Deadlift:
1x4 w/285
1x4 w/345
2x3 w/405
2x3 w/460
4x2 w/495
Bench - Pin Presses:
1x5 w/195
1x4 w/235
1x3 w/285
1x2 w/325
4x3 w/315
Paused Deadlift:
4x3 w/405
Squat:
1x5 w/275
1x4 w/325
2x3 w/385
2x3 w/435
4x2 w/465
Bench:
1x5 w/195
2x4 w/235
2x3 w/275
6x2 w/315
Pause Squats:
1x3 w/315
1x2 w/365
4x1 w/405
Superset:
GHR:
5x10 w/bodyweight
Facepulls:
5x12 w/mini bands
Pull-ups:
5x10 w/bodyweight
Hammer Strength Seated Rows:
5x10 w/90
DB Lateral Raises:
4x10 w/45
Cable Rear-delt Flies:
4x10 w/20
Abs
Squat:
1x5 w/275
1x4 w/325
2x3 w/385
5x3 w/435
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
6x2 w/315
Squats:
1x5 w/275
1x4 w/325
2x3 w/385
4x3 w/410
Superset:
Good Mornings:
5x5 w/225
Facepulls:
5x10 w/mini bands
Deficit Deadlift:
1x4 w/285
1x4 w/345
2x3 w/415
5x2 w/465
Floor Presses:
1x5 w/185
1x4 w/225
1x3 w/275
5x3 w/315
Paused Deadlift:
4x3 w/415
Hip Thrusters:
5x10 w/2 heavy bands
Superset:
Facepulls Band Pull Aparts:
5x10 w/mini band
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
7x3 w/315
Pause Squat:
1x5 w/275
1x4 w/330
2x3 w/385
4x2 w/405
Superset:
GHR:
5x10 w/bodyweight
Facepulls:
5x10 w/mini bands
Band pull aparts:
5x10 w/mini bands
Squat:
1x5 w/275
1x4 w/330
2x3 w/385
2x2 w/435
3x1 w/495
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
2x3 w/315
1x2 w/350
1x1 w/365 (needed a light spot)
1x2 w/350
Squats:
1x4 w/315
1x4 w/355
4x4 w/410
Super set
Good mornings:
5x10 w/225
Facepulls:
5x10 w/light bands
Band pull aparts:
5x10 w/light bands
Deadlift:
1x4 w/285
1x3 w/345
2x3 w/405
2x2 w/460
1x1 w/525
1x1 w/555
1x1 w/585 (PR)
2x2 w/460
Pin Presses:
1x5 w/195
1x4 w/235
1x3 w/275
5x3 w/315
Paused Deadlifts:
4x3 w/405
Hip Thrusts:
5x10 w/2 heavy bands
Superset:
Facepulls:
5x15 w/light bands
Band pull aparts:
5x15 w/light bands
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
6x3 w/315
Squat:
1x5 w/275
1x4 w/325
2x3 w/385
3x3 w/435
4x2 w/465
Bench:
1x6 w/195
1x6 w/235
4x6 w/275
Superset:
GHR:
5x10 w/bodyweight
Facepulls:
5x15 w/mini bands
Band pull aparts:
5x15 w/mini bands
Squat:
1x5 w/275
1x4 w/330
2x3 w/385
5x3 w/435
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
3x3 w/315
4x2 w/335
Pause Squats:
1x3 w/315
1x2 w/365
4x1 w/410
Super set
Good mornings:
5x10 w/225
Facepulls:
5x10 w/mini bands
DB Flies:
5x10 w/35
Deadlift:
1x4 w/295
1x4 w/355
2x3 w/415
6x3 w/465
Floor Presses:
1x5 w/185
1x4 w/225
1x3 w/275
5x3 w/315
Paused Deadlifts:
4x3 w/415
Superset;
Hip Thrusts:
5x10 w/2 heavy bands
Facepulls:
5x10 w/mini bands
Squat:
1x5 w/275
1x4 w/330
2x3 w/385
3x3 w/435
1x2 w/465
1x2 w/500
1x2 w/465
3x3 w/435
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
6x2 w/315 (rotated between close grip, normal grip, and wide grip)
Front Squat:
1x5 w/225
3x3 w/315
1x3 w/325
1x2 w/335 (the bar slipped off coming up on the third rep)
Superset:
GHR:
5x10 w/bodyweight
Facepulls:
5x15 w/mini bands
Did a mock meet yesterday, but I only wanted to go up to my second attempts:
Squat:
