I have not posted in about a month as my meet prep has started to ramp up. I am about a month out right now so only a few weeks left before I am back on the platform. It has been a long time but I think I am ready and by the end of the year could be into uncharted water.
I got some help adjusting my squat form and it will pay off in the future. You may notice I am much more upright and using more hips and hamstrings. My bench is still behind from my injury but is coming along and I will be above 90% at this meet. After the meet I am going to get some help for my deadlift and see if I can get it moving.
Wednesday 1/12
Started to floor press but the shoulder was screaming so I stopped at 225.
Can't remember what exactly I did.
rolling db ext 50 5x8
pulldowns 5x12
Friday 1/14
speed squat went with loser briefs
ssb 275 9x2, 315x2
speed deadlift conventional 315 2x1, 365, 2x1, 405 2x1, 455 2x1. 495 2x1
pull throughs 6x12 3 sets bent over and 3 squatting. Keep rest less than 30 seconds between sets
side bends 65 3x12
Sunday 1/16
speed bench with mini
135 5x3, 155 4x3
5 board with mini
225x5, 275x5, 315x3, 335x3
low cable rows 5x12
face pulls w/ purple band 5x20
db curls 3x12
Monday 1/17
starting to get sick and the last 2 nights slept 11 and 10 hours. Skipping main exercises and will do mostly assistance work this week.
ghr x40, 35, 25
single leg hypers 90 3x12
neutral grip pullups x5, 4, 4, 3
band pull aparts 3x15
I think I did something else but I really can't remember.
Wednesday 1/19
db bench with purple band behind back 70 4x12
db ext on floor 40 6x12
lat pulldowns 5x10
side raises 15 2x12
rear flys 15 3x15
cable curls 3x12
Friday 1/21
Did a bunch of kettlebell swings
Monday 1/24
cambered bar goodmornings (bar=45)
135x5
185x5
225x5
275x3
315x3
365x3
405x3
455x3
495x1
squatting pul thrus
150 3x12
short strap hypers
270 3x10
side bends 105 3x8
rotator bar pulldowns
120, 140, 160 x12
Wednesday 1/26
reverse band bench with purple
185x5
225x3
275x3
315x3
335x3
365x1
385x1
405x1
db ext on floor
45 5x10
wide grip pull ups
5x3
band face pulls 5x25
Pulled something in my neck and it kills to turn my head. I could really do without this right now.
Friday 1/28
speed squat
275+ blue band 6x2
speed deadlift
mini band 315 3x1, 365 4x1
long strap hypers 365 4x10
Sunday 1/30
speed bench
185 3x5, 205x5, 225x5
chinups 4x5
dips 5x8
db powercleans 17.5 3x20
cable curls 2x12
Monday 1/31
sumo deadlift with 4 chain
225
315
365
405
add suit
455
495
545
585 - pulled something in my mid back at lockout. Might be lat or rhomboid. Shut it down there.
Short strap hypers
180, 270 3x10
green band leg curls 3x12
leg raises 2x25
Thursday 2/3
bench
135x5
185x5
225x3
275x3
315x2
add 3 board
315x3
365x2
405xmiss - should have had this but lost my tightness. Opted to stop rather then take it again.
db bench with purple band behind back
70 2x8
face pulls for a song
abs on dip machine for a song
pushdowns 5x12
rope curls 5x10
Friday 2/4
Friday
speed squat with blue band
275 x2
315 5x2
365 x1
405 x1
455 x1
Over all I was happy with my squat today. 365 felt perfect and 405 felt alright. I got a little forward with 455 but I will take it.
side bends 105 4x8
blue band goodmorning 3x12
green band pull throughs 2x12
speed bench Sunday 2/6
205 5x5
5 board
275 x8
315 x8
365 x8
db powercleans 20 3x15
chin ups x5, 6, 6, 5, 4, 4
curls 3x12
Monday 2/7
stiff leg sumo deadlift
135x5
225x5
275x5
315x5
365x3
405x3
455x3
495x3
545x1
roller hyper
180 3x10
ghr
3x10
situps on ghr with 10 behind head
2x10
Wednesday 2/9
Bench
135x5
185x5
225x3
275x3
315x1
add shirt
365x3
405x3 pretty close to touching
435x2 touched on 2nd rep but pushed straight up rather than back.
This was satisfactory for today. First time in this shirt in 18 months and 2nd time in a shirt in the same time.
4 board
275x5
315x5
365x5
rolling db ext 50 4x8
db rows 110 4x8
face pulls for a song.
Friday 2/11
BW 247
squat
135x5
225x3
275x3
315x1
365x1
add briefs
405 2x1
455x1
add suit straps down
495x3
545x1
straps up
585x2
635x1
Felt a little inconsistent today with my setup but felt ok. Stance felt too narrow at times. I need to get throughthis meet and will be able to work on it with a little more patience.
arch back goodmornings
185 3x8
Long strap hypers
4 plates x8
6 plates x8
8 plates 4x8
pulldown abs 3x2
Sunday 2/13
90 minute nap
speed bench 205 6x5
pushdowns 3x15
db powercleans 20 3x15
battling ropes x200
db curls 2x12
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