Dynamic Effort Squat Day
Box Squats:
10x2 w/285 (against light bands)
Deadlifts:
6x3 w/305 (against light bands)
GHR:
5x10 w/bodyweight
Abs
Dynamic Effort Bench Day
Speed Bench (against mini bands):
1x5 w/135
1x3 w/185
8x3 w/215
Close-grip bench (lowered to neck):
5x10 w/135
Lateral & Rear Delt Raise Superset:
5x10 w/40
5x10 w/35
DB Rows:
5x10 w/120
Max Effort Squat Day
Paused Squat:
1x5 w/265
1x3 w/315
1x3 w/365
1x1 w/405
1x1 w/455
1x1 w/475
1x1 w/495
RDL:
5x3 w/405
Good Mornings:
5x3 w/265
Abs
Max Effort Bench Day
Wide-grip Bench (paused):
1x5 w/185
1x3 w/225
1x3 w/275
1x1 w/320
1x1 w/340
1x1 w/355
1x1 w/365 (PR)
1x0 w/375
Rack Lockouts:
2x3 w/315
3x3 w/325
SOHP:
5x3 w/185
Pullups:
5x10 w/bodyweight
Dynamic Effort Bench Day
Close-grip Speed Bench (against mini bands):
1x5 w/135
1x3 w/185
8x3 w/215
Dips:
5x10 w/90
Seated Lateral & Chest-supported Rear Delt Raise Superset:
5x10 w/35
5x10 w/30
Meadow Rows:
5x10 w/135
Max Effort Deadlift Day
3" Deficit Deadlift:
1x4 w/275
1x3 w/335
1x1 w/385
1x1 w/435
1x1 w/475
1x1 w/505
1x1 w/535
1x1 w/545 (PR)
Front Squats:
5x3 w/295
Good Mornings:
5x3 w/225 + mini bands
Abs
Max Effort Bench Day
Reverse Band Bench (paused - heavy bands):
1x10 w/225
1x5 w/315
1x3 w/365
1x4 w/405
1x1 w/455
1x1 w/495 (PR)
1x0 w/505
Close-grip Rack Lockouts:
5x3 w/315
BB Push Press:
5x3 w/225
Chin-ups:
5x10 w/bodyweight
Dynamic Effort Squat Day
Box Squats:
10x2 w/275 (against heavy bands)
3" Deficit Deadlifts:
10x1 w/285 (against heavy bands)
GHR:
5x10 w/bodyweight
Abs
Dynamic Effort Bench Day
Close-grip Speed Bench (against mini bands):
1x5 w/135
1x3 w/185
8x3 w/225
Dips:
5x10 w/90
Swiss Bar Rows:
5x10 w/225
Squats:
1x5 w/225
1x4 w/315
1x3 w/365
1x2 w/425
1x4 w/455
1x4 w/465
1x3 w/455 (tweaked my back on the third rep and cut the set short)
1x1 w/455 (back wasn’t feeling up for it, decided to just back off)
Had to just take the rest of the day to stretch and foam roll. I’m 4 weeks out from my first meet, hoping I can recover quickly and get back at it.
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x2 w/315
4x4 w/335 (all paused)
Close-grip Rack Lockouts:
5x3 w/315
Pull-ups:
5x10 w/bodyweight
Deadlift:
1x5 w/225
1x3 w/315
1x2 w/405
1x1 w/455
4x4 w/500
My squat workout didn’t go as planned last night. Everything felt heavy and on my first rep of my 3x3, I failed miserably. I didn’t want to waste the workout so I switched it up a bit.
1x5 w/265
1x4 w/315
1x3 w/365
1x1 w/405
1x1 w/455
1x0 w/485 (my 3x3 was supposed to be with 500 but I tested out 485 since 455 felt heavy on my back)
1x1 w/475 (decided this is what I’ll do 3x3 with but it still felt heavy and I couldn’t even hit depth)
After regrouping a bit:
1x3 w/405
1x3 w/425
1x5 w/425
1x3 w/435
1x3 w/445
1x2 w/455
Paused Squats:
1x1 w/405 (1 sec.)
1x1 w/405 (1 sec.)
1x1 w/405 (1 sec.)
1x1 w/405 (3 sec.)
1x1 w/405 (3 sec.)
1x1 w/405 (5 sec.)
GHR:
5x10 w/bodyweight
Good Mornings:
3x3 w/275
2x5 w/225
12/27/13
Paused Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x1 w/315
3x3 w/345
Close-grip Rack Lockouts:
5x3 w/315
Pull-ups:
5x10 w/bodyweight
Deadlift:
1x4 w/225
1x3 w/315
1x2 w/405
1x1 w/475
1x3 w/520
2x3 w/525
Hip Thrusters:
5x10 against 2 heavy bands
Seated Goodmornings:
5x3 w/225
Another bad squat day, everything’s feeling heavy. Not a good sign being only 2 weeks out from my meet.
Squat:
1x5 w/225
1x4 w/315
1x3 w/365
1x1 w/405
1x1 w/455
2x1 w/495 (today’s workout was supposed to be 2x2 with 515, but 455 felt heavy so I had to back off)
GHR:
5x10 w/bodyweight
Last workout of the year, heavy bench.
1x5 w/185
1x4 w/225
1x3 w/275
1x1 w/315
1x1 w/335
2x2 w/355
Close-grip Pin Presses:
5x3 w/315
Pullups:
5x10 w/bodyweight supersetted with banded face pulls
I’m a little less than 2 weeks out from my first meet ever. Hoping 2014 is full of new PRs.
Deadlifts:
1x5 w/225
1x3 w/315
1x1 w/405
1x1 w/455
1x1 w/505
2x2 w/545
Banded Hip Thrusters:
5x10 w/2 heavy bands
Seated Goodmornings:
3x5 w/185
2x3 w/225
Kroc rows:
20 reps w/120
I finally competed for the first time this past weekend at the USPA Camp Pendleton Open in the 198 class. I came in second with a 1394 (485/336/573) total and lost to my teammate by 9 lbs. Overall, I felt that it was a good experience, I had a lot of fun competing, but I was no where close to the total I wanted. Everything just felt heavy that day, things that I could hit easily in the gym were giving me trouble. Getting food poisoning the week of the meet didn’t help either.
Here’s a breakdown of how it went:
Squat
Attempt 1: 485
Attempt 2: 512 - got stuck half way up
Attempt 3: 512 - completed the lift, but 2 reds for depth
Bench
Attempt 1: 336
Attempt 2: 358 - got stuck half way up (just the week before I hit 355 for two doubles so I thought this weight would be easy)
Attempt 3: 358 - same result as 2
Deadlift
Attempt 1: 528
Attempt 2: 550
Attempt 3: 573 (PR)
I’m planning on competing again at the USPA CA State Championships the end of March, I’m hoping that things go a lot better for me next time.
Bench:
1x5 w/195
2x4 w/235
2x3 w/275
2x3 w/315
3x2 w/335
2x3 w/315
Squat:
1x5 w/275
1x4 w/325
2x3 w/385
5x3 w/435
Bench:
1x5 w/225
1x5 w/255
5x4 w/295