Good luck with your meet!
Looks like a solid plan for attempt selection
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Just deloading and casually working up to my squat max for the last few years… 
That’s awesome man. Hope you’re getting some rest and prepping for the meet!
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Appreciate it!
Thanks Trent!
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Great job on that ride Shane! Good to see you back doing normal rides again too. I like Ben’s rides. They are usually very well arranged and challenging.
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Thanks Trent. I am definitely not where I was when I was getting ready for my century ride but hopefully I can get close once I get back in the swing of things.
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It’s all good man, you have different goals right now and you are crushing them. 
Looking forward to seeing how you do in your meet and the bike will be there once you’re done.
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Deload Bench
Weight 250
Lateral Raises
30 x 12.5
30 x 15
20 x 20
Bench
5 x bar
5 x 95
5 x 135
3 x 185
1 x 225
BB Rows
10 x 135
10 x 145
10 x 155
Decline Sit ups
20
20
Tricep Rope
20 x 110
20 x 110
Cable Ez curls
12 x 110
12 x 110
Back extensions
12
12
Machine OHP
12 x 70
12 x 70
Lat pulls
12 x 130
12 x 130
45 minutes
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Nice job on that deload session Shane! I would be very happy to hit numbers like that during my normal workouts. 
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Thanks Trent!
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Thursday Rest and recovery
Weight 251
Gym
15 minute mobility
Treadmill
20 minute incline walk
15 minutes Sauna
That’s it.
Heading down to the town the meet is at tomorrow morning. Meet us a little over an hour south of me so I am staying the night there Friday night.
I will probably do early weigh in tomorrow too and then go out and smash some extra carbs Friday night.
That’s it. I am as ready as I am going to be for this.
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Not sure what that four letter word is that you mentioned? Rest? What is that? Good job on the recovery session. That has to feel good to be in peak condition for the meet. Probably a good idea to stay the night in the town where the meet is. No need to be all stiff from a car ride before heavy lifting attempts. Looking forward to seeing how you do!
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Haha. Yep, that R word is dangerous for sure. Don’t want to get used to using it!
Thanks man. Hoping for the best!
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Should be fun. 
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I am at the meet. Weighed in at 255 fully clothed after 3 coffees and breakfast. Was actually 249 this morning at the house so I left myself plenty of room for the 259 class.
Got my heights set for bench and the monolift.
They said they had 50 lifters, possibly more as someone walked in and said they had 10 people on their team, who were unregistered. So I guess that’s another 10? Idk.
Gym is a cool well equipped CrossFit box.
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Fantastic!
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Yeah I am excited. Can’t wait!
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I wish you skill. 
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