Deadlifts(sumo): 12@264.6/120, 12@308.6/140, 12@330.7/150
Abs
As you can probably tell this was just to move some blood around.
CGB: 12@209.4/95, 12@220.5/100, 12@231.5/105
CG 3Board: 5@275.6/125, 5@297.6/135, 5@308.6/140
Bent Over Rows: 3×10@165.3/75
Still really light, high volume stuff.
Also did my first workout back today:
Squat: 12@220.5/100, 12@242.5/110, 12@253.5/115
Narrow GM: 2×10@154.3/70
Yeah, the weights are light, but man, twelve is a lot of reps.
Squat: -749.6/340, 749.6/340, 782.6/355
Bench: 474/215, 507.1/230, 524/237.5
Deadlift: 617.3/280, 661.4/300, 689/312.5
Total: 1995.2/905
BW: 301/136.4
Wilks: 507.75
Nothing like starting off the day by missing your first squat, dropped into it but didn’t get depth and got shot onto my toes, didn’t get up with it. I pulled the legs of the suit up a bit on my second and didn’t roll the straps and hit it just right. 355 on my third is a small PB and was about as easy as the 340.
Bench went well, for the first time in almost a year I’ve had a PB on bench, after fighting shoulder injuries for the better part of last year I think I’m moving in the right direction, I even feel good today. My 237.5 was easier than 230, I think I had 242.5 in me.
Well for the first time in a year and a half I pulled conventional, and 300 on my second was pretty well limit for it. I switched back to sumo for my third to try and make my secondary total goal(primary being 917.5/elite). 312.5 was a hard pull but I got it. Time to look back to some old programs to find out what I was doing last June that made my deadlift so damn strong.
I’m happy with the day, 10kg PB on the total and since the day before I really felt like backing out as I didn’t feel ready at all I can’t complain.
Next up, nationals.
CGB: 5@265/120.2, 5@275/124.7, 5@285/129.3
3Board CGB: 5@305/138.3, 5@320/145.2
Abs
That’s it, might do abs in a couple days but that’s it for real stuff.