Squats w/Suit: 0@495/225(no depth), 1@545/248, 1@575/261, 0@595/270(no depth)
Good mornings: 3×5@225/102
Leg Extensions: 3×8@310/141
The only difficulty with any of the squats was getting depth. Even the 595 lift went up really quick I was just about an inch above depth. I’m not sure what to go for at the meet but 550/250 will be my opener I think then I’ll hit 583/265 and from there I’ll figure out where to go, I’d really like 605/275.
Nothing much to report otherwise, the squats ruled me so I didn’t have alot of energy for the rest of the workout.
Deadlifts: 5×1@485lbs/221kg(last one was conventional)
Bent Over rows: 3×6@220lbs/100kg
I worked up to my opener and did five singles at it. I wasn’t feeling especially strong and the weight was still moving okay so I’m pretty happy with the choice for an opener. I decided to do the last one conventional and it seemed to be even faster than sumo. I might switch to convo after the meet for a while.
The only other thing I did was bent over rows and they were tough both on my upper and lower back. I did a warm up for pull downs but by the time I came back to do my work sets someone had stolen the machine so I just said fuck it and left.
Raw Bench: 20@bar, 10@135/61, 10@185/84, 5@225/102, 3@275/125, 2@315/143, 1@345/157(2 board)
Shirted Bench: 1@365/166(2 board), 1@385/175, 1@415/189, 1@435/198
Shoulder Press: 3×8@135/61
Abs: 3 sets to failure
I felt like a beast today, everything was feeling light through my warm ups. 345 blew off the 2 board like it was half the weight. I started off the shirt work going to a 2 board with 365, I wanted to see how light of weight I could get down. I was happy to touch 385, it’s an easy weight that I think I’ll use as my opener. 415 I dropped low on the chest out of the groove of the shirt so I didn’t get a good pop off the bottom. 435 was heading the same way so I stopped it about an inch off my chest and forced it into the strong path. I got a big pop and locked it out fairly easily. This was a big confidence booster as my meet goal is 440/200 and after today I’m sure I have that in me.
Good Mornings from Pins: 10@bar, 6@135/61, 5@185/84, 5@225/102, 3@275/125, 3@295/134, 3@315/143, 3@335/152
Lying Hamstring Curls: 2×6@160lbs
Leg Extensions: 2×10@310lbs
Oblique work
Well today was supposed to be a heavy squat day but during a geocaching event with the office last night I stepped in a hole and twisted my left ankle. That was about 20 minutes into an hour event so I didn’t have much of a chance to stay off it either. Luckily I had access to a hot tub last night then i rotated ice and heat a couple times. It’s feeling much better today and I’m hoping it will be 100% by tuesday when I’m supposed to be box squatting.
Anyway, enough whining already. Good mornings were good and I worked up to my previous 3rm of 335. I might have had a little more left in me but it wasn’t much and I didn’t want to push it too hard.
I did hamstring curls instead of GHRs to save my ankle. It seems like 160lbs of plate weight was more than enough on this particular machine. I did about 4 sets working up to that weight so I left it at two sets of 160.
Leg extensions is something I do very rarely but decided that I would get them in today. 310 was all the weight the machine had but it was enough, I might have some issues walking later.