DB hammer press: 2x10@ 50 and 60’s.
BE: Up to doubles @ 198,228, 242/ 4x1@ 265. Solid on all reps:)
Close grip: 2x5 @ 242. Used Elite bench bar pad(?)…snaps onto the bar= 4" off chest at the touch. Going for the lockout power!!
Seated row: 8@ 135,185/ 2x4@ 225/ 4x4@185. Different machine than normal; good pulling groove.
DL: 3 full reps+ 3 lockouts (hip hinge) each set: 4 sets @ 185.
3 weeks out tomorrow. All training days/intensity is pretty well set. I’m building up and peaking pretty much the way I did last time; days out for last heavy work, accessory stuff; with higher weights across the board.
I have all my notes (including my warm-ups on meet day) from the last meet; go figure
Weight in @ 7, lift at 9, guaranteed 2 PR’s, possible 3rd (BE) as well, by noon.
Sunday, 11/13; exactly 3 weeks out. ‘Planned’ on a last heavy SQ day; doubles at 295-ish I figured.
This happened instead:
SQ-- 3x3@155
2x3@ 195
2@ 242
1@ 286. Popped up, immediately committed to go higher…
1@ 308. T-PR. Solid, but slower; had to go up…
1@ 330. +22 PR. Hard, a grinder for sure. Had a spotter, but never got in trouble.
1@ 308
2@ 264.
Watched vids/ depth all the way up; may try to post 308/330 (or have Karen do it for me:) Was hitting right at parallel. I’ll bury it deeper at the meet; never have an issue there.
Anyway, I hit my “I hope so” meet goal, 3 weeks out. No Singlet Required:)
Thanks for those; I knew they’d come out crappy:(( I’ll try to get them posted myself. I run into issues, having only a computer at work to use…They look pretty strong on my phone:)
Seated Ham curl: 6’s @ 120,135,150, 165/ 4x6@ 180.
Leg Press: Reps= 6+6(close/ SQ stance); 480,480,570/ 3@ 660.
Hammer Inc. press: 6’s @ 185,185/ 3@ 225.
Hammer Pulldowns: 6’s @ 115,130,145/ 3@ 160.
Pretty simple; Focus on Ham/Quad, Upper push/pull. Hammer presses really help BE setup; lock in the back, chest up, tri’s lockout power, pause at bottom…