135x10
225x5
315x3
405x1
440x1
485 - first attempt
510 - second attempt
Bench:
135x10
185x5
225x4
275x3
315x1
335 - first attempt
355 - second attempt
Deadlift:
135x10
225x5
315x3
405x1
495x1
550 - first attempt
585 - second attempt (ties my current PR that I hit a couple weeks ago)
Total = 1450
I weighed in at 197 in the morning and I took a week off before doing this mock meet to allow my body to recover from a cycle of Sheiko. My left hip and knee were starting to feel beat up, but both felt fine yesterday. The squats felt a little heavier than I expected, especially considering that I had done 500 for a double just a week earlier at the top of my pyramid. I was hoping to do more on my second attempt for bench, but my first attempt didn’t go up as fast as I wanted it to. By the time I got to deadlift, I was pretty tired. I was planning on doing 575 as my second attempt but the guys there said to just do 6 plates instead, and so I did.
Overall, I’m feeling more confident going into my meet that’s at the end of March. My first meet ever was in January and it didn’t go as planned and I wasn’t feeling so great after it. Training was good but when it came time for the meet, I just bombed out on weights I was hitting easily in training. I’m planning on running another cycle of Sheiko (I modify #40 to help me work on my weak areas) up until my meet. Hoping everything goes as planned this time.
Pull ups:
5x5 w/65
BB Bent-over Rows:
3x5 w/315
Meadow Rows:
2x5 w/160
Lateral Raises:
4x10 w/35
Rear-delt Flies:
4x10 w/30
Abs
Decided to go in for an impromptu squat workout last night, ended up being a good day.
Squat:
1x5 w/275
1x4 w/340
1x3 w/385
1x3 w/445
1x1 w/495
3x1 w/515 (this is my planned 2nd attempt for my next meet, the video is of my 3rd set)
1x2 w/475 (was shooting for a max rep but 2 was all I could get)
Bench:
1x5 w/200
2x4 w/240
2x3 w/280
2x3 w/320
3x2 w/340
2x3 w/320
Squat:
1x5 w/285
1x4 w/340
2x3 w/395
5x3 w/445
Bench:
1x5 w/220
1x5 w/260
5x4 w/295
Deadlift:
1x4 w/295
1x4 w/355
2x3 w/415
2x3 w/475
4x2 w/505
Bench:
1x5 w/185
1x4 w/225
Added slingshot
1x3 w/315
2x3 w/345
Close-grip Board Presses (2 boards)
2x3 w/315
Paused Deadlift:
4x3 w/415
Hip Thrusts:
5x10 w/2 heavy bands
Superset:
Facepulls:
5x10 w/mini band
Band pull aparts:
5x15 w/mini band
Squat:
1x5 w/285
1x4 w/340
2x3 w/395
2x3 w/445
4x2 w/475
Bench:
1x5 w/200
1x4 w/240
1x3 w/280
1x1 w/320
1x1 w/360
2x1 w/355
3x2 w/335
Front Squats:
1x5 w/225
1x4 w/275
4x3 w/325
Superset:
GHR:
5x10 w/bodyweight
Facepulls:
5x15 w/mini band
Band pull aparts:
5x15 w/mini band
Pull ups:
5x10 w/bodyweight
T-bar rows:
5x10 w/180
Seated lateral raises:
4x10 w/35
Chest-supported rear-delt flies:
4x10 w/30
Arms Abs
Squat:
1x5 w/285
1x4 w/340
2x3 w/395
5x3 w/445
Bench:
1x5 w/200
1x4 w/240
2x3 w/280
6x2 w/320
Squats:
1x5 w/285
1x4 w/340
2x3 w/395
4x3 w/420
Superset:
Good Mornings:
5x5 w/225
Facepulls:
5x15 w/mini band
Band pull aparts:
5x15 w/mini band