Mongolia - that'll be interesting for sure! Best wishes on your training leading up to these meets!
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Mongolia - that'll be interesting for sure! Best wishes on your training leading up to these meets!
Thanks Irongeek! - Yes, Mongolia isn't first on my places to visit but I'm sure it will be interesting.
Warm up - 500M row
Squat
Bar-10
155-5
220-2
282-8
315-10,10,12, - These were harder than expected. R knee was bugging me a bit so I closed up my stance to shoulder width
528 - did a couple walk outs with these
Was going to add another leg exercise, but didn't feel up to it today.
Calf raise
155-12,12,
Accessory circuit - all body weight:
GHR - BW-12,12,
Suitcase abs - 20,20,
Hanging knee raise - 20,20
Was going to do bench stuff tomorrow with deadlifts but decided to add a second bench day and concentrate on deadlift and accessories tomorrow.
Warm up - 500M row
Comp bench
bar-10
155-10
220-5
265-3
293-3,3,3,
DB incline bench
50-10
85-10,10,
Face pulls - black band - 10,10,10,
DB flies
35-10
65-10,10,
DB curls
35-10,10,10,
Cable press down
50-15,
75-15,
100-16
Delt raise
10-12,16,
15-12
Warm up - 500M row
Deadlift
155-5
265-2
365-4,4,4,4,
415-2,2,
365-9
Accessory Circuit:
Stiff Legged Deadlift - 166-8,8,
BB row - 166-8,8,
Chin ups - 8,8,
Good mornings - 166-8,8,
Ab wheel - 8,8,
166-8,8,
Warm up - 500M row
Comp bench
bar-10
155-10
220-5
265-5,5,5,
BB row bench grip
165-10,10,10,
Accessory superset
Lat pull down - 225-12,12,
Lying tricep extension - 95-12,12,
Accessory superset
DB curls - 35-12,12,
cross body tricep extension - 40-15,15,
Band pull apart - yellow band-15,15,
Warm up - 500M row
Squat
Bar-10
155-5
220-2
282-8
315-14,14,14 - Cardio - difficult actually
Calf raise
175-10,10,
Accessory superset:
GHR with red band - 10,10,
Suitcase abs - 15,20,
Hanging knee raise - 15,15,
Good luck with your meets! Mongolia. They make some very spicy dishes there that I like. Glad my meet in May is 17 miles away and the Nationals is about 600 miles away.
Kick some butt and bring home the gold!
Thanks Jerry, May you have an excellent meet as well. Break that National record too!
Warm up - 500M row
Comp bench
Bar-20
160-10
231-5
265-3
297-2
337-1,1,1,1, - Liking this new bench training program!
Accessory SS 1:
DB Incline bench at 40 degrees
45-10
85-12,12,
Face pull with black band - 10,10,15
Accessory SS 2:
Flies
35-10
65-10,10,
DB curls
25-10
35-12,12,
Accessory SS 3:
Cable press down
90-15,
135-10,12.
Delt raise
10-14,
15-14,14,
Warm up - 500M row
Deadlift
155-5
265-2
365-4,4,4,4,
415-2,2,
463-2
365-9
Accessory circuit 1:
Stiff leg deadlift - 177-8,8,
Barbell row - 177-8,8,
Accessory circuit 2:
Chin ups BW-8,8,
Good mornings 177-8,8,
Ab wheel - 10,10
Warm up - 500M row
Comp Bench
Bar-20
160-10
231-5
265-3
297-3,3,3,
SS 1:
BB row - 177-10,10,
DB curls - 35-10,12,
SS 2:
Lying tricep ext - 100-10,10,
Lat pull down - 270-10,10,
SS 3:
Cross body tricep ext - 50-10,10,
Straight arm band pull aparts - red band-10,10,