TCam's Log - The Road to Elite

Training Training Logs
521

Cornerstone Training - Week 9 - Day 2 - Deload

Paused Bench w/ Chains (+40):
3x3x275+40 - Absolute smokeshow. RPE 4 or something.

Paused Close Grip Bench:
2x6x265 - Same as above.

Standing Overhead Press:
3x3x185

Seated DB Overhead Press:
3x12x80s

HS Iso-Row - 1 Ct. Hold:
3x10x290

Cable Low Row:
10x200
10x220
10x200

EZ Bar Curl:
3x10x110

Cardio - Stationary Bike:
10 minutes steady state around 60-70 RPM with light resistance. 2 minute cool down.

Bench is the one lift that I donā€™t think needed a deload, but I will take it anyway because I want to stay healthy and this is the best way. Like I said above, the bench work today was just a joke. Really really fast reps and good form. Very happy with it.

OHP was a little more difficult than I thought it would be, but I still had a couple reps in the tank on each set.

I havenā€™t done cardio in a couple weeks, so I hopped on the bike. Iā€™m not going to push any HIIT because every time I do that, my VMOs get super tight or strained. So I stuck with steady state and I was actually okay with it on the bike. I started sweating a lot around minute 7 and I kept a good heart rate going the whole time. 10 minutes isnā€™t a lot of time, but itā€™s something, and Iā€™m just trying to keep some fat off while gaining.

522

Friday - Cornerstone Training - Week 9 - Day 3 - Deload

Beltless Deadlift:
3x1x465 - 30 seconds between reps

Leg Press:
3x20x90 - Still some knee pain, but maybe ready for some squats soon

SLDL:
3x10x225 - Band pulling hips back

Incline DB Row w/ 1 Ct. Hold - Straps:
3x8x115s

Leg Extension:
3x20x60 - Single leg eccentrics

Lying Leg Curl:
2x20x85 - Single leg eccentrics (damn hard on this)

Today - Week 9 - Day 4 - Deload

Paused Bench:
3x2x325

2 Ct. SlingShot Bench:
2x3x365

Standing Overhead Press:
3x8x135

JM Press:
3x10x185

DB Hammer Curl:
3x10/10x60s

Feeling pretty beat up over the past couple of days, so Iā€™m thankful that these workouts have been easy. I should be recovered and ready for another cycle next week.

523

Looking strong. Keep it up big dog.

524

Thanks, vanilla! Will do.

Cornerstone Training - Week 9 - Day 5 - Deload End

Deadlift w/ Belt:
2x1x505

Pendlay Rows w/ Chain (+30):
3x6x285+30 - Not sure how much weight really. Used 40 lbs worth, but it didnā€™t all come off the ground.

Lat Pulldown - Neutral:
3x8x180

Band Facepull:
3x25 @ Light

Leg Press:
20x90
2x20x90+2 Doubled Minis

This was a super low volume workout at 2 singles with about 80% and not much on the accessories either. Only thing that matters at the moment are my knees though and leg press is what hit those. It felt pretty good and I definitely liked the bands on it, which Iā€™ve never done before. Iā€™ve found that if my knees track too far over my toes, they hurt more than if they stay in line with my feet. Iā€™ve always squatted that way, especially with Oly shoes, so I donā€™t think that it necessarily caused these issues, but it may be exacerbating it at the moment. It may be time to switch back to flats for a little while to get the knees back over the feet.

Real deload is over and itā€™s time to get back into a volume phase.

525

Cornerstone Training - Week 10 - Day 1 - Volume Phase Begins

Deadlift w/ Belt:
3x455
2x3x495
2x3x500
7x505 @ 9-9.5 - Benchmark PR. Closest otherwise is 515x5 with straps and 495x8. e1RM = 627. Video below.

Beltless Squat w/ Chains (+75)(Flat shoes for foreseeable future):
5x3x315+75 - Last set video below. Knees felt good. Weā€™ll see tomorrow.

