Suited Squats: 1×545/148, 1×585/266, 1×615/280
Good Mornings: 5@275/125, 2×5@285/130
GHR: 5@bw, 2×5@bw+11/5
Crunch on Swiss Ball: 2×20
Side Bends: 2×20@45/20
Awesome workout today, all my suited lifts were easy and quick and I got depth on all of them. I had planned to make 585 my highest lift today but Jeff convinced me to do one more and I told him to put whatever he wanted on. The 615 lift I was out of the groove, I got a little forward near the bottom but still pounded it out pretty easy. That will either be my second or right around my second at the meet.
I went heavier on good mornings again today and they felt good, I didn’t feel them nearly as much in my glutes so perhaps they are starting to catch up to my hamstrings and lower back. This was about the first time I’ve used weight on GHRs except one time when I tried bands…that was bad. I kept the reps low just to get a feel for it.
CGB: 2×8@255/116, 8@265/120
Standing Shoulder Press: 3×10@99/45
DB Tate Press: 10@38/17, 10@43/19.5, 10@48/22
Nothing much to report today, a pretty standard workout but the sets of eight of close grip were rather difficult at this weight. I’ve ignored these for too long and really need to get some close grip work in before this meet.
Standing shoulder presses are new to me and kind of fun but I did them to my chest and not behind the head which I’m going to change to next time I try these.
Box Squats(2-3″ below parallel): 5×2@275/125, 5×2@315/143
Good Mornings: 5@225/102, 5@255/116, 5@265/120
DB Shrugs: 3×20@87/40
Bent Over Rows: 3×8@176/80
Box squats were damn deep today, for the first few sets I had to relax near the bottom just to get to the box. I kept the weight relatively light today as kind of a “deload” however with the deep box they really hit my glutes. I dropped the box another inch for the very last set and it was super hard to get down to it but I popped off both reps pretty easy. I’m going to do all my box squats off this deep of a box for a while since deep box squats are supposed to help your deadlift.
I dropped the weight a bit on good mornings because my backside was already fried from doing the squats but I still think I pushed them about as far as I could have gotten today so I’m happy with them. The shrugs were fun, 20 reps caused alot of burning in the traps and that was after the first set. The last set was quite the grind fest after the 15 rep. The weight was down on bent over rows because my lower back and glutes were so sore I couldn’t really support much more weight than 80kg.
Bench: 25xbar, 15×100/45, 10@135/61, 6@185/84, 3@225/102, 3@275/125, 3@315/143, 3@365/166(3board), 1@385/175(3board)
Bench Shirt: 1,1@415/189(2board, 1board), 1,1@425/193(1board, chest), 0@455/207, 0@440/200
DB Tate Press: 10@38/17, 10@43/19.5, 8@48/22
Lying DB Side Raises: 15@15/7, 2×10@25/11
Unnamed Rotator Work: 3×8@25/11
DB Bicep Curls: 2×8@38/17
Reverse Grip Barbell Curl: 8@50/23, 8@60/27
I don’t really know what to think of today, kind of disappointed that I didn’t get the 455 press and after that I just didn’t have anything left for the 440 press. I think I might be over doing it so I’m going to skip shirt work next week and leave it until the last weekend before the meet. I AM happy I got the 425 press down to my chest but I did annoy my right wrist on the second rep of that set. I’m thinking a 424/192.5 opener would be pretty good at this point with a goal of 456.5/207.5.
Along with that I’m currently thinking of these lifts:
Squat: 572/260, 597/270, 616/280
Bench: 424/192.5, 440/200, 456.5/207.5
Deadlift: 506/230, 528/240, 550/250
Which would give me a goal total of 1622.5/737.5 and I would be very happy with that.
Sumo Dead: 2×1@485/220
Seated Good Morning: 3×10@88/40, 10@132/60, 10@176/80
Lat Pulldown: 8@135/61, 8@147.5/67, 8@160/73
After I worked up to 485 I knew I wasn’t going to pull anything big today. I’m pulling too much and I’ve now decided to not pull again until the meet. Which means no suit at the meet because I won’t feel confident enough in it without at least 1 more workout in it and I just can’t do that to my body. I’ll pull conventional at the meet just because that’s what I’ve been training for up to now. I’ll continue to do alot of good mornings in order to bring up my glute strength and hopefully bring up my deadlift with it.
First time I’ve ever done seated good mornings and besides the first few sets, which were just kind of painful because of the stretch, they were good. The new plan is to do heavy standing good mornings on tuesdays and lighter seated good mornings on saturdays until the meet. We’ll see how it goes.