Week 10 Day 3 Meet Prep
SQUAT Low Bar
135x5, 185x4, 230x1, 260x1, 285x2x2
BENCH 4 Board + chains (50lb)
135x5, 165x5, 185x5, 205x2, 225x2, 235x2, 250x1
BENCH Wide Grip Long Pause
135x2x10
Week 10 Day 3 Meet Prep
SQUAT Low Bar
135x5, 185x4, 230x1, 260x1, 285x2x2
BENCH 4 Board + chains (50lb)
135x5, 165x5, 185x5, 205x2, 225x2, 235x2, 250x1
BENCH Wide Grip Long Pause
135x2x10
Week 10 Day 4 Meet Prep
BENCH Paused
135x10, 165x5, 195x3, 225x1, 245x1, 257x1 (nope ), 210x2x2
BENCH Paused Against Bands
135x3x3
Underhand Cable Row
35x50
DB Curl
10’s x50
Week 10 Day 5 Meet Prep -It’s Over!-
BENCH Paused
135x6, 165x4, 195x2, 225x1, 235x1, 247x1
Pretty stoked with how this weekend went.
Three of my gym members did their first powerlifting meet yesterday. All three walked away with PRs and two Firsts and one Second in their respective divisions. It was a lot of fun but a little stressful trying to handle all three.
Today I lifted and was extremely happy with the outcome. I felt 1200 was there, but maybe didn’t make the best attempt selections. A little conservative on my 3rd squat and too aggressive on my 3rd bench. Obviously if those had been different it would have changed my deadlift attempts, but the 529 would have made 1200. It just wasn’t there.
Yesterday just did some bodyweight/ light kb stuff to get the blood flowing and the heart pumping.
5 Min. Airdyne
10 KB Windmills - each side
20 Jumping Jacks
30 Back Extensions
40 Lying Leg Raises
50 KB Swings
60 Band Pull-Aparts
70 Band Face Pulls
80 Lunges
90 Push-ups
100 Jump Rope
Just having fun…
Empty Bar Muscle Snatch
4 sets of 5
Hang Muscle Snatch
75x2x3, 95x2x2, 105x3x1, 115x2x1
BTK Hang Snatch High Pull
125x5x2
High Hang Snatch High Pull + Low Hang Snatch High Pull + Low Hang Power Snatch
95x3x1
5 ROUNDS
20 Pistol Squats
60 Double Unders
Face Down Incline Dumbbell Rows
35’s x5x15
Dumbbell Y’s
10’s x5x12
Standing Band Crunches
3x20
Tate Press
25’s x2x12, 35’s x4x8, 15’s x4x25
V-Grip Tricep Cable Pulldown
35x4x20
Straight Bar Cable High Row
35x4x20
Bent Single Arm Dumbbell Shrug
75x3x12 each arm
Single Arm Lateral Raise
20x4x10 each arm
Seated Rear Delt Fly
25’s x5x8
and 100 Walking Lunges
Band Face Pull
x60
Dumbbell Row
65x3x10 each arm
Bent Row
45x10, 110x10, 130x10, 150x10, 175x10, 195x10
Pendlay Row
245x4x4
Weighted Pull-up
20kg x6x3
5 Minute Airdyne
Goblet RFESS
30x6x5 each leg
Power Clean
115x3, 145x3x3, 175x5x1
30 sec. Tall Plank + 20 Straight Leg Raises (each leg) + 40 Mountain Climbers
x4 tried stopping as little as possible
5 Minute Airdyne
Belt Squats
61x20, 83x2x20, 91x3x20
Goblet FFESS
30x3x10 each leg
Banded TKE
100 each leg
Then worked on some split jerks and managed to work up to 2 singles at 205
Seated Cable Face Pulls
35x5x15
Seated Cable Row
60x4x20
Dumbbell Lateral Raise
15’s x4x20
5 Minute Airdyne
Some stretching and mobility stuff…
SSB Squat - Max Effort
135x5, 185x3, 225x1, 255x1, 275x1, 290x1, 300x1, 240x2
Did these beltless and sleeveless, which will probably be a trend for me for awhile.
These are super humbling.