Good Morning:
3x8x245

Paused Close Grip Bench w/ Chains (+40):
5x3x305+45 - So fatigued by this point, but it moved well.

Leg Extension:
3x20x60 - Single leg eccentrics

Standing Leg Curl:
3x12/12x60

This was one of the more productive and brutal workouts Iā€™ve had in a long time. First time doing all 3 lifts in one day in probably over a year. I took Mr. Hyde for the first time as well, so I think that helped me through this.

Deadlifts were absolutely awesome today. I think Iā€™ve found a pretty good position to start in finally. You can see in the video I was rounded the whole time, but it felt very good regardless. The AMRAP set was definitely not the best set out of all of them, the previous 4 sets felt like butter. And the last rep was slow at lockout but Iā€™m fairly confident that I had another rep in me.

Finally back on some squats! Chains will be my way to salvation I believe. They moved really fast surprisingly. The deloading really helps and I think the flat shoes do as well, to keep my knees in alignment with my toes. Iā€™m icing now and they are achy, but I canā€™t complain unless I feel just awful tomorrow.

Right pec was bothering me while lifting off for bench, but a hand off pretty much fixed that. All of the reps moved well for this weight.

Also Iā€™ve bumped my calories up again because I hit 226 this morning after a solid 3 weeks at 229-230. I have to figure out how to do this, because I had to eat 1,950 calories over the last 2 hours and it was fucking difficult.

526

Cornerstone Training - Week 10 - Day 2

Paused Bench:
5x5x325 - Not bad, not great

Standing Overhead Press:
5x4x175

Seal Row - Straps:
4x8x225

Lat Pulldown - Supinated:
8x180
8x220
2x8x200

Triceps Pushdown:
4x8x95 - Stack

Single Arm DB Concentration Curl:
4x8/8x50

Cardio - Stationary Bike:
10 mins @ 70-80 RPM @ 150-160 BPM
3 mins cool down to get to 120 BPM

Pecs are all tight and gunky today, so I had to spend a good 15 minutes loosening them up. Up to 275, the bar was floating up, but 325 was tougher. I had a hard time keeping my groove in either direction. The bar still moved at a decent speed though, so I canā€™t complain too hard.

OHP was feeling pretty unstable at the beginning but got better as I went.

I havenā€™t done seal rows in a long time and Iā€™m not sure if Iā€™ll keep doing them regularly, just due to having to use a lot of equipment to set it up.

527

Friday - Cornerstone Training - Week 10 - Day 3

Beltless Squat w/ Chains (+75):
7x3x315+75 - 90-120 seconds rest between sets.

Beltless 2" Deficit Deadlift:
3x5x430

Beltless Sumo Deadlift - Straps:
3x7x385 - Video below

ā€œFree Motionā€ Machine Ab Pulldown:
4x12x120

Leg Extension - Single Leg Eccentrics:
20x60
2x20x80

Knees are doing well, it seems. The squats all felt very good today despite the shortened rest periods. It was pretty tough conditioning-wise, but all of the reps looked pretty much the same. Still in flat shoes, not sure if Iā€™ll get back into the Oly shoes before the meet.

Deficits were tough but I missed doing them. Itā€™s been several months and I think adding them back in will help get my speed off the floor better again.

I filmed the sumo pulls since I really do want to eventually get good at them. Iā€™m sure itā€™d be a better competition lift at some point. I think the first 3 reps were good with the mid and upper back rounding, but then I started losing my low back too much.

528

Saturday - Cornerstone Training - Week 10 - Day 4 - 9 WEEKS OUT

Paused Bench:
4x3x335
7x335 @ 9.5 - PR! Closest others were 325x7 @ 9 and 330x6 @ 9. Video below.

