Squat:
1x5 w/285
1x4 w/345
2x3 w/405
2x3 w/460
4x2 w/495
Bench:
1x5 w/205
2x4 w/245
2x3 w/285
6x2 w/330
High-bar Squat:
1x5 w/315
1x4 w/375
4x3 w/430
Superset:
GHR:
5x10 w/10
Facepull band pull aparts:
5x15 w/light band
Squat:
1x5 w/285
1x4 w/345
2x3 w/405
1x3 w/460
1x2 w/495
1x2 w/525 (PR)
1x2 w/545 (PR)
Bench:
1x5 w/205
2x4 w/245
2x3 w/285
6x2 w/335
High-bar Squat:
1x5 w/285
1x4 w/345
2x3 w/405
4x3 w/430
Deficit Deadlift:
1x4 w/315
1x4 w/365
2x3 w/430
2x2 w/490
3x3 w/490
Bench:
1x5 w/205
1x5 w/245
2x4 w/285
2x3 w/315
2x2 w/335
CG Bench:
1x2 w/335
2x3 w/315
2x5 w/285
1x7 w/245
1x9 w/225
Paused Deadlift:
1x4 w/315
1x4 w/365
5x3 w/430
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
1x3 w/335
1x1 w/365
1x2 w/365
4x3 w/335
High-bar Squat:
1x5 w/285
1x5 w/345
2x5 w/405
4x4 w/430
Russian leg curls:
5x10 w/bodyweight
Squat:
1x5 w/285
1x4 w/345
2x3 w/405
2x2 w/465
3x1 w/520
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
2x3 w/330
3x2 w/370
High-bar Squat:
1x4 w/325
1x4 w/375
4x4 w/430
Deadlift:
1x4 w/315
1x3 w/365
2x3 w/430
2x2 w/495
1x1 w/555
2x1 w/565
2x2 w/495 (beltless)
Bench:
1x6 w/205
1x5 w/245
2x4 w/285
2x3 w/315
2x2 w/335
CG Bench:
1x2 w/335
2x3 w/315
1x5 w/285
1x9 w/245
1x11 w/225
Paused Deadlift:
1x4 w/315
1x4 w/365
5x3 w/430
Bench:
1x5 w/205
2x4 w/245
2x3 w/285
1x3 w/335
3x2 w/365
1x1 w/375
1x3 w/335
Squat:
1x5 w/285
1x4 w/345
2x3 w/405
3x3 w/465
4x2 w/505
CG Bench Press:
1x6 w/205
1x6 w/245
4x6 w/285
Deadlift:
1x4 w/315
1x3 w/365
2x3 w/425
5x3 w/495
Bench:
1x6 w/205
1x5 w/245
2x4 w/285
2x3 w/315
3x3 w/335
CG Bench:
2x4 w/315
2x5 w/285
1x6 w/265
1x8 w/245
1x10 w/225
1x10 w/205
Paused Deadlift:
5x3 w/430
Squat:
1x5 w/285
1x4 w/345
2x3 w/405
3x3 w/460
1x1 w/505 (failed second rep)
2x2 w/490
3x3 w/460
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
6x2 w/335
High-bar Squat:
1x6 w/285
1x6 w/345
4x6 w/375
Did a mock meet last night, the entire day I only had one number in mind…1500. I wanted to just work on my openers and second attempts and still be able to hit that goal, I got really close.
Squat: 500/525
Bench: 350/375
Deadlift: 565 - I went for 615 when I had only planned on going for 600 for my second and I failed miserably. Dropped it down to 600 and still couldn’t get it up. Decided to just mess around and try it sumo and I actually got it up but missed it at the lockout (had about an inch left to pull).
Considering that I don’t train sumo at all and seeing how much easier it was to pull the 600, I think I’ll switch styles leading up to my next meet on October 5th. 600 conventional is my current PR (both in the gym and in a meet).
Total: 1465 @ 203 lbs.
Vid from last night’s mock meet.
