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2/7
Planned Openers
Squat - worked up to 405x1
Bench - worked up to 315x1
--> Squat single was easy and smooth. Actually thought to myself "I could hit that for 5". Bench was a little slower, hit the upright, wasnt as strong, probably more like an opener actually than the squat. Wont pull anything til meet time, I do better completely fresh for pulls and dont get rusty if I dont lift it for a week like I do for squat and bench. Openers looking like 185, 145, 205
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2/9
80% of openers
Squat - 325 x 2 x 3
Bench Press - 250 x 2 x 3
--> Last session until meet. Platform Sat morning.
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2/11
Colorado State Championships, Thornton Co
weigh in: 103 kg (226lbs)
div: Masters 1A, 110kg class
Squat - 440 (185f, 190, 200)
Bench - 341 (145, 150, 155)
DL - 501 PR! (205, 215, 227.5)
TOT: 1282 (582.5) ties PR!
--> went 8/9, only missing my very first lift of the day due to depth. Squats finished with 440 (200), which was the right call, pretty slow and probably didnt have the next jump. Bench went smooth, like always and finished with 341 (155), maybe had another jump in me. Then, the highlight of the meet and my best lift yet, the milestone Ive been chasing for a long time....500 DL! Super pumped about the PR and it went fast. I think I had another 15 pounds in me. I have only been getting 6 working reps per week of DL for the past 2 months and it seems to be working for me. Past programs have called for much more DL volume and have not been as effective. All in all it was an excellent meet for me, and I tied my all time meet total so I can say im as strong as Ive ever been. It was different being in the Masters division and definelty not near as competitive, but there were around 130 lifters and it was a good showing for USAPL
Next up, Elevate meet in FTC next month. I am going to continue with the TM for PL, so more singles to come next fridays intensity day.
DL 500 - YouTube
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Originally Posted by
Bill Anders
Outstanding, Cole!
Thanks Bill!
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2/13
Volume
Squat - 345 x 5 x 5
Bench - 275 x 5 x 5
--> Back at it. repeat of last volume day I did before the meet. Goal is to hike this up to 365/285 by week 5, then a week 6 taper for the upcoming meet. May have to bump rest times from 5min to 6min at some point along the way, well see.
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2/15
Recovery
Pause squat - 275 x 5 x 3 sets
Press - 145 x 5 x 3
Chins - 5,5,5
--> Pretty uninteresting recovery day. Left knee a little chirpy. Hips 100% better now that I've been doing TM as opposed to 4 day full body. Lots of room to grow on OHP
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2/17
Intensity
Squat - 405 x 1 x 5
Bench Press - 315 x 1 x 5
DL - 455 x 1, 365 x 5
--> Squats and bench went well....last set of squats was a little grindy. Raised chest too early. By the time pulls were up I was a little hungry, fatigued, low back a little achy....455 went really slow. Thats ok bc 6 days ago I pulled 500. Looking back I prob should have taken a light week, or maybe just skipped the pulls today. However, I do think there is some value in pushing through some fatigue, developing mental toughness, work capacity....I will monitor the low back achiness which tends to just be fatigue presenting as dull, achy discomfort. May have to adjust volume day squats down a bit or possibly skip next pulls. Cant complain too much becasue I just had a perfect 2 month meet prep leading up to this last meet.
squat 405x1 - YouTube, bench 315x1 - YouTube, DL 455x1 - YouTube
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Wow, getting right back at it! I'm going to wait until Monday to start back lifting. Again, congrats on the successful meet. Sounds like you're on the right track programming wise!
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Great job! Congratulations! I will be so glad when May 20th gets here for my meet. I feel like Heinz Ketchup, anticipation!
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