Standing Overhead Press:
3x7x160

Barbell Bent-Over Row - Straps:
3x10x245

Lat Pulldown - Double Handle:
10x200
10x180
10x160

HS Iso-Row - Wide Neutral:
3x10x270

Underhand Band Row:
3x10 @ Doubled Light Band

The numbers are slowly climbing but I can feel myself getting better at benching. My arch and form is starting to get dialed in and if I can translate it to the platform, I should hit a pretty good PR. Part of getting to the elite level is going to be perfecting my form and finding the most efficient ROM and positioning for my leverages. Iā€™ve started playing around with a wider grip on my warm-ups and it has felt excellent, Iā€™m just not strong enough for it above about 315 compared to my usual grip. It may be something to add volume to after the meet to see if it helps.

The 12x10 rows were not fun.

529

Sunday - Cornerstone Training - Week 10 - Day 5

Beltless Paused Deadlift - Straps:
3x3x445

2 Ct. Paused Bench - Wide Grip:
4x2x285 - Speedy AF

Machine Dips:
4x10x270 - Whole stack

Lying EZ Bar Curls:
4x10x80 - I liked these a lot. Lie face down on an incline bench and let the weight hang below it.

DB Lateral Raise:
3x10x40s

Leg Extension:
3x20x75 - Single leg eccentrics

RKC Planks:
4x3 @ 0:10 on / 0:03 off

Straps threw me off on the paused deadlift, but I had to pall-bear later and didnā€™t want to screw up my hands for that somehow. Oh well, it was a very low volume day and Iā€™m very thankful that my coach changed Sundays to this rather than being the main deadlift day. It was definitely detrimental to have the last day of the training week be high intensity, mentally and physically.

I used that wide grip I was referring to in the last post for bench today. It was essentially perfect on every rep. I could feel the weight in my hands, but there was not really any effort involved it moving it, just focused on the groove and it flew up. Really happy with it.

530

Cornerstone Training - Week 11 - Day 1

Deadlift w/ Belt:
2x3x500
2x3x505
7x515 @ 10 - New true 7RM PR! 10 lbs. over last week, albeit harder. Previous PR at 515 was 5 with straps. Video below.

Beltless Squat w/ Chains (+75):
5x3x325+75 - Felt pretty good. Some knee pain during the day, but didnā€™t affect the squats.

Beltless Good Morning:
3x8x250

Paused Close Grip Bench w/ Chains (+40):
5x3x310+40 - Like last week, so fatigued, but it moved well.

VMO Contraction w/ Hold - Towel Under Knees:
3x20 - This was done after stuffing my fat face while writing this log.

Tuesdays are my hell days now. Jesus this was rough. Iā€™m still happy with how my deadlifts are feeling, though the video below is not a representation of what the 4x3 leading up to the AMRAP looked like. I got too fired up for the AMRAP and let my form shit itself. Regardless the bar moved pretty damn fast, so Iā€™m okay with it.

Squats are still feeling pretty good with the flat shoes. Hopefully the chains arenā€™t forcing me into a better position than I would be in with straight weight only. Weā€™ll see once I try it out again though.

Fuck good mornings after deadlift and squats.

Iā€™m very surprised by my benching today. I was having a lot of elbow pain just unracking 225 and my pecs were pulling a bit too during unracking. I added my elbow cuffs and worked the pecs out with a band between sets and I ended up crushing the top sets. Everything was feeling weak just moving my hands up to grab the bar, but once it was in my hands I was good to go. Sounds like a good indicator of increased work capacity to me.

531

Cornerstone Training - Week 11 - Day 2

Paused Bench:
5x5x330 - RPE 7 on at least one of the sets. Much better than last week and this is a volume PR. Closest recorded PR is 4x6x315.

Standing Overhead Press:
5x4x185 - PR, 4x4 previously

Meadowā€™s Row - Straps:
4x8/8x135

Lat Pulldown - Neutral:
4x8x200

Triceps Pushdown:
4x8x95 - Stack

DB Hammer Curl:
4x8x70s

More great benching in the books today. Last weekā€™s 5x5x325 was kind of all over the place, so Iā€™m glad I was able to lock this down today. Iā€™m really surprised that it went well considering how fatigued I was last night while benching with chains. The RPE 7 on one of the sets has an e1RM of 420, so thatā€™s cool too.

