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Sport Form W1 D2
BW- 214, eating more- waiting for the needle to move
Competition DL: belted pulled on Texas DL Bar
395x1 @ 7
417.5X1 @ hard 8
437.5x1 @ 9.5 baby 2.5lb PR
407.5x3 @ 9 baby 2.5lb 3RM PR
395x3 @ 9.5
385x3 @ 9.5
Notes: 3-4 mins rest between sets then after the 407.5 PR I had a work "fire" that had to be put out- spent 10+ mins on the phone. Of course when I returned I was "cold" and distracted. Resumed 3.5 min rest between sets and got the work in. Was pleased to get the small PR and not a miss. Had planned for 440 but 417.5 felt harder than it should so I took a bit off.
Overhead Press, beltless
135x1 @ 7.5
140x1 @ 8
135x3 @ hard 8.5
135x3 @ 9
130x3 @ 9
Notes: 2.5 min rest between sets, right shoulder felt good.
Squat Beltless
250x6 @ 7
265x6 @ easy 8
265x6 @ 8
265x6 @ 8
Notes: 2.5 mins rest on the @ 6 & @ 7 sets, then 3 mins rest. Left knee was sore as well as the right hip, as the sets progressed they felt better.
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Thursday PM GPP and HIIT
8 mins AMRAP rear delt raise- these surprised me, was pretty sore the next couple of days
8 mins AMRAP ab wheel roll outs
2x15 Hammer Curls- do these for elbow health. Not sure if it is a coincidence or not but since I started these again my left elbow tendinitis has almost disappeared.
Shoulder dislocates x5
Stretches and Foam Rolling
6 HIIT Bike sprints
Last edited by 65DSL; 10-30-2016 at 05:11 AM.
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Friday PM
Specialization W1 D3
BW-212 new low, still waiting for the needle to swing the other way
Pin squat, pause on pins below parallel beltless
280x1 @ 7.5
295x0 @ 10, miss
270x1 @ 10, miss on 2nd rep
250x3 @ 8.5
250x3 @ 8.5
250x3 @ 9
Notes: 2.5mins rest, knee and hip felt good. Was running behind after sitting in traffic for an hour to go 5 miles- a tractor trailer ran off the road into a small ravine. Plus it was a hectic day at work. My mind was not in it at all.
TNG Bench beltless
220x1 @ hard 7
230x1 @ 8.5
217.5x3 @ 9
215x3 @ 9
215x3 @ 9
Notes: 2.5 mins rest. Shoulder felt good, some pain but I can feel the improvement. My head was more settled after the squats.
Overall was happy with this short session.
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Sat AM
Specialization, W1 D4
BW- 214.5lbs there we go, headed up
2" Deficit DLs beltless, mixed grip
327.5x1 @ 7
345x1 @ easy 8, 5lb PR
332.5x3 @ 8.5
332.5x3 @ 8.5
332.5x3 @ 9
Notes: 2.5 mins rest between sets, at first these felt ok on the low back. After the block pulls my low back was killing me.
Red Slingshot Bench beltless
215x1 @ 6ish, last pre sling wup
250x1 @ easy 6 with slingshot
270x1 @ easy 7
285x1 @ 9.5, got out of the groove
265x3 @ hard 9
260x3 @ 9.5
250x3 @ 9
Notes: 2.5 mins rest between sets, 270 felt like air. On the 285 single got spaghetti arms and the weight actually started to come back down at the halfway point. Really kicked in the leg drive and saved it. That was a nice confidence builder. Some minor discomfort on the 285 single and the rest of the work but all in all shoulder felt great. Pushed it a bit and it held up- good news!
4" Block pulls beltless DOH with hooks
280x6 @ 6.5
290x6 @ 7.5
290x6 @ 8
290x6 @ 8.5
Notes: 3 mins rest between sets, my low back was done.
Tried foam rolling post session for the back and it helped.
This Weeks Tonnage:
Squat- 12,920lbs
Bench- 7,837.5lbs
DL- 15,377.50
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2 weeks out!!!!
Sunday PM
GPP and Cardio
Lat Pulls 8 mins AMRAP
Leg Raises 8 mins AMRAP
Hammer Curls 2x15
Shoulder Dislocates x5
Stretches and Foam rolling
35 mins on the treadmill
Monday PM
Sport Form W2 D1
BW- 215lbs
Competition Squat, belted
350x1 @ 7
370x1 @ 8.5
380x1 @ 9.5
360x2 @ hard 9
355x2 @ 9
Notes: 3-3.5 mins rest between sets. Weight felt good and helped me zero in on my attempts.
