Wednesday, September 10, 2014

Relentless meet prep - 9 weeks out

I was down for the count the last few days with a stomach bug. Weight dropped to about 231 and has not budged since. Even with carbs during the day. We will see what happens.

9/3  Dynamic effort upper
Speed bench with monster mini  155 6x5
185x1, 205x1
Db press
100x8, 130 x8,8,7,6
A1 klokov press 95 3x10
A2 incline bb extension 95x8, 115x8, 135x8

9/4 Upper assistance work
Meadows rows  75 4x12
Strip the rack ohp  3x6
Rotator pulldowns 2x12

9/5 Max effort lower
Ankle weight leg curls  2x12
Low box squat
Up to 355x1 – Stopped when my knee started to bother me. Had a little more left in the tank.
 I did a few other things but it was a mix of coaching Purdue barbell club and training. 

9/6 Max effort upper
225x5, 275x5, 315x5, 345x2
Add black catapult 365x2
Add silver catapult 385x2, 405x1 ½
Add single ply bash 425x2, 455x1, 495x1 (sloppy), add 1 ½ board 515x1
A1 Rolling db ext 60 3x10
A2 close grip pushups 4x8

9/7 Upper assistance
A1 sled Y+T  3x distance
A2 Keg (66#) ohp x8,10,12

Side raise with 5 second lower 12x12, 15x12, 20 2x12
Arnold press 25 2x12
Fat DD pulldowns 120 4x12
Fat gripz bb curls 3x12

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