Warm Up:
Standing Abs: 3×20 w/ purple band
Hyper Extensions: 3×15
Face Pulls: 3×15 w/ mini bands
Legs Raises: 3×15
KB Swings: 3×15 w/ 52.9/24
Core:
Deadlifts(conv): 10@374.8/170, 10@396.8/180, 10@407.9/185
Front Squats: 8@154.3/70 8@176.4/80 8@198.4/90
My left glute is really bugging me, I injured it about 4 weeks before nationals and then again on my second squat at nationals. Guess I have a new rehab project! I’m getting through my warm up faster, and I do feel really warm by the time I’m done it all so I really like it.
Warm Up:
Face Pulls: 3×15 w/ mini band
External Rotations: 3×10 w/ mini band
Tricep Pushdowns: 3×15 w/ doubled mini band
Standing Abs: 3×20 w/ purple band
Front Raises: 3×15 w/ mini band
Core:
Bench: 5@198.4/90, 4@220.5/100, 3@242.5/110, 2×3@264.6/120, 2×2@302/137, 2@324.1/147, 2×2@302/137, 2×3@264.6/120, 5@242.5/110, 10@198.4/90
Band Pull Aparts: 3×25 w/ choked monster mini
Tricep Pushdowns: 3×15 w/ doubled purple band
Just decided to do something a little different for the next three weeks on this day, see how I like it in the end I guess. Feels like lots of volume but still easy at the same time.
Warm Up:
Standing Abs: 3 sets of 25 w/ doubled purple band
External and Internal Rotations: 3×10 w/ mini band
Face Pulls: 3×15 w/ mini band
Front Raises: 3×12 w/ mini band
Core:
Legs Up, 2board bench: 8@253.5/115, 8@264.6/120, 8@275.6/125
Bent Over Rows: 3×8@198.4/90
Band Pull Aparts: 3×15 w/ choked purple band
Biceps
Lat Pulldowns: 9 sets of 6, three different grips, three sets each grip
Standing Abs: 3×10 w/ doubled green band
Leg Raises: 3×12
In an effort to drop some weight and increase my work capacity I’ve dramatically increased accessory and warm up work. It is based off of old workouts of Brian Siders that I’ve found.
Squat: -749.6/340, 749.6/340, 771.6/350
Bench: 463/210, -507.1/230, -507.1/230
Deadlift: 573.2/260, 661.4/300, -705.5/320
Total: 1896/860
BW: 138.2
Wilks: 481
Finished First
Well in the end it’s about my worst meet ever, the first time my total has gone down between meets. My competition didn’t show up which I think kind of let me down and I just knew that I had to make my openers to win so that was about where my head was. I dropped both my bench and deadlift openers to be extra sure I got them. I got gold which is what I was there for, now I can lift at worlds in Canada in November.
Did some doubles in knee wraps on saturday and some reverse band bench on friday. Today I’ll be doing some two board bench I think, nothing really worth noting. We fly out tomorrow night and I lift next saturday.