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
2x3 w/335
3x2 w/355
2x3 w/335
Squat:
1x5 w/285
1x4 w/345
2x3 w/415
5x3 w/465
Close-grip Bench:
1x5 w/225
1x5 w/265
5x4 w/315
Superset:
Reverse hypers:
4x10 w/70
1x10 w/160
Face pulls band pull aparts:
5x10 w/mini bands
Switched to sumo this cycle and everything feels a lot better. Going to try pulling this way on the platform now.
Deadlift:
1x4 w/315
1x4 w/365
2x3 w/445
2x3 w/495
1x2 w/535
1x2 w/565
1x2 w/585 (PR)
1x2.5 w/605 (PR)
Bench:
1x8 w/205
1x7 w/225
1x6 w/250
1x5 w/275
1x4 w/290
2x3 w/315
2x2 w/335
3x1 w/355
CG Bench:
2x2 w/335
1x3 w/315
1x4 w/290
1x6 w/270
1x8 w/250
1x10 w/230
1x12 w/210
Paused Deadlift:
1x4 w/315
1x4 w/365
5x3 w/435
Squat:
1x5 w/285
1x4 w/345
2x3 w/415
2x3 w/465
1x2 w/505
3x2 w/495
Bench:
1x5 w/210
2x4 w/250
2x3 w/290
6x2 w/335
High-bar Squat:
1x5 w/315
1x4 w/375
4x3 w/435
Squat:
1x5 w/285
1x4 w/345
2x3 w/415
5x3 w/465
Bench:
1x5 w/210
2x4 w/250
2x3 w/290
6x2 w/335
High-bar Squat:
1x5 w/285
1x4 w/345
2x3 w/415
4x3 w/435
Deadlift:
1x4 w/315
1x4 w/365
2x3 w/435
5x3 w/495
Bench:
1x5 w/210
1x5 w/250
2x4 w/290
2x3 w/315
3x2 w/335
CG Bench:
2x3 w/315
2x5 w/290
1x7 w/250
1x9 w/210
Paused Deadlift:
1x4 w/315
1x4 w/365
5x3 w/435
Deadlift:
1x4 w/315
1x3 w/365
2x3 w/435
1x2 w/495
1x1 w/545
1x4.999 w/585 (PR - barely missed the last rep at the lockout)
Bench:
1x6 w/205
1x5 w/250
2x4 w/290
2x3 w/315
3x2 w/335
CG Bench:
2x3 w/315
1x5 w/290
1x9 w/250
1x11 w/210
Squat:
1x3 w/285
1x3 w/345
2x3 w/415
5x2 w/465
Bench:
1x3 w/205
1x3 w/255
2x3 w/295
3x2 w/335
1x1 w/365
2x1 w/355
Bench:
1x3 w/205
1x3 w/245
1x3 w/295
5x2 w/335
Deadlift:
1x3 w/315
1x3 w/375
2x3 w/435
5x2 w/495
About a week out from my next meet and I’m feeling a bit beat, will take the next week off to recover.
USPA Southern CA Open recap
Competed in my third competition over the weekend and finally was able to string together a series of good lifts. I weighed in on Saturday at 194 lbs and competed on Sunday in the 198 open raw division. I’ve been chasing a 1500 total ever since I competed my first time earlier this year in January, third time’s a charm I guess.
Squat:
1st attempt: 490 (2 whites)
2nd attempt: 523 (3 whites) - meet PR
3rd attempt: 540 (2 whites) - meet PR
Bench:
1st attempt: 341 (2 whites) - meet PR
2nd attempt: 352 (3 whites) - meet PR
3rd attempt: 370 (3 whites) - meet PR
Deadlift:
1st attempt: 573 (3 whites)
2nd attempt: 606 (3 whites) - meet PR
3rd attempt: 622 (3 whites) - meet PR
This is the first time I’ve been able to go 9/9 for my lifts.
Total: 695 kg = 1530 lbs