Multi-Ply Meet Prep Cycle - November 5, 2016 - Tons of Updates 10/9!

Training Logs
22

Saturday - August 27, 2016 - 11 Weeks Out - Max Effort Squats

Volume Continues, 102 total reps

Safety Squat Bar Box Squats - Raw
155 x 10
155 x 10
155 x 5
175 x 5
205 x 5
225 x 5
245 x 5

Safety Squat Bar Box Squats - Briefs Only
245 x 5
265 x 5
295 x 5
335 x 5

Safety Squat Bar Box Squats - Briefs/Squat Suit (Straps Down)
335 x 5
335 x 5
355 x 5
385 x 2
295 x 10
295 x 10

23

Tuesday - August 30, 2016 - 10 weeks out - Lower Accessory

Caught a nasty stomach bug and wasn’t able to train raw benching on Sunday. Finally feeling well enough this morning to get back to training, although took it easy because I was still feeling weak. Tomorrow right back into the full swing of things.

Paused Conventional Deadlifts
135 x 5, Paused below knees
185 x 5, Paused below knees
205 x 5, Paused below knees

Stiff leg deadlifts
135 x 10
155 x 10
175 x 8

24

Wednesday - August 31, 2016 - 10 Weeks Out - Shirted Benching PR’s

Raw Bench Press
45 x 10
95 x 10
135 x 5
185 x 5
225 x 3

Shirted Bench Press
245 x 3
265 x 3
295 x 3
315 x 3 (20lb rep PR)
335 x 0 (lost the shirt on the way up and wasn’t able to finish.)

25

Thursday - September 1, 2016 - 10 Weeks Out - Upper Accessories

Pendlay Rows
135 x 5
145 x 5
155 x 5

Front/Side Delt Raises
5 x 10
10 x 10
10 x 10

Close Grip Bench Press
95 x 15
95 x 15
105 x 15

26

Sunday - September 4, 2016 - 9 Weeks Out - Raw Benching & Accessories

Floor Press
95 x 5
115 x 5
135 x 5
155 x 5
185 x 5

Triceps Ext - Overhead
25 x 15
25 x 15
25 x 15

Face Pulls - Average Band
4 sets of 20

27

Tuesday - September 6, 2016 - 9 Weeks Out - Speed Squats

Duffalo Bar Box Squats - RAW
60 x 5 + 130lb bands (190lb @ top)
60 x 5 + 200lb bands (260lb @ top)
110 x 5 + 200lb bands (310lb @ top)
150 x 5 + 200lb bands (350lb @ top)

Duffalo Bar Box Squats - Briefs
170 x 5 + 200lb bands (370lb @ top)
200 x 5 + 200lb bands (400lb @ top)

Duffalo Bar Box Squats - Suit/Straps Down
220 x 5 + 200lb bands (420lb @ top)
240 x 5 + 200lb bands (440lb @ top)
260 x 3 + 200lb bands (460lb @ top)
150 x 10 + 200lb bands (350lb @ top)
150 x 10 + 200lb bands (350lb @ top)

28

Thursday - September 8, 2016 - 9 Weeks Out - Shirted Benching & 4 Board Work

Bench Press - Raw
135 x 10 (40lb rep PR)
185 x 5
225 x 3

Shirted Bench Press
255 x 3 (touched 3rd rep)
275 x 3 (touched 3rd rep)
295 x 3 (touched 3rd rep)

4 Board Shirted Bench Press
305 x 3
315 x 3
350 x 3

29

Saturday - September 10, 2016 - 9 Weeks Out - Max Effort Full Range Squats

Squat - Raw
55 x 5
145 x 3
195 x 3
235 x 3

Squat - Briefs
255 x 3 reps
275 x 3 reps

Squat - Briefs/Suit w/ Straps Down
305 x 3
325 x 3
345 x 3
365 x 3

30

Sunday - September 11, 2016 - 8 Weeks Out - Raw Bench Pressing

Bench Press - RAW (monster minis)
45 x 5
95 x 5
115 x 5
135 x 5
155 x 5
(Approx. 50lb +- band tension)

4 Board Bench Press - RAW
185 x 5

31

Tuesday - September 13, 2016 - 8 Weeks Out - First Deadlifts in Leviathan Ultra Pro

First day of the meet prep pulling in Inzer LUP. I’ve been pulling raw and in briefs only so far, today was the first programmed day in the gear. No briefs, they will be added after one more suit only training day.

Sumo Deadlift - RAW
135 x 1
185 x 1
225 x 1

Sumo Deadlift - Leviathan Ultra Pro
225 + monster minis x 1
245 + monster minis x 1
300 + monster minis x 1
300 + mini & monster minis x 1

32

Wednesday - September 14, 2016 - 8 Weeks Out - Raw Benching & Accessories

Today was supposed to be a shirted day, however this weekend several of my teammate have a meet, so I decided to put the gear away for the week (a mini gear deload) and concentrate on hitting some raw work. Will be right back into the gear next week, and that’s when I finally get to start adding some weight and lowering the volume.

