What I Want to Do I Do Not Do

Training Training Logs
241

Week 2 Day 1 Meet Prep

Face Pull
40x3x30
Band Tricep Pulldown
3x40
BB ROW
115x7, 135x7, 175x6, 175x6, 175x6, 175x6 easy
BENCH Paused
95x10, 135x10, 150x10, 175x8, 190x6, 200x6+ (6) hard
DEADLIFT Sumo
135x5, 225x4, 280x4, 330x4, 374x12x1
slow still but lats and lockout feeling awesome
Front Plate Raise (45) + DB Floor Press (35’s)
4x10+20
Standing Arnold Press (35’s) + Side Bend (44)
4x10+10
Barbell Shrug
285x4x12
Banded Y’s
4x20
Overhead Cable Extension (40) + Diamond Pushup
4x14+14
Cable Pushdown
40x4x20
French Press
35x5x12

242

Week 2 Day 2 Meet Prep

Box Jump
32"x5x2
Underhand Cable Row
40x5x20
SQUAT Low Bar
135x5, 185x4, 225x3, 265x8, 285x3x1, 303x6, 344x4+ (5), 245x6x4 moderate
FRONT SQUAT
135x5, 185x5, 215x4, 235x3, 190x6, 185x6 hard
RDL
312x6+ (8), 255x3x3 only did 3 sets because I desperately needed food

243

Week 2 Day 3 Meet Prep

Rear Delt Fly
10’s x50
Band Tricep Pulldown
3x40
Pull-up
BW x5x5
CLOSE GRIP BENCH TnG
95x10, 125x10, 175x3, 175x3, 175x3, 210x5, 175x3, 175x3, 175x10 moderate
SSB GOODMORNING
95x3, 135x3, 155x3, 155x3, 155x3, 155x3, 155x3, 155x3, 155x3 moderate
BACK EXT.
BW x100
Barbell Curl
45x100
Isolation Curl
25x3x12
Single Arm Kettlebell Press
44x4x12
EZ Curl Bar Floor Press
55x4x25
Rope Pulldown
45x4x14

244

Week 2 Day 4 Meet Prep

SQUAT Front
135x5, 185x3, 215x3, 245x3, 190x6+ (10) moderate
PAUSE SSB SQUAT
172x3x5 easy to moderate
Dumbbell Row
35x3x12
LOW PAUSE RACK PULL 2 pin
180x3x12
BAND HAM CURL
3x30 each leg
Leg Raise Up
30
SPEED BENCH wide grip
115x10, 135x5, 158x3, 158x9x3 +chains

245

Week 3 Day 1 Meet Prep

Face Pull
45x3x30
Band Tricep Pulldown
3x40
BB ROW
115x8, 135x8, 175x6, 175x6, 175x6, 175x6, 175x6 easy
BENCH TnG
95x12, 135x12, 145x10, 165x8, 185x8+ (12), 225x1, 245x1 moderate
DEADLIFT Sumo
135x5, 225x5, 280x5, 330x5, 379x12x1 faster off the floor, more upright torso
Dips
BW x4x12
Single Arm DB Extension
20x4x14
Cable Pushdown
50x4x20
KB Upright Row
28kg x4x12
DB Lateral Raise
15’s x50
Side Bend
28kg x4x8
Standing Ab-Wheel Roll Outs
10 total

246

Week 3 Day 2 Meet Prep

BOX JUMP
33"x4x1
SQUAT Low Bar
135x5, 185x4, 225x3, 243x10, 283x8, 325x6+ (7), 364x3, 243x7x4 moderate
BOX SQUAT
288x3x2 hard
RDL
325x6+ (7), 255x6x3 moderate
Pullup
BWx12, 10, 9, 9
DB Row
75x3x15
V-Grip Lat Pulldown
60x4x20
DB Hammer Curls
20x4x14

247

Week 3 Day 3 Meet Prep

Rear Delt Fly
10’s x50
Band Tricep Pulldown
3x40
CLOSE GRIP BENCH TnG
95x10, 125x10, 155x6, 170x4, 187x2x3, 225x3, 187x2x3, 155x16 moderate
SSB GOODMORNING
95x3, 135x3, 155x8x3 moderate
BACK EXT.
44x6x8
Diamond Push-ups
4x20
Cable Rope Pulldown
60x3x12

248

Week 3 Day 4 Meet Prep

SQUAT Low Bar
135x5, 185x4, 225x3, 275x2, 315x1, 348x3x1 moderate
Band Pull Aparts
3x30
PAUSE SSB SQUAT
182x3x5 moderate
LOW PAUSE RACK PULL 2 pin
185x3x12 easy
STRICT PRESS
95x3, 125x2, 145x1, 170x1, 180x1 hard, but a 5lb PR!
SPEED BENCH against bands
125x9x3

249

Week 4 Day 1 Meet Prep

Face Pull
45x3x30
Band Tricep Pulldown
3x40
BENCH Paused
95x12, 135x10, 165x8, 175x6, 200x4, 225 x 2+ (3), 245x1 hard
Dips
BW x4x12
Overhead Cable Extension
45x4x10
DEADLIFT Sumo
135x5, 225x4, 315x3, 385x2, 412x7x1, 412x6, 412x2x1 hard
BB ROW
75x12, 95x10, 115x8, 135x8, 185x6, 205x3x6
Strict Press
145x5x2
French Press
35x4x20

