Hey, restarting log. I ended up not being able to compete because the place was too far away and my dad is ill (my parents want to come watch, and it'd be a shitty thing to go without them).
So, time to max and get some work in.
Decided to go test my bench, it was on a really shitty bench with a shitty bar so I did bad, but it was a good PR for competition pause on that bench.
ME bench day
310X0 absolutely sunk
bent over rows
185X10 for 5 sets, 1 and a half minutes rest
weighted chin ups
45X3 for 5 sets, 1 and a half minutes rest
Gonna do some curls and rear delts if I have time tonight/early this morning, if not I'll do it tomorrow as an extra workout.
So... not great considering I've done 265X3 for 3 sets closed grip TnG with a good bar, chalk, and off a good bench that I am used to. However I am going to be training with some friends, (going to put them on a 3 day westside or cube program unless they can join a gym nearby) since they had requested I train them, and I need reliable spotters anyway. I'd say not being able to do as well in training is a good trade off for being able to have reliable spotters, and they are my friends anyway.
So, time to go max my deadlift out tomorrow, I am going to go for about 475-480 beltless depending on how I feel. Nothing impossible, but still a heavy enough weight that I can get a more accurate training max and able to see my current weakness.
Bench weakness: leg drive, just couldn't get it in probably because of the bench. Other than that, I just need a crap load of muscle on my back, triceps, and chest. Lots of dips, extensions, and DB benching along with tons of back volume is in my future.
January 16th. That gives me 9 weeks, four weeks to get my GPP back up, 4 weeks to lift heavy, 1 week to deload. I am turning in the form for the competition tomorrow.
edit: I am going to go for another heavy max on the bench after a couple more ME days. It doesn't make sense to use 295 for it when I can rep it on a good bench with a good bar.