2 Board Bench Press
45 x 10
95 x 10
135 x 8
185 x 5
225 x 1

Sling Shot Raw Bench Press
135 x 10

Earthquake Bar OHP
50 x 5
50 x 5
50 x 5
100 x 2
100 x 2
100 x 2

One Arm Barbell Shrugs
25 x 10
45 x 10

Barbell Shrug
75 x 30

33

Friday - September 16, 2016 - 8 Weeks Out - Squatting on my birthday!

Today is my 29th birthday. Enjoyed the day with family. Did some lower body accessory work as well after the day settled down.

Paused Front Squat (1 second pause)
45 x 5
55 x 5
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1

Banded Lunges
45 x 5
55 x 5
65 x 5

One Arm Barbell Row
45 x 10
70 x 8
95 x 6

Barbell Shrug
45 x 10
135 x 10
135 x 10
135 x 10

34

Sunday - September 18, 2016 - 7 Weeks Out - Raw benching & Accessories

Just got back from being at the XPC Semi-Finals meet all weekend handling my teammates who both did awesome. Always get the itch to train hard after coming back from a meet, not to mention I was in shitty mood and needed to lift to release some anger


Bench Press
45 x 10
95 x 10
135 x 5
185 x 2
200 x 2
225 x 2

Sling Shot Bench Press
235 x 2
240 x 3

Reverse Grip Barbell Row
135 x 3
155 x 5
175 x 5

Face Pulls (average band)
2 sets of 25

35

Tuesday - September 20, 2016 - 7 Weeks Out - Deadlifts & Accessories

Sumo Deadlift - RAW
135 x 2
225 x 2

Sumo Deadlift - Briefs Only
225 x 2 + average band
245 x 2 + average band

Sumo Deadlift - Briefs + LUP Straps Up
280 x 1 + average band
300 x 1 + average band
320 x 1 + average band
325 x 1 + average band

Rack Pulls - Briefs Only
45 x 10 + average band
135 x 10 + average band
225 x 10 + average band

36

Thursday - September 22, 2016 - 7 Weeks Out - Shirted benching

Bench Press - Raw
45 x 5
95 x 5
135 x 3
185 x 3
225 x 3

Shirted Bench Press
275 x 3
295 x 3
315 x 3
325 x 3

Shirted Bench Press (3 board)
335 x 3
355 x 3

37

Saturday - September 24 - 7 Weeks Out - SSB Box Squats

Safety Squat Bar (SSB) Box Squats
65 x 5
115 x 3
155 x 3
205 x 3
245 x 3

Safety Squat Bar (SSB) Box Squats - Briefs
245 x 3
265 x 3

Safety Squat Bar (SSB) Box Squats - Suit w/ Straps Down
295 x 3
315 x 3
335 x 3
355 x 3

Olympic Squats - SSB
155 x 10
155 x 10

38

Monday - September 26, 2016 - 6 Weeks Out - Lower Accessories

Rack Pull - Hip Tension Avg Band
135 x 10
185 x 10
225 x 10
Notes:
Average band stretched across at the waist causing glute and lower back to be over stressed during movement. Based of exercise by Jason Coker of Westside Barbell.

Concentric Squats
45 x 10
95 x 10
135 x 10

Snatch Grip Deadlift
135 x 5
155 x 5
185 x 5

39

Tuesday - September 27, 2016 - 6 Weeks Out - Shirted Benching PRs

Bench Press (Touch & Go)
45 x 10
95 x 10
135 x 5
185 x 3
225 x 2

Shirted Bench Press
225 x 2
275 x 2
295 x 2
315 x 2 (20lb rep PR)
335 x 2 (40lb rep PR)

3-Board Press - RAW
225 x 10

40

Saturday - October 1, 2016 - 6 Weeks Out - Squats w/ Chains

SSB Box Squats
65 x 3
115 x 3

SSB Box Squats - Briefs - (200lbs chains)
315 x 3
355 x 3
Notes:
Weight includes chain weight. Total weight at top of rep.

Safety Squat Bar (SSB) Box Squats - Suit w/ Straps Down (310lbs chains)
465 x 3
515 x 3
535 x 3
Notes:
Weight includes chain weight. Total weight at top of rep.

41

Tuesday - October 4, 2016 - 5 Weeks Out - Lower Accessory Work

Partial Deadlift
135 x 5 reps
185 x 5 reps
225 x 5 reps
135 x 5
155 x 5
175 x 5
Notes:
All sets from a 1.5" Deficit. Last three sets against heavy band.

Olympic Squats
45 x 10
65 x 10
85 x 10
Notes:
Superset with good mornings

Standing Good Morning
55 x 10
65 x 10
85 x 10
Notes:
Superset with high bar Olympic squats