Competition Bench, paused belted
215x1 @ 7
225x1 @ 8
235x1 @ hard 9
225x2 @ 9
220x2 @ hard 9
Notes: 3 mins rest between sets, strength is slowly coming back. Not were I want to be going into a meet but better than 2 weeks ago.
Pendlay Rows beltless
170x6 @ 7
180x6 @ 8
180x6 @ 8
180x6 @ hard 8
Notes: 2 mins rest between sets.
Good session overall, last heavy comp bench and comp squat before the meet.
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Wednesday 11-2 PM
Sport Form W2 D2
BW- 214lbs leveled off again
Competition DL belted
375x1 @ 7
395x1 @ 8
415x1 @ 9
395x2 @ hard 8.5
395x2 @ 9
3 mins rest between sets, weight very heavy and moved like molasses in the winter.
Overhead Press, beltless
125x1 @ 7
130x1 @ 8
130x2 @ 8.5
130x2 @ hard 8.5
2.5 mins rest between sets.
Squat, beltless
235x6 @ 7
245x6 @ 8
245x6 @ 8
245x6 @ hard 8
2.5 mins rest here as well.
Short but very off session. Everything felt heavy. Low and Mid back were bothering me a bit as well as the SI. Off day tomorrow, no GPP and HIIT this week but may do some stretching/ foam rolling anyway.
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Friday 11-4 PM
Sport Form W2 D3
BW- 215lbs
Pin Squat beltless, pause on pins below parallel
270x1 @ 7
280x1 @ 8
280x1 @ 10, got loose and missed the 2nd rep
275x2 @ 9.5
270x2 @ 9
2 min rest between sets
TNG bench beltless
225x1 @ 7.5
230x1 @ Hard 8
230x2 @ 9.5
225x2 @ 9.5
2 min rest between sets here as well
Nice, short and sweet session. On to the next one!
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Today, PM
Sport Form W2 D4
BW- 213- somehow lost a couple of pounds....
4.5" Block Pulls beltless
335x1 @ 7
345x1 @ 8
345x2 @ 9
335x2 @ 8.5
2 mins rest between sets. Pulled these DOH with no hooks. This is the most I have pulled DOH without straps or hooks. Pretty pleased with that, my old best was around 330-335. Based on the double I am thinking 355-365 DOH without grip assist.
Pin bench beltess, pause on the pins 2" off the chest
Well I had not done these since the shoulder crapped out so I did this to find workset-
155x6- this felt bad, did a static hang post set and the shoulder popped, good to go, no more pain
160x6
165x6
170x6 @ 6
175x6 @ 7
180x6 @ 8
180x6 @ 8
180x6 @ 8.5
2 mins rest between sets.
Another short and sweet session. Next Monday is Opener on Squat and Bench, last warmup on DL. Wed is last warmup on Squat and Bench and then Saturday is smash time! Only a week left!
In other non lifting news, finally had to buy pants today. 34s fit great, the first time I have not worn size 34 pants since high school! I was in size 38s so two pants sizes down!
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Sunday PM
8 mins AMRAP Lat Pulldowns
8 mins AMRAP leg raises
2x15 Hammer Curls
Stretches and Foam Rolling
35 Mins Steady State Cardio
Sunday Macros:
76f, 222c, 225p- did not eat enough
Today PM
MEET WEEK
BW- 213lbs, macros have been upped yet again!
Competition Squat, belted with wrist wraps
warmup, then
285x1 + belt and wrist wraps
335x1 last warmup
360x1, 1 opener
Weight moved great, depth looked good(to me). On the second opener weight caught the pin on the way out of the rack. Caught it/ stabilized it and got in a nice squat. Thought I had recorded it but when I checked it was not there. Nice confidence booster. Looking to open at 162.5kg/ 358.2lbs
Competition Bench, paused, belted with wrist wraps
warmup, then
165x1 + belt and wrist wraps
190x1 last warmup
215x1, 1 opener
Shoulder felt ok, looking to open at 97.5kg/ 214.9lbs. This will be the lightest I have ever opened on bench.
Competiton DL, belted with wrist wraps
warmup, then
315x1 + belt and wrist wraps
375x1 last warmup
Weight felt good and moved well. Looking to open at 185kg/ 407.9lbs
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Nice lifts! - Don't tire yourself out before the meet! I rested/healed the last week before my meet and felt I was getting weaker/fatter but on the day of the meet set some PR's as I had more strength and energy than I expected
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