New plan: HLM
Heavy day
Squat - 5x5
Bench Press- 5x5
DL - 1x5
Light day
Paused Squat - 3x5(80%)
Press - 3x5
chins - 3 sets
back ext - 3 sets
Medium day
Squat - 3x5 (90%)
close grip bench press - 3x5
RDL's - 3x5
9-17 - Meet day
USAPL Colorado Fall Open
bw=103kg/~228lbs
Squat -405/415/425
Bench - 325/336/341
DL - 435/452/485
Total = 1217
PR's across the board so I cant complain although it is very apparent to me that my lower body strength is lacking. Bench is right where I want it but man my squat and DL suck. Guys 40 lbs less than me pulling over 500. Its time to get to work for real.
IMG_20170917_174930.jpg
New plan: HLM
Heavy day
Squat - 5x5
Bench Press- 5x5
DL - 1x5
Light day
Paused Squat - 3x5(80%)
Press - 3x5
chins - 3 sets
back ext - 3 sets
Medium day
Squat - 3x5 (90%)
close grip bench press - 3x5
RDL's - 3x5
9-19 (L)
Paused Squat - 280x5x3
Press - 165x5x3
chins- 8,8,8
back ext - 12,12,12
i feel really strong and fresh coming off this last sundays meet. looking forward to a successful year of training and nexts years USAPL Colorado Fall Open i wont be getting last place bc ill be squatting 500, pulling 550 and benching 365.
Is there a video of your comp? I feel your pain on lighter guys pulling more. Are you pulling conventional or sumo?
Wow, that looked easy! You had more in the tank for sure! Curious why you wouldn't entertain the idea of pulling sumo in competition? I don't test DL's often, but last time I did, I was able to pull over 50 lbs more sumo. It's just a more comfortable position for me to be in and may be different for you. Either way, I wouldn't just dismiss it.