Overhead press felt great as well. All of the first reps were super explosive and I didnā€™t really have to slow down or rest during any of the sets.

532

Weekend log dump. Going to keep these short.

Friday - Cornerstone Training - Week 11 - Day 3

Beltless Squat w/ Chains (+75):
7x3x325+75 - 90-120 seconds rest between sets.

Beltless 2" Deficit Deadlift:
3x5x435

Beltless Sumo Deadlift - Straps:
3x7x395

ā€œFree Motionā€ Machine Ab Pulldown:
4x12x120

Banded Leg Press:
3x20x90+2 Doubled Minis

Lying Leg Curl:
20x95
20x80
20x65

Squats went well, pretty much no pain in the knees. Going to be interested in seeing how bad straight weight only feels once that happens, because chains feel great.

Deficits were hard, but I think theyā€™ll help. Sumo is getting better as I practice it more, though Iā€™m still using straps to get that extra arm length. Will edit later with a video of my last set.

Saturday - Cornerstone Training - Week 11 - Day 4

Paused Bench:
4x3x340
7x340 @ 9.5 - 5 lb PR over last weeks PR! e1RM: 425

Standing Overhead Press:
3x7x165

Barbell Bent-Over Row - Straps:
10x225
10x245
10x265

Lat Pulldown:
3x10x200

Single Arm Cable Low Row:
3x10/10x140

Single Arm Lat Pulldown:
3x10/10x75

Killin dat dere banch prass. The first 5 reps of the AMRAP were very fast, I was thinking I may have had 8 in me, but the 6th slowed down pretty hard. Regardless, Iā€™m very happy with that PR. Will edit with the video later.

Sunday - Cornerstone Training - Week 11 - Day 5

Paused Deadlift - Belt:
3x3x455

2 Ct. Paused Bench - Wide Grip:
4x2x295

Weighted Dips:
4x10xBW+35 in chains
25xBW

Lying EZ Bar Curl:
4x10x90

Lateral Raise:
3x10x40s

Plank to Push-Up:
5x10 - Just a moving plank, go from plank to push up position, alternating from being on your elbows to being on your hands.

Leg Extension:
3x20x60 - Single leg eccentric
20x60

Coming into the gym, I was feeling really beat up from the rest of this week, so this wasnā€™t the best feeling workout. I used a belt on paused deadlift because my lower back was feeling awful to avoid any injury that could possibly occur. My right pec soreness/tightness has been building up over the week and it showed today. This is the longest Iā€™ve gone without straining it since it started happening a couple years(?) ago, so Iā€™d like to keep that record going. Will be working it out with self-massage a lot.

Accessories felt very good today actually. Dips are stupidly easy for me for some reason.

533

Cornerstone Training - Week 12 - Day 1

Deadlift w/ Belt:
2x3x505
2x3x515
6x525 @ 9.5-10 - Benchmark PR. e1RM = 625-633. Lots of back rounding on this, my setup was off on like 50% of my working reps tonight.

Squat w/ Chains (+75):
1x315+75 - Belted for singles
1x365+75
1x405+75 - Very fast. First time with over 385 in the hole since June 2nd.
1x425+75 - Slightly slower, still pretty easy. 500 at the top didnā€™t feel bad walking out.
5x3x335+75

Good Morning:
3x8x255

Bench:
3x225 - Read below.

Leg Extension:
3x20x70 - Single leg eccentrics

Machine Chest Press:
3x25x50

First the good stuff: Iā€™m happy with being able to pull a PR that is equivalent to a triple bodyweight pull at my meet weight, despite the fact that my setup was feeling weird. On one of the sets of the 4x3, I actually came up on my toes on the first rep. Very weird and Iā€™m not sure what was causing it. Regardless, all the weights moved pretty fast, I just wasnā€™t in a necessarily safe position.

