Giver Buck 20

So following football season I decided I had had enough, had enough of the commitment, had enough of the criticism of not following the teams lifting program and having to schedule my lifting around mandatory team sessions.

As a result time to giver a buck 20 and focus on my powerlifting career, and hopefully compete at the open IPF classic worlds this summer despite still being a junior. Ive got a pile of log entries to catch up on but lucky classes got cancelled today and I got nothing but time till my workout.

Training 100% westside as best as I understand it. About 170lbs, compete at 74kg (162.8lbs)

Goals for next meet end of february
Squat 200kg (440lbs)
Bench 155kg (341lbs)
Deadlift 235kg (517lbs)

Goals for training until meet
Squat: Switch to low bar
Bench: Improve Strength off the chest to hopefully carry speed to lockout
Deadlift: Work on timing of the hips
General: strengthen Back/Hamstrings

Thought I’d edit my goals [i]AGAIN[/i]
Squat 500+ (got it) → 550+
Bench 400+ (got it touch and go) → 400+ in competition → World Record 423.5
Deadlift 600+
All as an 83kg junior.

Best competition lifts
500.5 squat
390.5 bench
539 deadlift
@ 79kgs

Still in season following something based off of Defrancos WS4SB

ME Lower
Trap Bar Deadlift
best 3 425 x 3

Front Squat
185x3x10

GHR
3x10

SS- Farmers walk
SS- Sled Drags

ME Upper

Flat Bench
Best 5 275x5

Dips
3x10 +chain

Wide Grip seated Rows
4x10x 150lbs

Battle Ropes

DE Lower

Standing box jumps
8x3 high box

Bulgarian Split squat back foot elevated
4x 8ea x35lbs a hand

Sled Pulls forward
Sled pull backwards

SS- Rollouts
SS- Med ball slams

SS- Weighted planks
SS- Lateral and bag slams

RE Upper

Chain Pushups
3x max reps

SS- Vgrip Pulldown
3x8x180lbs

SS- Facepulls
3x15x45lbs (keiser machine)

Seated DB Shoulder pres
4x10x40lbs

SS- Torpedo Shrugs
3x15

SS- Tricep Pushdown
3x25x45 (keiser machine)

ME Lower

Trap Bar Deadlifts
475 x 1

Front Squat
3x10x185

GHR
3x10

Sled Pushes

ME Upper

Bench
305x3

Tricep Death
185 up to 4 board
145 up to 3.5

Dips
3x10 +chain

SS- Wide Grip Rows
4x10x155

SS- Band Pullaparts
4x12

SS2- Torpedo Shrugs
3x15x20lbs

SS2- Hammer Curls
3x12x30

Battle Ropes

DE Lower

Standing Box Jumps High and low box stacked
8x3

Hurdle Hops
6x10

Bulgarian Split squat back foot elevated
4x8eax 35lbs each arm

Sled Walk
Sled Pull

RE Upper

Chain Pushups
3x max reps

SS- VGrip Pulldown
3x8x180

SS- Facepulls
3x15x 45lbs (keiser)

DB Shoulder Press
4x10x45lbs

SS- DB Shrugs
3x15x95lbs

SS- Tricep Pushdown
3x25x45 (keiser)

Finisher all supersetted
10x KB snatches, 10x KB Burpees, 10 x KB Pushups, 10 sec battle ropes

ME Lower

Parallel Box Squat
335x5

GMS
135x3x10

GHR
3x10

ME Upper

DB Bench
100x8

Tricep Death
155x3.5
155x 3.5

Dips
3x10 +chain

SS- Wide Grip Rows
160x4x10

SS- Band Pullaparts
4x12

SS2- Shrugs
90x3x15

SS2- Bicep Curl
3x12x30lbs

DE Lower

Standing Box Jumps high low stacked
8x3

Bulgarian Split squats
3x8x35lbs

Gym closed…

Switched to Powerlifting Gym

ME Lower
SSB Squats
315x5

Forgot book to log the rest

ME Upper

DB Bench
110x5

No Book…

DE Lower- Done at University Gym (this workout made me vow to never go back)

Seated Box Jumps
8x3

Bulgarian split Squat
4x8eax 40lbs

Left cause I was so mad at the idiots here

Season Over, officially getting my lifting on track

ME Lower
Conventional Deads
405x2

SSB Box Squat
205x4x10

GHR
4x10

Core

Special Workout

Seated Rows
4x10x150lbs

Kroc Row
120x3x12

Log Press
Log+25s x 4 x 10

Lat Raises
25x3x12

ME Upper

Fat Bar Bench
275x4

DB Incline
55x3x10

SS- Seated Rows
150x4x10

SS- Rear Delt Flies
25x4x10

DE Lower

Speed Squat +choked minis
8x2x205lbs 30 sec rest

Speed Deadlifts
6x1x 240lbs

SLDLS from pins
3x12x275

Bulgarian Split Squat
3x8eax40lbs

Leg Raises
Rollouts

DE Upper

Speed Bench Choked Minis
8x3x155

CG Bench +choked minis
4x10x185

SS-WG Pullups
3x12,10,6

SS-Facepulls
3x12x120

SOHP
3x8x115
1x6x115

SS- Shrugs
3x15x245

SS- Band Tricep Extensions (mini)
1x25, 2x20