de lower last week of accumulation
box squats
135+double choked lights
23x2
speed pulls
185+ghetto monster mini band
20x1
that’s was it. squat felt good and fast
deads are still meh.
5 weeks out Intensification Block
ME Upper
Floor press 2 chains per side
barx5
95x3
135x3
185x3
205x3
225x1
245x1 grinder… felt so B.A.
close grip bench
barx6
95x6
135x6
185x6
195x6
Db bench palms in
40’s x 15
50’s x 15
60’s x 15
BB row
135x10
155x10
185x5
185x5
face pulls supersetted with band pull aparts
face pulls 25 reps
band pull aparts monster mini for 15-25 reps
good day. next week ME upper is probably going to band bench. ME lower this week will probably be pauese squats. I don’t have enough chains for skwattin
ME lower
pause squats
barx10
135x3
185x2
225x2
265x2 belt
295x2
305x2 so much pain lol
good mornings
barx6
95x6
135x6
185x6
205x5
back extensions
bwx12
mini bandx10
monster minix10
light x10
good training session. I really like pause squats. I think after this meet I’m going to widen out my stance and try sumo DL instead.
de bench
bench against monster minis doubled
95x3x8
illegal wide
135x6
185x6
205x6
215x6
225x5
jm press smith
135x8
185x8
db row
50x10
90x15
75x15
de lower
low box against double choked lights
155x2x12
conv deads
185x2x8
front squats
135x6
175x6
then some single leg work and adductor abductor work
me upper
floor press
barx10
135x3
185x3
225x1
245x1
255x1 PR
cgbp
135x6
185x6
205x6
db tri extension
30sx10
30’sx8
25’sx12
kroc rows
90’sx25
lotta face pulls
me lower
deadlifts
135x3
225x3
275x1
315x1
335x1
365x1
385x0
355x1
bottom up zercher squats
barx6
135x6
185x6
225x5
hip adductor and abductor work.
de upper
bench against doubled minis
95x3x9
last few felt awesome. got ridiculously tight
illegal wides
135x5
185x5
225x5 felt easier than last time
bradford presses
95x10x3
bb rows
135x10
185x8
185x10
shit ton of face pulls and seated db power cleans
de lower
free squats
165x2x12
speed pulls
185x1x10
zerfher from pin ( one lower than last time
135x6
185x6
205x6
single leg stuff
me upper shitty day
chain bench
135x3
175x1
175x1
205x1
225xmiss
205x1
215xmiss
205x1
long pause bench
185x5
185x5
shoulder press
95x5
115x5
115x5
bb rows
135x5
185x5x5
db rows
100x15
100x12
face pulls and band pull apart superset
really shitt day pissed about the bench. kept missing about 2 inches off my chest…
last me lower pre meet
comp squat
135x2
185x2
225x1
275x1
sumo pull
135x1
185x1
225x1
275x1
315x1
335x1
365x1
me upper
comp bench
barx3
135x3
135x3
185x1
205x1
230x1
shoulder press
95x5
115x5
125x5
115x5
Bb rows
135x5
195x5
195x5
195x5
195x5
215x5
Yesterday
De lower
Free squars
165x2x8
sumo pulls
185x1x10
low box squats
225x6
Today
Upper body
Pause bench
Barx3
135x3
175x3
205x1
240x1
cgbp paused
185x6x2
shoulder press
125x5
115x5x2
bb rows
upper body meet is on the 31
bench
barx5
95x3
115x5
135x5
145x5
155x5
185x5
push press
barx5
@35x5
145x5
Bb row
225x5
band pull aparts
welp i had meningitis last week and then complications from a lumbar puncture so i missed my meet.
first day back
de upper
135x15x3
incline db
60’sx4x10
tri extensions
25’s x3x10
rope pushdowns
I’ll do back tomorrow or something…
de lower
low box
135x23x2
sumo pulls
135x10x1
me upper
decline bench
barx8
95x5
135x5
165x5
185x5
205x5
215x5
225x5
shoulder press
115x5
incline db
55’s x12
55’sx12
55’sx12
face pulls and rear delt work
me lower
low box squats
barx5
135x5
165x5
185x5
205x5
225x5
245x5
265x5
5’s felt like cardio … lol
leg curls and I went home. good day
extra workout
band good mornings x3x25