Squats make me happy. I talked to my coach about doing a conservative single on either both squat days or just today and I think thatā€™s a good choice. Gives me some confidence that I can still handle some heavier weights. Top single in the hole was about 80% of my meet PR of 540, so thatā€™s a nice milestone to hit in the recovery.

Now the annoying shit: My right pec has been really sore for the past two days. I worked on it a lot last night, but upon benching up to 225 today, I decided to take the week to get it feeling better. Itā€™s not a strain like Iā€™ve done before, but I think it was ready to become one. I want to be smart about this because what matters is staying healthy for the platform. If I can come back in a week and feel 100%, then itā€™s better than being a hero today and hurting myself for 2-3 weeks. Pain is only on liftoff and while holding it at the top between reps.

534

Cornerstone Training - Week 12 - Day 2

Seated OHP:
3x185
3x205
3x3x225 - Match PR

Standing OHP:
4x4x190
9x190 @ 9.5 - Wow, okay. PR. Previous was 185x8. Also volume PR, previous was 5x4x185.

Meadowā€™s Row - Straps:
8/8x135
2x8/8x160
8/8x135

Lat Pulldown - Neutral:
4x8x180

Triceps Pushdown:
8x80
2x8x95
8x80

Cable Curl:
4x8x70

Pec Rehab:
Some benching with the bar and then the bar+mini bands. Felt fine, itā€™s just pulling while holding it at the top when I externally rotate my shoulders to screw them in.
Couple sets of bottom ROM deficit push-ups and some kettlebell smashing.

Well for not being able to bench, this was actually a pretty good upper day. I added the seated OHP to get some extra heavy pressing in to take the place of the 5x5x335 that I was supposed to do today. I couldnā€™t do that much though because I needed to save the energy for the prescribed OHP movement. Iā€™m not sure how I managed to crush it so soundly, but Iā€™ll take it. I guess maybe because Iā€™m used to being fatigued going into OHP.

The rest of the workout was alright. Didnā€™t try to be too focused honestly. Met Brandon Curry though. Dudeā€™s arms are just stupidly large.

535

Friday - Cornerstone Training - Week 12 - Day 3

Squat w/ Chains (+75):
1x365 - Belted for singles
1x405
1x405+75
1x435+75 - Easy. No harder than Mondayā€™s 425+75
7x3x335+75 - 90-120 seconds rest

Beltless Deficit Deadlift:
3x5x445

Beltless Sumo Deadlift - Straps:
3x7x405 - Easy, form is getting better

Banded Leg Press:
3x20x180+2 Doubled Minis

ā€œFree Motionā€ Ab Pulldown:
4x12x120

Iā€™m happy with this workout. The squats went really well again and that means I got another milestone for this knee pain. Got 510 on my back at the top and it doesnā€™t feel that heavy.

Deficit was pretty rough, but sumo went very well. Iā€™m getting the hips to open up much better to allow me to sit down. Still not sure what it will be like without straps, but Iā€™ll figure that out after the meet.

Saturday - Week 12 - Day 4 - 7 WEEKS OUT

Paused Bench:
4x3x345
6x345 @ 8.5-9 - PR. e1RM: 424-431. Surprise, my pecs were fine upon waking, so I benched. Stayed conservative instead of grinding at all on the last rep.

Standing Overhead Press:
3x7x170

HS Iso-Row:
10x360
2x10x380

Pull-Ups - Straps:
3x10xBW

DB Incline Row:
3x10x115s - No straps

HS High-Row:
3x10/10x90

Well I wasnā€™t expecting to bench again until next week, so it was cool to be able to do this with no issues. But I did wake up on Sunday with a good amount of tightness. I just need to keep up with the recovery on it and I should be fine.

