Deadlift
70(154lbs)x5x2
120(264lbs)x3
170(374lbs)x3
205(452lbs)x2
240(529lbs)x2
belt on
260(573lbs)x2
270(594lbs)x2
280(618lbs)x1 - (stood wider which I noticed later on video, really messed up my lockout)
260(573lbs)x3
260(573lbs)x2
Stiff Legs
120(264lbs)x5
150(330lbs)x5
170(374lbs)x5
1 arm KB Rows
28kg(62lbs)x15+15
50kg(110lbs)x15+15
50kg(110lbs)x15+15
Barbell Curls
40kg(88lbs)x12x4
Pretty good day…was supposed to put the suit on after 280kg…but couldn’t get 2 different ones on haha. Had a really shakey lockout on 280, as I haven’t been pulling wide for almost 3 months.
Floor Press - med grip
60(132lbs)+2chains per side 30kg(66lbs)x3
90(198lbs)+2chains per side 30kg(66lbs)x3
90(198lbs)+3chains per side 45kg(99lbs)x3
100(220lbs)+3chains per side 45kg(99lbs)x3x2
Pressdowns - purple band
20x4
Decent day, low energy going in and throughout the workout, left shoulder still sore from the bar on up, but it’s manageable at least
Squat
70(154lbs)x5x2
120(264lbs)x5
160(352lbs)x3
190(418lbs)x2 - belt
210(462lbs)x1 - wraps
suit on
240(529lbs)x2 - straps down
260(573lbs)x1 - straps down
280(618lbs)x1 - straps up
300(661lbs)x1x2 - straps up
Tricep Extensions (EZ curl bar)
35kgx15
40kgx15
45kgx15x2
superset of:
Rear Delt Raise
10kgx15x4
Band Pressdowns (purple band)
15x4
bw - 89.3kg
Pretty low energy day coming into the gym, left shoulder was really hurting. Spent time rolling my thoracic spine, and stretching my rotator cuffs, which helped a little and actually made my shoulder feel great post workout surprisingly. 182.5 was hard to touch, the last inch it was all over the place, towards my stomach, then face, good speed on the press which is nice to know is there even with bad positioning. 190 felt great, touched easily, pressed a lot smoother than 182.
Heaviest squats of the cycle tomorrow, so I’ll be hitting the hot tub this evening and mobilizing my hips, hams, and shoulders.
Brought the wrong shirt to the gym, this one was quite a bit tighter than my usual shirt, had trouble getting 190 even to a 2bd, it was also really aggrevating my shoulder so I cut it short
Deadlift
70(154lbs)x5
120(264lbs)x5
170(374lbs)x3
200(441lbs)x3
230(508lbs)x2
suit + belt on
240(528lbs)x1
250(551lbs)x1
260(573lbs)x1
270(594lbs)x1
280(618lbs)x1
290(638lbs)x1
Back Extension on GHR
20kgx3x10
A1)1 Arm KB Rows
40kgx15x3
A2)Reverse Hyper w/hold at top
20kgx15x3
Barbell Curls
2x15
2x10
Good speed on the pulls, I could open at 290, but I think 280 would be a wise choice, something almost effortless always gives me a lot of confidence going into second attempt. Thats pretty much it for heavy deads for me until the meet. Might do something in the 240kg range next week
Nice work on the pulls. Hope to see you get 320kg! Is that bodyweight at the gym or in the morning? That velocity working well for you? Much difference in pulling in it instead of a centurion or super centurion?
[quote]arramzy wrote:
Nice work on the pulls. Hope to see you get 320kg! Is that bodyweight at the gym or in the morning? That velocity working well for you? Much difference in pulling in it instead of a centurion or super centurion?[/quote]
I don’t really like the velocity I have, it was the first batch of them, before the high chest and lower legs. The legs are really short on it
superset of
Rear Delt Raise
5kgx20x4
Band Pressdowns
purple bandx20x4
Seated KB curl
12kgx15x4
Good day, shoulder was a little more painful that usual, so I didn’t go all the way down to the chest, was given extra long pauses on the 1bd instead…weights moved very well
Squat
70(154lbs)x5
120(264lbs)x3
150(331lbs)x3
180(396lbs)x2 - belt/wraps
205(452lbs)x2
suit on
240(528lbs)x2 - bottoms
260(573lbs)x2 - bottoms
stopped here…left glute had a big knot in it
Deadlift - conventional from below knees
70(154lbs)x3
120(264lbs)x3
170(374lbs)x3
220(484lbs)x3
250(551lbs)x3 - belt
Called it a day, the glute was really bugging me, home and did some stretching and SMR and it seems better…just seized up and wouldn’t let go, very uncomfortable, but shouldn’t be an issue
Deadlift
70(154lbs)x3
120(264lbs)x3
170(374lbs)x3
suit on
220(484lbs)x1 - sb
240(528lbs)x1 - su
260(573lbs)x1 - su
275(606lbs)x1x2 - su (last warmup’ish)
superset of:
Rear Delt Raise
5kgx12x2
Band Pressdown
pbx12x2
Barbell Curls
40kgx12x2
Deads felt the best they have in the suit so far, lots of bar speed. Last warmup/opener on Squat on thursday or friday, and opener bench on saturday then done for the meet.
Wait a minute… You won’t be lifting at all for the entire week before the meet??? Last squat like 9 days before competition? Wow, I like getting in for some 70% work the week of myself…
Good last squat, got the 300 to depth, had to sit in the bottom for a couple of seconds, sacrificed form a little bit, but it still came up fast. Which to me, gives me more confidence than hitting it perfectly. Knowing I’ll still pop up even if something goes wrong
