
374x5x3
Snatch Complex-pull to knee+snatch pull+hang power+power snatch
185 x 3 sets
Power Snatch
225x1x3
Pull-up
x10x4
Strong numbers! What are your goals for RUM?
Thanks sir. I like to aim high but my main goal is to place well and break 1700. Ideally I want 625/440/661.
Upper Acc
Bench- CG/Speed(CAT)
245x5x5
add 2 BD
295x5
335x3
375x3x3
Lat Pulldown
220x8x3
11/26
Squat
205kgx1
225kgx1
235kgx1
240kg(529)x1
225kg(496) x2x2
Pause Squat
205kg(451) x3x2
11/27
Bench
170kgx1
180kg (396) x1
Acc
All easy solid first heavyish week of meet prep right on track.
hows the erector sir?
Deadlift
315x3
405x2
455x1
495x1
add blocks
495x5x2
545x3x2
Speed Deads
315x5x5
UH Lat Pulldown
x10x4
Hyper
x20x3
12/2
CG Bench
135x5
225x5
275x5 add 2 bd
275x5
315x5
365x5
405x2
Speed Bench
275x5x5
Standing OHP
95x10x5
12/3
Squat-beltless
75kg x5
125kg x3
165kg x3
add belt
205kg(451) x5x3
- belt, add Pause
165kg(363)x5x2
12/4
Bench
155kg (342) x5x3
Bench- Pause 3 in off chest
110kg (242) x5x5
BB Row
125kg(275) x8x3
Shoulders
Last work set of squats yesterday
Last work set on bench today
slightly pulled my hamstring on friday deadlifting so I was rehabbing all weekend. I was a little nervous going into squats but everything felt good.
Squat
warm-ups
225kg (496) x3x3
Pause Squat
185kg(407) x3x3
Speed Deadlift- Conv/Beltless
182.5kg (402) x3x3
Facepull
60x10x3