Training log for October meet

7/27 - extra workout

roller reverse hyper
2 plates 2x20

Seated calf raise
45 2x25

Standing calf raise
2x30

ab fallouts
2x10


7/28 241.6

Bench with 60# added chain
223x3
245x2
273x3
295x1
310x1, 320x1

Dips with metal catapult
4x15 with 60# of chain

standing  DD rows
200 5x12

Upright rows
3x6

kettlebell oh press single arm
24kg  2x8

curls, Y+T

7/29 - Dynamic Effort lower

Legs curls with 20# ankle weight
3x12

box squat with average band
273 6x2

speed deadlift
385
conventional x4
sumox4
single every 30 seconds

Serrano split squat
+weight vest x5, 3

Cut it short due to knee swelling

leg raises
2x10

roller hyper
4 plates 2x12

7/31 Speed bench
BW - 242.8

Speed bench with short mini
145 5x5

close grip floor press
223 2x12

Band pushdowns back to back with spider crawls

extension to nose
95x8, 135x8

back to back with rear flys
25 2x10

curls and incline flys

8/1 - Max effort lower

Had to push this workout a day early. Knee is pretty swollen still.

ghr
3x8

suspended goodmornings just below belly button
185x3
223x3
273x3
310x3 wide stand
223x5 close stance

ghr sit ups
back raises
and did some foam rolling