Coming off my last meet in November
606 ( editted, openpowerlifting.org reminded me I did get the 606 )
Went 5 for 9. Was hoping to squat around 700 however I took the post weigh-in bloat too far. A mistake I knew not to do but I did it anyhow. Weighed in at 198.3, then went to bed at 220. Woke back up around 216.
When you’re around 10-15lbs over your training weight your gear doesn’t fit right, the grooves all over the place and blood pressure is about over 9000. Bench was okay, but couldn’t get my feet right and then on deadlifts more bloat issues and just generally feeling run down by then.
I took a week off after the meet, then did John Meadows 28 days later program ( pretty awesome ) and polished off around 218. Had been eating everything under the sun during this training.
ME Spider bar squats gainst double monster mini bands + 120 in chains.
Worked up in triples to 495 x2 in briefs, decided to not do the 3rd rep as 2 was super sketchy.
3x10 Spider bar ( raw ) 265
GHR 3x10 + some random med ball that was sitting near it ( 12lbs? ) after last set hit laying hamstring curl for 2x failure
3x15 single leg reverse hyper ( 100lbs )
3x15 situps versus band, hold 1ct at top
Working up in triples to 355
Add Shirt air board until touching the 1 board
These were all over the place, they moved really fast off the chest but I was rushing the start of each rep.
2 board close grip raw
Lean against GHR pad and do Tate Presses 4x10 40s
Vbar banded pressdowns 3x15 double monster mini
CG pushups against shoulder saver 2x failure
Lateral raises 2x25 12.5s
Rear delt rasies 2x30 12.5s
Duffalo bar box squats 12x2 in briefs 265 + 120 chains
Sumo deadlifts in briefs + 6 chains 455x3
135x5 hook grip
365x3 over under
405x3 over under
I was using my squat briefs for these which i’ve decided against moving forward. The legs are too long and when pulling sumo they have a tendency to cut off my hamstrings and get in the way of my hands.
I’m trying to learn hook grip as well.
SSB Good morning worked up to a hard set of 8.
Single leg press feet low 3x10 2 plates each side
Cable pull throughs 4x20
Ab fall outs against rings 3x15
I looked through a few videos in your log. Looks like you are flaring ( elbows going back towards face ) as soon as you press.
This tells me you have weak lats/rear delts. Focus on back work. Grow those lats and hammer your technique in place. Probably can pick up a few more things if I keep watching. Try to keep your elbows where they are through the entire press.
Flaring isn’t bad, but when you’re doing it instantly it’s shows a lot of lats and upper back weakness to me. That or sloppy technique.