Meet Day (Open Men’s) Bench
1st: 210 - good lift
2nd: 225 - good lift
3rd: 230 - good lift
Win the bench press
Me, a bunch of teenagers and one other old guy. One kid, couldn’t have weighed more than a buck forty, nearly had me by 5 lbs if he could have locked out. Not a bad result for only training comp bench for 2 microcycles.
Deadlift
1st: 385 - good lift
2nd: 425 - good lift
3rd: 445 - good lift
Win the deadlift
I went a little light, since I’m still shedding back fatigue.
There was a fella there who could have beat me, but his attempts were very conservative, given how easily he pulled them. Organizers were allowing 4th attempts (I decided against) and he pulled an easy 425. He clearly had at least 40 more lbs in him. If he had decided to pull more than me, I might have taken a 4th too.
Well, you compete against who shows up.
I then went into my normal workout after that, since this would have been a deadlift day in my schedule.
Leg Press (no pause/rest at top, pause bottom)
445 3x8
Axle Push Press
95,115 x 5
135, 155 x3
175x1
185 2x2
Wasn’t smart enough to understand that a triple just wasn’t there today, so I did it again.
160 2x6 (PR +1 rep)
Incline Bench Press
145 3x8
MAG Close Grip Pull down
230 3x8
DorsiFlex Machine Chest Supported Row
240 3x8
Seated Incline DB Curl
40’s 2x10, 8+3
JM Press
135 3x8
Saw JM Blakely’s elitefts video on these. I was doing them right all along.
Cable Upright Row
70 3x8
Harder than 85 on a barbell. Dunno why.
Didn’t hit my top weight on the main exercise, but overall a pretty good workout.
After the comp a pretty lady came up to me and said “You’re strong.”
Instead of saying “Yes, you may sleep with me,” I said “Naw. Got a ways to go before I’m strong, but thanks.”
I should have adjusted last night’s workout to account for the post-competition recovery dip.
Now I’m on the edge of being ill…
It was a good workout, though.
Meso 1 Micro 1 Day 2
2022-07-04
Home-based workout
Larson Press
205x3
175 2x6
I use my wife’s step-bench to press from and unrack from the squat stand safety catches set low. Can’t use leg drive at all.
Front Squat
185x3
150 2x6
Pendlay Row
185 3x6
EZ Bar Curl
90 3x6
Reverse Skull Crusher
BW 3x8
Adductors had been cramping all day, right up until I started the front squats. Weird. Short body, long femurs and relatively short calves makes FS really damned challenging for me.
Deadlift
405x3 @9
325 2x6 @8
Kept getting up on my toes halfway through the pull on the heavy set. Upper back tiredness from yesterday. It’ll be okay next time.
Pullups
BW 2x8@7
Hammer Incline Chest Press
60/Side 2x8
70/Side 2x8
Took a couple of sets to figure out how to use this. I can go a lot heavier next time.