Snatch Balance
75x2x3, 95x3, 115x5x2
Snatch Grip BTN Push Press
115x1, 135x1, 155x1, 165x1, 185x1, 195x1
Weighted Pull-ups
30lb x10x3
Banded Back Extension
5x12
Kettle Bell High Pull
28kg x5x12
Double-Unders
100
Laying Leg Raise
10lb med ball 4x10
Airdyne 5 Minutes
Snatch
75x2x3, 95x3x2, 105x1, 115x1, 125x1
Snatch Pull
165x4x2
Snatch
95x3x2
Anderson Zercher Squat
135x3, 185x3, 205x3, 225x3
Dumbbell Walking Lunges
50’s x 100 steps
Sumo Stance Goblet Squat
20kg x4x10
Underhand Cable Row
50x5x15
Weighted Ab-Mat Sit-up
15x4x12
Max Effort - Upper
Band Face Pull
x50
Band Tricep Pulldown
x50
Superset
Strict Press
65x5, 95x3, 145x2, 165x1, 180x1, 170x3
Close Grip Bench
135x5, 165x5, 185x3, 215x5 (#3 Board), 235x3 (#3 Board), 265x1 (#2 Board)-with a little help
7 Rounds
30 Double Unders
7 Strict Ring Dips
Dumbbell Floor Press
50’s x50
Rope Pulldown
50x5x10
Cable Face Pull
50x5x12
Dumbbell Curls
a bunch
Med Ball Russian Twist
20lb x4x25
Swiss Bar Bench Press
115x3, 165x3, 208x6x3, 155x4x10
Cable Face Pull
45x5x14
Straight Bar High Cable Row
45x5x14
V-Grip Low Cable Row
55x5x20
Upright Barbell Row
95x5x8
Seated Rear Delt Fly
20’s x50
1-1/2" Deficit Sumo Deadlift
135x5, 225x5, 260x10x2
Legs were feeling awful, so I opted not to do my SSB squats for the day.
I did do some Clean & Jerks, and did a few singles with 185.
I like this work out. I’m a big fan of volume (seems to work well for me anyway). Just one question: why do you drop all the way back down to 35 for your last set of single arm dumbbell presses? Not saying that there is anything wrong with it, I’m just curious.
I’m not sure which day/workout you are referring to, but for a long time, the heaviest pair of dumbbells we had in the gym were 35’s. We now have pairs going up to 50 and one 65 and one 75. It’s growing slowly!
Not quite Max Effort Lower
Conventional Deadlift
135x10, 225x3, 315x3, 405x1, 450x1, 315x5x3
Goodmorning Off Pins
135x5, 165x5, 185x3x3
Doing conventional for the next few months, for obvious reasons. It’s the first time I’ve pulled conventional in awhile and it really exposes my weaknesses.
5 Minute Airdyne
Snatch Balance + Overhead Squat
75x3x2, 95x3x1, 105x2x1, 125x3x1, 135x1
Overhead Squat
145x1, 160x1, 175x1
Weighted Pull-ups
28kg x3x2, 30lb x5x3
Barbell Row
135x10, 185x5x8
Dumbbell Lateral Raise
25’s x4x10
Cable Lat Pulldown
70x5x18
SSB Squat
135x5, 185x5, 225x5x5
5 Minute Airdyne
Snatch
75x2x3, 95x3x2, 105x1, 115x1, 120x1, 125x3x1
Snatch Pull
125x3x3
Snatch Grip Deadlift
215x1, 240x3
Dumbbell RFESS
35’s x5x5 each leg
Band Face Pull
x60
150 Wall Balls - for time
14lb - 8:30
Band Pulldown
x60
Single Arm Band Row
x40 each arm
Band Facepull
x60
Dumbbell Curl
25’s x3x12
Max Effort Upper
Axle Bar Feet Up Bench Press
120x8, 170x8, 200x4, 220x1, 240x1, 250x1, 250(R.B.)x2, 200x4, 170x2x10
and only remembered to record the 240, so here it is…
Dumbbell Z Press
30’s x4x15
Overhead Cable Tricep Extension
35x15, 45x12, 55x3x10, 40x20
Cable Pushdown
40x100
Tate Press
30’s x5x10
Dips
BW x13, 15, 13, 15
30 Minute - Steady State
Airdyne
100 Jump Rope
60 sec. Plank
Rotated with another guy and just kept moving.
5 Minute Airdyne
Clean & Jerk
95x2x2, 135x1, 155x1, 170x5x1, 180x1
Clean Pull
225x2x3, 245x2x2
Axle Bar Strict Press - hung a 10lb plate from a band each side of the bar
5x10
Single Arm Band Rear Delt Fly
3x15 each arm
Band Pull Apart
60
Dumbbell Rear Delt Fly
10’s x3x20
Straight Bar High Cable Row
45x4x15
Dumbbell Farmers Carry
40’s about 200m
Ab-Mat Sit-Up
3x20