Relentless Detroit - 5 weeks out

9/30 Rep lower
Ball leg curls 3x12

Speed squats with light onyx band
225 4x2, 245 2x2, 275x1, 315x1

This was the first time I have done traditional speed squats in a very long time. I love it but my body just can't handle it.

stiff leg deadlift w/ 2 chain
315x6, 365 2x6

10/1 Speed bench
3 board
325 3x5

4 board
345x3
370x3
395x3

speed bench with short monster mini band
185 6x5

10/2 upper assistance
A1 dumbell rows
130 3x8

A2 pulldowns
4x12

B1 preacher curl
B2 hammer curl

trifecta
15x1

10/4 and 10/5 at the elitefte compound.
I was able to participate in the UGSS at elitefts.  Things went down like this.
Squat worked up to 510 in briefs

deadlift 4x isometric deadlifts superset with CAT deadlifts at 495. The last two speed deadlifts were 545 and 585.  These felt great even with it being the first time in a new jack sumo deadlifter.

Bench
Shoulder felt pretty good. The prehab work and neck stretching has helped.
Worked up to 530 in my single ply bash. I got some tips on how to twist the sleeves and how it should work.  I didn't get many reps but I am very happy with the end result.

I had a fantastic time with the elitefts family. I can't wait to go back.

Relentless meet prep - 8 weeks out

9/8 Rep lower

band leg curls - Avg 3x12

Box squat - 275x15

Block DL
415x5
475x5
545x5

Afternoon
side bends - 80 3x12
Band good mornings - 5x20

9/10 Speed bench
4 board - 325 3x6

3 board
275 2x5
300 x5
320 x5
340 x5

speed bench w/ monster mini band
135 3x5
155 3x5

pushdowns 50 4x12

9/11 Upper assistance
Meadows rows 85 3x10

db incline curls 3x10
rotator pulldowns 4x12

Jwalking 3x distance
pulldown abs 3x10

9/12 Max effort lower
BW 234

ankle weight leg curls 2x12
deadlift work up to 485

A1 isometric deadlift in pin 1 4x6 seconds
A2 speed deadlift 485x2 reps  (4 rounds)

yoke bar good mornings 185 3x8

B1 short strap hypers 6 plates 5x10
B2 knee raises 4x10

C1 wall sit (60#, 80#) x60 seconds
C2 lunges 3x8

9/14 Max effort upper
Bench
320x5
350x2
365x1

add silver catapult
390x2
413x1

Add single ply shirt
433x2
443x2
453x2
473x1

right shoulder was toast after this.

serrano overhead press 10 2x12
Tates 50 3x12
low cable rows 90 3x12
jwalk x1

Shirt work 4/29

We had enough people to spot this weekend so I decided to put on my bench shirt for the first time since the UGSS at elitefts. The video from that day is below.



I am a 3-4 pounds lighter but I think it is mostly body fat that I have dropped.  This to me shows I need to get in my shirt more often. I also think a new shirt, same size minus the grid stitch might be better.  The cleaner I get it down the faster my press tends to be.

Raw work
225x3
275x3
310x1
335x1

3 board 360x1
add shirt
399x3 - very ugly but only 405 and no where close to touching.
449x3 much better
471x2 and missed on 3rd
500x a very ugly 1

I finished up with jm press 155 3x5
neutral grip pull ups 3x5

If I decide to do a meet in June I need to get this ironed out real fast. I feel the strength is there for a pr but I need it dialed in an get 500+ in my hands for the next few weeks.