250

Week 4 Day 2 Meet Prep

BOX JUMP
33"x3x3
SQUAT Low Bar
135x5, 185x4, 225x3, 243x10, 283x8, 305x1, 324x6+ (7), 243x3x3 moderate
BOX SQUAT
300x3x2 hard
SQUAT TO PINS
300x1, 315x1, 345x1, 365x1 hard
BARBELL HIP THRUST
135x5, 225x5, 315x3, 330x6+ (8), 255x3x6 moderate
BICEPS
just a bunch of curl variations

251

Week 4 Day 3 Meet Prep

Rear Delt Flys
10’s x50
Band Pulldowns
x100
CLOSE GRIP BENCH TnG
115x10, 135x8, 165x5, 187x5x3, 165x12 hard
STRICT PRESS
150x5x2
SSB GOODMORNING
95x3, 135x3, 155x9x3

252

Week 4 Day 4 Meet Prep

SQUAT Low Bar
135x5, 185x4, 225x3, 275x2, 315x1, 356x3x1 easy to moderate
LOW PAUSE RACK PULL 2 pin
190x3x12
SPEED BENCH Paused
135x5, 155x3, 169x9x1, 182x5
Cable Face Pull
35x5x20
Single Arm Rear Delt Fly
10’s x3x12
BENCH PRESS Close Grip
75x20, 100x10, 120x10, 140x2x10, 160x2x5, 170x10

253

Week 5 Day 1 Meet Prep

BOX JUMP
32"x6x3
SQUAT Low Bar
135x5, 205x3, 245x2x3, 285x2x3, 305x2, 336x5, 352x1, 375x2, 305x2x2 hard
DEADLIFT Sumo
135x5, 225x4, 315x3, 405x2, 430x5x1 moderate
DEADLIFT** Straight Leg Sumo
135x3x10
DEADLIFT 1-1/2" Deficit Sumo
135x5, 225x5x5

254

Week 5 Day 2 Meet Prep

SQUAT Low Bar
135x5, 185x4, 225x3, 280x6, 315x1, 325x4, 364x2+ (3), 386x1 moderate to hard
BENCH Paused
95x8, 135x6, 175x4, 215x3x1, 195x4
STRICT PRESS
115x4, 135x3, 155x5x2
BENCH Floor Press Close Grip
115x10, 135x8, 165x5, 187x5x3 (+ chains)

255

Week 5 Day 3 Meet Prep

BENCH Paused
135x5, 155x4, 165x8, 185x3, 212x4+ (5), 205x3, 185x3 hard
Band Tricep Pulldown
x100
SSB SQUAT Box
135x3, 205x2, 255x2, 275x3x2 hard
PAUSE SSB SQUAT
205x3x4
DUMBBELL FLY
35’s x3x10

256

Week 5 Day 4 Meet Prep

DEADLIFT Sumo
135x5, 225x3, 315x2, 405x1, 475x1, 510x1 (PR), 445x2x2 hard
DEADLIFT 1-1/2" Deficit Sumo
245x5x5
DEADLIFT Sumo Rack Pull 4 pin
225x3, 315x3, 405x3, 455x2x3
BENCH Paused
135x5, 155x3, 185x3, 215x2, 230x1, 240x1, 177x10x1
STRICT PRESS
115x3, 140x2, 160x5x1

1 Like
257

Week 5 Day 5 Meet Prep

SQUAT Low Bar
135x5, 205x3, 245x3, 285x2x3, 315x1, 365x2x1 easy
SQUAT SSB Squat
135x5, 205x4, 245x7x3, 215x4x4 moderate

1 Like
258

Week 6 Day 1 Meet Prep

BENCH Paused
135x10, 150x10, 175x8, 200x6+ (7), 225x1, 220x2x1, 200x2x2 hard
SQUAT Low Bar
135x5, 205x3, 245x3, 265x8, 305x6, 345x5, 375x1, 395x1, 407x1 (PR), 355x2x2 hard
Decline DB Press
35’s x12, 14, 16, 18, 20
Decline Swiss Bar Press
95x15, 20, 25, 30

2 Likes
259

Week 6 Day 2 Meet Prep

DEADLIFT Sumo
135x5, 225x4, 315x3, 405x2, 466x3x1, 455x3x2 hard
DEADLIFT 1-1/2" Deficit Sumo
265x5x5
BENCH
105x3x3 against bands
DB Flys
25x3x15
DB Curls
25x8x10
STRICT PRESS
95x5, 115x4, 145x5x3

260

Week 6 Day 3 Meet Prep

BOX JUMP
34"x5x2
SQUAT Low Bar
135x5, 205x4, 245x4, 285x2x4, 315x1, 345x1, 365x1, 385x2, 285x2x4 hard-ish
PAUSE SSB SQUAT
212x3x4
Leg Raises
x40
BENCH Paused
135x10, 165x8, 195x6, 205x4, 218x2
BENCH 6" Block
225x3, 255x3, 275x3, 300x1
BENCH 4-1/2" Block
255x3

1 Like