T Nation

June 22 Meet Prep

I’m going to try and start keeping track of my progress on here again
Up to date on my lifts

Squats 335x8 3 sets
Bench 370x1 3 singles
Deadlifts 450x6x3 conventional stance

Goals
Squat 501 in wraps
Bench 400
Dead 600

Shoulders day

Seated military press
45x5
95x4
135x4
185x4 too easy
135x8x3
95x13
95x12
I was supposed to be getting 15-20 so went down
65x15

Seated side laterals
15x15x3

Solid day my shoulders were jacked at the end of this

Deadlifts

245x3
335x3 added belt
385x1
470x6 PR
Was supposed to do 3 sets but after 5 weeks of pr’s I decided to take it easy
Block pulls
425x3
425x3
Callous started opening up so I stopped, the last thing I need is my progress to stop because of a callous.

Before I go on I am working much more volume in my workouts to get stronger by mixing it up and building muscle and when I start getting closer to the meet I will of course cut down on reps and lift the bigger weights

Bench day

Dumbbell bench
60x10
80x10
110x10
110x10
110x9 I went for 10 but halfway down I knew I couldn’t do it so I pressed it

Incline bench
45x10
135x10
185x11
185x13
Superset
135x11

At this point I’m pretty much drained

Cable crossovers
35x? I really don’t know just as many as possible maybe around 20
3 sets called it a day

Btw if anyone was curious I’m 20 years old and compete at 220