What I Want to Do I Do Not Do

Training Logs
221

Low Bar Squat
45x2x5, 135x3, 185x2, 225x1, 275x1, 315x1, 350x1, 375x1, 395x1, 405x1 PR!
Bench Press
45x10, 135x10, 165x3, 180x1, 210x1, 230x1, 240x1

1 Like
222

Overhead Squat
45x2x3, 75x3, 115x3, 135x3, 152x3x3
Power Clean
115x3, 145x3, 165x3, 185x3, 165x3

223

SSB Squat
45x10, 135x4, 185x4, 215x4, 235x4x4
Close Grip Bench
45x10, 115x3, 165x3, 195x3x3, 175x12
Weighted Ring Dips
30x3x10
Conventional Deadlift
135x3, 225x3, 315x3, 373x3x3
Romanian Deadlift
315x5x3

224

Sled
some pushing with some weight
Bench Press
45x2x10, 135x4, 155x4, 175x4, 195x4, 210x4, 225x4, 240x1, 247x1
Shrug
135x10, 155x10, 175x10, 185x10, 225x10, 315x10, 335x2x10

225

Low Bar Squat
45x2x5, 135x5, 185x3, 225x2, 275x1, 315x1, 365x1, 385x1, 335x3, 275x7
French Press
35x100
Incline Dumbbell Fly
25’s x5x12
Dumbbell Row
75x5x8
Hammer Curls
25’s x4x16

226

Bench Press
125x9x3 against a doubled up thin red band on each side

227

Low Bar Squat
135x5, 185x4, 225x3, 275x2, 315x1, 335x1, 360x1, 380x1, 380x1(Reverse Band)

228

Bench Press
45x10, 135x10, 165x5, 195x1, 210x1, 225x1, 235x1, 245x1

229

Close Grip Bench
45x10, 135x5, 165x3, 195x2, 225x1, 240x1, 245x1

These were all touch and go. And I think that was a PR.
This is also a deload week.
I am going to test my lifts next week, then start my peeking the following week for the November meet.

230

Low Bar Squat
45x5, 95x5, 135x5, 200x3, 260x1, 280x1

231

Bench Press
45x10, 135x10, 165x5, 195x1, 210x1, 225x1, 235x1, 245x1

232

Low Bar Squat
45x2x5, 135x5, 185x4, 225x3, 275x2, 315x1, 340x1, 365x1, 390x1, 407x nope
Bench Press
45x2x10, 135x8, 165x5, 195x1, 225x1, 240x1, 250x nope
Sumo Deadlift
135x3, 225x2, 315x1, 405x1, 455x1, 495x nope

Strength just wasn’t there today. Oh well.
Gunna take it relatively easy the rest of this week, then start my peaking block next week.

1 Like
233

Seated/Chair Sumo Deadlift - Kettlebell
30x12, 44x12, 61x5x12
Seated Banded Hamstring Curl
(30L, 30R, 20L, 20R) x1
added some chain for the eccentric, basically combining a leg Raise with it
(20L, 20R, 20L, 20R) x1
Glute Bridges
100
Back Extension
25x5x12
EZ Curl Bar
55x5x12
Seated Rear Delt Fly
10’s x50
Supermans
5lb Plate in each hand 5x10
Banded Delt Y’s
50
Face Pull (Spud Inc. pulley)
35x5x20
Parallette Push-up
50
Step-up (knee height)
(20R, 20L) x3

5 MIN AMRAP
Burpees - 68

…that sucked

234

Seated Single Arm Cable Row
15lbs x3x20 each arm
Dip
6x6 just body weight
Box Jumps
(BW x3, 20x3, 30x3, 50x3, 60x3, 70x3) 21"
(BW x2x3) 25"
(BW x2) 31"
Continued with body weight to find a max height…
1x33", 1x35", 1x37", 1x38", 1x39"
Banded Muscle Up
6x3
Banded Tricep Pulldown
100
Cable Row
55x6x20
Dumbbell Front Raises
10’s x50
Cable Tricep Pulldown
60x5x15
Belt Squat + Goblet Squat
92lbs x15, 15, 20, 20, 30

235

Dips
4x10
EZ Bar Skullcrusher + Close Grip Press
55x3x10+10
Rope Tricep Pushdown + Overhead Extension
35x3x10+10
Pull-ups
13, 9, 11
Underhand Cable Row
60x100
Kettlebell Swings
28kg x100
Jefferson Curls
30x5x5

236

Dumbbell Floor Press
35’s x100
Cable Face Pull
25x100
Single Arm Lateral Raise
20x3x12
Walking Lunges
30lb ball x 100 steps

Superset
Side bend
30x3x15 each side
Single Arm Push Press
28kg x3x5 each arm

Jump Rope
400

237

Week 1, Day 1 Meet Prep

Face Pull
3x30
Band Tricep Pulldown
3x30
BB ROW
95x10, 115x6, 135x6, 175x6, 175x6, 175x6
BENCH TnG
95x10, 135x8, 165x8, 185x6, 195x6, 212x4+ (6)
DEADLIFT Sumo
135x5, 225x4, 280x3, 330x3, 363x12x1 slow off the floor but good positions
Lateral Delt Raise
10’s x4x15
Single Arm Kettlebell Press
30’s x4x15
EZ Curl Bar Upright Rows
55x4x15
Barbell Shrug
275x4x12
Banded Y’s
4x15
EZ Bar Skullcrusher + Close Grip Press
55x4x14
Diamond Push-ups
4x20
Rope Pulldown + Overhead Extension
35x4x14+10

1 Like
238

Week 1, Day 2 Meet Prep

Box Jump
31"x6x3
Underhand Cable Row
35x6x20
SQUAT Low Bar
135x5, 185x4, 225x12, 275x3x1, 265x10, 303x8+ (9), 325x3, 245x5x4
tough, more volume than I am used to
FRONT SQUAT
135x5, 225x2x3, 180x6, 175x6 hard
RDL
302x6+ (8), 255x6x3 moderate
Pull-ups
4x8
Lat Pulldown
35x2x50
V-Bar Pulldown
60x4x25
BACK EXT.
45x5x10
Curls
20x5x10 each arm

1 Like
239

Week 1, Day 3 Meet Prep

Rear Delt Fly
10’s x 50
Band Tricep Pulldown
3x35
CLOSE GRIP BENCH TnG
125x10, 170x3, 170x3, 170x3, 220x3, 170x3, 170x3, 170x12 easy
SSB GOODMORNING
95x3, 135x3, 155x3, 155x3, 155x3, 155x3, 155x3, 155x3 moderate
Overhead Plate Walks
35x1, 25x3 each walk is about 150-200m
Dips
BWx4x12
Band Pulldown
4x25
Overhead Rope Extension
45x4x12

1 Like
240

Week 1 Day 4 Meet Prep

I did the Rack Pulls on Friday and finished the rest yesterday because Irma.

SQUAT Front
135x5, 185x5, 225x3, 240x2, 255x2, 182 x 6+ (9) moderate
BAND HAM CURL
each leg 6 x 20
PAUSE SSB SQUAT
165x3x5 easy
Band Face Pull
3x30
LOW PAUSE RACK PULL 2 pin
175x3x12 easy
SPEED BENCH wide grip
115x10, 135x5, 153x3, 153x9x3 +chains moderate

1 Like