Either 181 or 198 class, probably raw unless I come upon enough money to afford gear early enough before the meet to train in it.
Right now the plan with my knee is to suck it up and do what I can. I think Im going to do box squats as a ME lift every couple of weeks and quad movements (leg press or hack squat) as my first assistance exercise on days that I do deadlift. Im going to stick to speed pulls for my dynamic work because fast movements are the ones that give me the most trouble. Basically box squat just enough that I dont forget the movement and hope that I get enough carry over from my deadlift training that I dont suck.
Deadlift:
3/135
3/185
3/225
1/275
1/315
1/365- Came up very fast but I stiff legged it, I thought I would have 405 with how fast this was
0/405
Leg Press- 3x10/450 lbs
Cable Crunches- 3x15/120 lbs
DB Swings- 20/20 lbs, 1 set each side
Back Raise- 1x30
I need to work on my technique a good bit…the 6 months or so without heavy deadlifting has left me with some bad habits. My hips tend to shoot up first, leaving me to stiff leg my heavy pulls.
So I guess I’m doing the meet too.
For the DL’s
formformformformformform
Bench Press-
5/45
5/135
3/165
3/185
2/205
2/225
3x1/245 lbs
Pin Press- 2x10/135 lbs
Machine Shoulder Press- 3x8/140 lbs
Decline DB Extensions- 4x8/35’s
DB Rows- 4x8/100’s
Power Cleans-
2x2/135
2x2/145
1x2/155
Clean Pulls-
2x2/155
2x2/175
Assisted GHR- 1x8
Standing Calf Raise- 2x10*
Pinwheel Curl- 2x12/45 lbs
*3 second holds at top and bottom
how’s the knee when you do cleans?
No problems whatsoever with those.
Havent heard from you in a few days man, whats up?
Speed Bench- 9x2/135 lbs
DB Incline- 4x8/75’s first time doing these in a looong time
Weighted Dips, facing out- 3x8/bw+45 lbs
Chins- 3x6, 1x4, 1x2
Face Pulls- 1x30/90 lbs
Good workout. Been doing some extra workouts (cardio, intervals on the rower, etc) and cut the bullshit out of my diet for the most part and I seem to be getting leaner, which is good. Less work to do leading up to the meet.
Yesterday’s workout:
Box squats- 12" box (!!!)
5/45
3/95
3/135
3/185
3/225
1/275
1/315
1/320
These felt GREAT. I am EXTREMELY excited that I am able to squat again and that I didnt lose too much off of it in the past 7 months. My previous best squat was a 365 free squat and it was a grinder. 315 and 320 came up VERY fast. Very happy about these.
GM’s- 3x8/135
Assisted GHR- 1x5
Standing Calf- 1x10 3s top, 3s bottom
Cable Crunches- 1x30/120 lbs
Well, I found out what is wrong with my bench today:
Close Grip-
5/45
5/95
3/135
3/155
3/185
2/205
3/225
2/235
3x1/245 - same as bench last week. wtf?
Hammer Strength Row- 4x8/180 lbs
Weighted Dip- 3x10/bw+25 lbs
superset w/
EZ Bar Curl- 3x10/70 lbs
So you have strong triceps it seems…I don’t know what to tell ya about those close grip’s/
Well…I was thinking and I didnt have a hand off for bench last week and I had one for the close grips…so maybe I am capable of more than I thought I was with a regular grip.
Really fast session tonight because of finals.
Power cleans- 10x1/155 lbs -kicked my ass
Leg Press- 3x10/540 lbs
Hypers- 2x30
Seated Calf- 1x10/90 lbs 3s top, 3s bottom
Any suggestions or feedback guys?