Sunday - Week 12 - Day 5

Paused Deadlift - Okie Bar:
3x405
3x3x460 - Add belt for the last set.

Bench - T-Shirt Pause:
3x12x135 - Active recovery for pecs

Triceps Pushdown:
4x10x85

Lying EZ Bar Curl:
4x10x100

DB Lateral Raise:
3x10x40s

Plank on Balance Board:
4x1x0:30

Leg Ext w/ Single Leg Eccentrics:
3x10/10x60

Standing Single Leg Curl:
3x15/15x60

MY FUCKIN HANDS. Fuck deadlift bars. But really, I felt better with the pauses than I do with regular pulls with the whippy bar.

Felt pretty beat up all over coming into this workout, but it wasnā€™t awful. I wish my pec was feeling like it did yesterday, but it is what it is. Iā€™m going into a deload now and hopefully that will allow some joint recovery before going into a tough peaking cycle.

536

Cornerstone Training - Week 13 - Day 1 - Deload

Deadlift w/ Belt - Okie Bar:
3x3x505 - Not great, not horrible. Glad Iā€™m getting some practice with this bar now, because I suck at it.

Squat w/ Chains (+75):
1x405 - Belted for singles
1x405+75
1x425+75 - Hips felt like hot garbage today, knees tracking all over the place
3x3x335+75

Beltless Good Morning:
3x8x255

Paused Bench w/ Chains (+40):
3x3x315+40

Later: A couple sets of push-ups and then banded stretching for the upper body, plus VMO contractions with a towel under the knees.

Hooray for deloading. I felt pretty miserable and unmotivated during this workout, especially during and after squats. I really wanted the daily single to keep rising linearly, but it just felt heavy and disconnected today. Knees felt disconnected from my hips which felt disconnected from my lower back. This is what deloads are for though, it was timed well and Iā€™m happy that Iā€™m going to be able to focus more on recovery this week. Knees are still hurting a good bit and I donā€™t think theyā€™ll get better before the meet, but they arenā€™t getting worse while we add weight, so I consider that progress.

Bench was pretty tough today. I wasnā€™t stable and my shoulders were being iffy. I donā€™t know why I decided to do my bench today. I was going to skip tomorrowā€™s bench work anyway because Iā€™m going to bench twice this week instead of four times. I should have just skipped today and done it tomorrow. Oh wellā€¦more days between the next bench session.

537

Cornerstone Training - Week 13 - Day 2 - Deload

Paused Bench:
3x3x325 - Felt heavy but moved decently well

Standing Overhead Press:
4x4x190

HS Iso-Row:
3x8x360

Lat Pulldown:
3x8x200

HS Incline Press:
8x270
8x320
8x270

Concentration Curl:
3x8/8x45

Leg Ext w/ Single Leg Ecc:
3x10/10x60

Well I decided to try some benching because my pec felt fine all day. It went well muscularly, but my shoulders and elbows were very achy. Same goes for the OHP. Iā€™m actually probably going to take the remainder of the week to not bench and help the joints out a bit.

In the gym tomorrow instead of Friday to get in another session before going to the beach over the weekend. Will be lifting down there twice.

538

Log dump from labor day weekend at the beach. Iā€™m just going to include the main points. Will get better at logging my weekends starting now.

Thursday - Week 13 - Day 3 - Deload

Squats w/ Chains (+75):
5x3x335+75 - 90-120 seconds rest. Felt pretty shitty, hips mostly, but knees werenā€™t the best either.

Beltless 2" Deficit Deadlift - Straps:
5x3x405 - Was supposed to do 3x5x445. Just not feeling strong.

Beltless Sumo Deadlift - Straps:
3x5x405 - Actually not bad

I was just feeling beat up. This is what deload weeks are for though.

