Meet Prep With Basic Barbell Training

[ReconquistaBarbell]

08-01
Squat
365x2x8

Press
163x5x3

Pin Press (eyebrow)
176x1
155x5x2

Rack Pull
480x5

Barbell Curl
80x10x3

Bodyweight: 201.3
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08-03
Overhead Squat
163x3x5

Bench Press
258x5x3

Weighted Chin-up
60x5x3

Back Extension + calf raise + rear delt. raise
3x10

Bodyweight: 200.8
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08-05
Squat
395x5

Press
176x3x3

Push Press
198x3x2

Power Clean
225x1
198x3x3

Kettlebell Triceps Extension
5x10

Bodyweight: 197.3
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So, many PRs this week. My bodyweight finally went up after weeks on end increasing calories, just to plummet down after one meal that didn't set so well... I trained at a crossfit box today, so no pin presses or shrugs, but yes bumpers and a power clean single.

[ReconquistaBarbell]

08-08
Squat
350x5x3

Bench Press
267x4, 3, 3, 3, 2

Close-Grip Bench Press
185x10x2

Halting Deadlift
430x8

Barbell Curl
83x10x3

Bodyweight: 200.6
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08-10
Front Squat
300x3x3

Strict Press
158x5x3

Chin-up
3x16, 10, 10

Back Extension + calf raise + rear delt. raise
3x10-15

Bodyweight: 199.7
----------

08-12
Squat
410x5

Bench Press
287x1x5

Pin Bench Press
250x4, 3, 3

Power Snatch
137-150x2x6

Bodyweight: 199.3
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[ReconquistaBarbell]

08-15
Squat
375x5x3

Press
167x5x3

Pin Press
167x5x2

Deadlift
457x3
412x3

Barbell Curl
88x10x3

Bodyweight: 200.4
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08-17
Overhead Squat
150x3x5

Bench Press
260x5x3

Weighted Chin-up
62x5x3

Back Extension + calf raise + rear delt. raise
3x10-15

Bodyweight: 198.4
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08-19
Squat
427x1x3

Press
187x3x2

Pin Press
172x5x2

Power Clean
198x3x5

Unilateral Cable Pushdown
3x8-15

Bodyweight: 198.2
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Still milking 2 lb PRs.

[ReconquistaBarbell]

08-22
Squat
392x5x3

Bench Press
267x4, 4

Block Pull
485x4
485x1

Barbell Curl
90x5x2

Bodyweight: 199.3
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08-24
Front Squat
277x3x3

Strict Press
160x5x3

Chin-up
3x17, 10, 10

Back Extension + calf raise + rear delt. raise
3x10-15

Bodyweight: 199.1
----------

08-26
Squat
440x1x3 - Knee wraps

Bench Press
220x3x3

Shrug
515x5

LTE
65x10x3

Bodyweight: 197.8
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Mixed feelings this week. Started out pretty good until I strained my pec again on the bench (left side this time). It was not as bad as the last time and I managed to press as if nothing happened on Wednesday, and benched 220 for 3's today with just a little discomfort. I'm starting to think this has something to do with benching after heavy squats, I'm tired, do something wrong and screw myself.

Since last time I pulled a "half-deadlift" it was a rack pull, I pulled from blocks this week to see if a notice a difference. Got one more rep with 485 than the last time and I have the feeling that for some reason block pulls are harder than rack pulls... The opposite makes more sense to me, go figure...

Squatted with wraps today, my next meet is in 6 weeks so I better get used to it again. I also got wraps of my own now, no more borrowing.

Also, the universe wasn't satisfied with giving me a pec strain and made my tummy not so yummy last night. This resulted in 2 lb off the scale and me feeling like crap, but at least I managed to soldier through my workout and set some PRs.

Coming next week I'll probably split my training in four days, see if it helps preventing another bench press fiasco.

[ReconquistaBarbell]

08-29
Press
170x5x3

Pin Press
177x5x2

Close-Grip Bench Press
190x10x2

Bodyweight: 198.4
----------

08-30
Squat
325x2x12

Halting Deadlift
432x6
432x2

Chin-up
64x5x3

Bodyweight: 198.0
----------

09-01
Press
185x2x2

Pin Press
180x5x2

Bench Press
242x5x3

Barbell Curl + LTE
3x10

Bodyweight: 197.1
----------

09-02
Squat
445x1x2 - knee wraps

Overhead Squat
155x3x3

Power Snatch
137-155x2x6

Bodyweight: 197.8

[ReconquistaBarbell]

09-05
Bench Press
247x5x3

Pin Bench Press
255x2x5

Pin Press
185x3x3

Bodyweight: 197.8
----------

09-06
Squat
350x2x10

Deadlift
458x3
415x3

Chin-up
3x16, 10, 7

Rear delt. raise
3x10

Bodyweight: 197.8
----------

09-08
Bench Press
273-287x1x7

Pin Bench Press
260x2

Press
163x5x3

Barbell Curl + LTE
3x10

Bodyweight: 198.4
----------

09-09
Squat
450x1x2 - knee wraps
395x3

Power Clean
198-212x1x6

Front Squat
242x3x3

Calf raise + back extension
3x10

Bodyweight: 199.5

[ReconquistaBarbell]

09-12
Bench Press
250x5x3

Pin Bench Press
265x2x5

Pin Press
190x2, 2, 3

Bodyweight: 200.4
----------

09-13
Squat
370x2x8

Rack Pull
490x5

Chin-up
66x5, 5, 4

Bodyweight: 200.0
----------

09-15
Bench Press
277-290x1x7

Pin Bench Press
269x2

Press
165x5x3

Barbell Curl + LTE
2x10

Bodyweight: 199.1
----------

09-16
Squat
455x1x2 - knee wraps
395x3

Power Snatch
141-155x2x4

Bodyweight: 199.1
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One week left for my next meet. Both pecs are fine, I'm getting the hang of the knee wraps, I hope it all goes well!

[ReconquistaBarbell]

09-19
Bench Press
277-295x1x7

Pin Bench Press
273x2x3

Press
167x5x3

Bodyweight: 198.6
----------

09-20
Squat
440x1 - knee wraps
310x3

Deadlift
475x1

Chin-up
3x5

Bodyweight: 198.4
----------

09-22
Bench Press
277x1

Bodyweight: 198.4
----------

Last training sessions before the meet!

[ReconquistaBarbell]

GPA/IPO nationals

Squat: raw + wraps, monolift and squat bar
Bench: as usual
Deadlift: deadlift bar

Weight-in: 197.8

Squat
430
452 Got two reds for depth
474 Meet and all-time PR

Bench
275
292 Missgrooved and missed the lift
292

Deadlift
474
496
518 Meet and all-time PR

Total
1284 Total PR

[ReconquistaBarbell]

09-27
Squat
320x5x3

Press
155x5x3

Deadlift
395x5

Chin-up
3x8

Bodyweight: 199.1
----------

09-30
Squat
330x5x3

Bench Press
242x5x3

Power Clean
175x3x5

Barbell Curl + LTE
1x10

Bodyweight: 199.1
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