Meet Prep With Basic Barbell Training

[ReconquistaBarbell]

06-03
Squat
345x5x3

Bench Press
275x1
262x5x3

Chin-up
3x13, 11, 10

Back Extension
22x10x3

Bodyweight: 203.0
----------

06-05
Front Squat
287x3x3

Strict Press
176x1
167x4, 4, 3, 3, 3

1" Deficit Deadlift
410x5

Barbell Curl
101x6
88x6x2

Bodyweight: 203.0
---------

06-07
Squat
355x5x3

Bench Press
278x1
265x4x4

Weighted Chin-up
70x5x3

Back Extension
84x10x3

Bodyweight: 202.2
----------

[ReconquistaBarbell]

06-10
Squat
360x5x3

Strict Press
176x1
169x3x5

Power Clean
198x3x5

Barbell Curl
97x6x3

Bodyweight: 202.8
----------

06-12
Bench Press
280x1
267x3x5

Chin-up
3x14, 11, 10

Overhead Squat
158x3, 2, 3, 2, 3, 2

Back Extension
22x10x3

Bodyweight: 202.6
----------

06-14
Squat
370x5x3

Strict Press
178x1
172x3x5

1" Deficit Deadlift
418x5

Barbell Curl
92x10
101x7

Bodyweight: 202.8
----------

[ReconquistaBarbell]

06-17
Bench Press
282x1
269x3x5

Weighted Chin-up
72x5x3

Back Extension
3x12

Bodyweight: 202.8
----------

06-19
Front Squat
290x3x3

Strict Press
180x1
174x3x5

Power Clean
207x3x5

Barbell Curl
101x6x

Bodyweight: 202.6
---------

06-21
Squat
375x5x3

Bench Press
284x1
271x3x5

Chin-up
3x14, 12, 10

Back Extension
3x12

Bodyweight: 203.5
----------

[ReconquistaBarbell]

06-24
Strict Press
183x1
176x3x5

1" Deficit Deadlift
440x1
427x5

Front Squat
287x3x3

Barbell Curl
101x7x3
88x9

Bodyweight: 202.6
----------

06-26
Squat
380x5x3

Bench Press
287x1
273x2x4

Lat-Pulldown
135x8-10x3

Back Extension
22x10x3

Bodyweight: 203.5
----------

06-28
Strict Press
185x1
178x3x5

Power Clean
213x3x5

Overhead Squat
163x3x5

Barbell Curl
101x5x3
88x10

Bodyweight: 202.4
----------

[ReconquistaBarbell]

07-01
Squat
383x5

Bench Press
287x1
242x3x3

Chin-up
3x8

Back Extension
3x12

Bodyweight: 201.1
----------

07-03
Strict Press
187x1
181x3x5

1" Deficit Deadlift
454x1
432x5

Front Squat
287x3
265x3x2

Barbell Curl
90x10
99x7
66x10

Bodyweight: 203.3
---------

07-05
Squat
383x5, 4

Bench Press
287x1
242x5x3

Chin-up
3x10, 10, 8

Back Extension
22x10x3

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

Caught a stomach bug last weekend, it was a weird week...

[ReconquistaBarbell]

07-08
Not-so-Strict Press
190x1
183x3x5

Power Clean
220x2x4

Overhead Squat
167x3x5

Barbell Curl
88x10
101x9

Bodyweight: 200.2
----------

07-10
Bench Press
289x1
250x5x3

Chin-up
3x8

Squat
388x5x3

Back Extension
22x10x3

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

07-12
Strict Press
190x1
155x3x5

1" Deficit Deadlift
458x1
436x5

Front Squat
295x1
273x3x3

Cable Biceps and Triceps
3x10 pump n' fluff

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

I'm feeling better, despite the drop in bodyweight (my diet remains the same though...). Elbows are a bit sore since my last weighted chin-up, I'll make some changes for the press and bench programming.

[Cole Gorton]

are you able to keep progressing the load on DL with just one heavy set a week?

[ReconquistaBarbell]

07-15
Squat
395x5
350x5x2

Bench Press
291x1
255x3x3

Pull-up
3x8

Back Extension
22x10x3

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

07-17
Strict Press
192x1
158x5x3

Power Clean
220x1

Bodyweight: 200.8
---------

07-19
Squat
330x5x3

Bench Press
242x4x5

Lat-Pulldown
3x10

Barbell Curl
57x10x3

Back Extension
22x10x3

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

Wednesday's workout was a new low for my elbows, but it's already starting to recover. I blame mostly the weighted chin-ups, and triceps shenanigans, specially the days I did the arm work at my building's gym, with fixed-collar bars.

[ReconquistaBarbell]

are you able to keep progressing the load on DL with just one heavy set a week?

I'm actually pulling heavy once every 9-10 days, so the frequency is even lower. To be honest, my programming is all over the place lately, but deadlifts seem to be responding well to the increased work due to the 1" deficit and the top single (around 5% heavier than the set of faHve). I'll try 440x5 next Monday, it's about 20 lb lighter than my 5-rep PR, but now from a deficit, and truth be told, I'm quite chill about pulling 440 and over, which was not the case not long ago.

[ReconquistaBarbell]

07-22
Squat
345x5x3

Press
180x1
163x3x3

1" Deficit Deadlift
463x1
440x2

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

07-24
Front Squat
295x3x3

Bench Press
242x5x3

Lat Pulldown
3x10

Back Extension
22x10x3

Bodyweight: 200.2
----------

07-26
Squat
350x5

Press
155x5x5

Power Clean
440x2x4

Barbell Curl
80x10x3

Bodyweight: 200.2
----------

My folks came to visit last weekend, I drank, ate out of the regular, slept poorly three nights in a row, no wonder Monday's workout was crap... Elbows are feeling almost a 100% now, hope to get my training back of track.