Saturday - Week 13 - Day 4 - Deload

Standing Overhead Press (Skipping bench for pec recovery):
1x205
1x225 - Match all time PR
1x230 - 5 lb PR! Back to body weight for OHP. RPE 9.5
3x3x205
3x7x170 - This was the original plan. Everything else was to replace bench volume/intensity

Bent Over BB Row - Straps:
10x225, 245, 265

HS High Row:
3x10x180

DB Incline Row:
3x10x100s

Lat Pulldown:
3x10x180

Very happy with how OHP felt today. I didnā€™t really have a plan for the heavy sets, but realized I could hit a PR, so I did it. The rep wasnā€™t all that hard, just a slight sticking point where it usually is right above my head.

Sunday - Week 13 - Day 5 - Deload

Paused Deadlift - Straps:
3x3x460 - Unfortunately tore my hand below a callous on the warm-ups, hence the straps.

DB Incline Bench (Replacing bench):
3x10x100s

Pushdowns, curls, lateral raises, planks, and step-ups for knees.

Didnā€™t really want to be in the gym today because I just wanted to relax, but I got plenty of that in afterwards. Paused deadlift felt fine and so did the pecs. Iā€™m feeling pretty recovered now other than my knees of course. I am likely going to switch to push/pull for this meet so that I can get those feeling better soon. Itā€™s been too long now without progress. Iā€™ll decide this week.

539

Cornerstone Training - Week 14 - Day 1 - Peaking Block Begins

Deadlift w/ Belt - Straps - Okie Bar:
2x2x525
2x530
5x535 @ 9 - Video below. 20 lb. PR even though straps :confused: e1RM: 637 :slight_smile:

Paused Bench:
2x2x335 - Some pec issues still, but Iā€™m going to try to safely work through it.
2x6x305

Squat w/ Chains (+75):
1x315+75
1x365+75
3x1x405+75 - Nah. Hip strength/control at the bottom is pretty much gone and I lose my upper back here. Read below regarding meet.
1x365+75

Good Mornings w/ Belt:
3x6x275

Step-Ups Backward and Forward:
3x10b/10f per side

Pec Deck:
2x20x50

Deadlift went well for having to use straps and starting real practice with the Okie bar. My form was thrown off by the straps like usual and the bar made me shake a lot, but I dealt with it and crushed the 525 and 530. 535 was a little rougher because I think I started with the bar too far away and I didnā€™t reel it in well. The bar got way out in front on the 5th rep, so I just stopped there. It was slow because of that, but the 6th rep would definitely be there if I had scooted closer.

Squats were feeling pretty good through 365+75, but 405 is just where the form starts to breakdown. Iā€™ve decided to switch to a push/pull for the meet for this reason: I donā€™t want to go in and hit some garbage looking ~485 for no reason. 540 is my PR and I canā€™t make up those 55 lbs on my BE/DL for to get a full meet total PR worth a damn. I would much rather treat the BE/DL right and really get after them and make sure that my knees are good to go soon after the meet. Otherwise Iā€™m just going to fuck myself up like a god damn moron. Fuck that. Would love to hit a 1,050 push/pull total at least.

540

Cornerstone Training - Week 14 - Day 2

Paused SlingShot Bench:
2x2x375
2x2x380
1x390 - Felt the pec from the bar all the way up, but these moved fast anyway.

Standing OHP:
5x3x185

Cable Low Row:
3x6x260 - Accessory volume drops very low for the remainder

HS High Row:
3x6x270

Cable Triceps Pushdown - Single Arm:
3x8/8x32.5

EZ Bar Curl:
3x8x110

Decline Bench - Pec Rehab:
3x50x45

Leg Ext w/ Single Leg Ecc:
3x20x60

I wasnā€™t in a great mood during this workout due to struggling to get to sleep last night, skipping any caffeine pre-workout so that I can sleep tonight, and my pec feeling like it feels. Iā€™m glad I had SS bench today, because it helped a lot to feel some weight in my hands but not have to worry so much about the bottom portion. Iā€™m hoping I can get the pec okay by Saturday because thatā€™s my main bench day.

Sleep time now.