week 6 meet prep

Sun
Lowbar reverse band w/ knee wrap

• 475
• 495
• 515
• 535
• 565
• 585
• 605
• 625 PR
• 435x3, 455x3, 485x3, 505x3

Bench w/ slingshot

• 275
• 295
• 315
• 325
• 335
• 345
• 355
• 365 ties PR (easy)
• 275 3x3, 295 2x3, 315x3

MON
highbar squat

•  365, 385, 405, 415, 425, 415

sumo deadlift

• 405, 425, 455, 475, 475 (kinda sluggish today)
• 335x3 (paused), 365x3, 385x3

btn presses

• 155x2, 135 3x5, 95x8

cable curls

TUES
Highbar Squat Reps

• 315x5, 345x5, 365x5, 385x5 @ RPE 9 PR
• Should be able to easily hit 405x5 highbar
• I think I am good for 455-465 highbar right now

CG Bench

• 225x5, 245x5, 265x5, 285x4 PR
• had a 5th on the last set but decided it'd be too much of a grind

BB Rows

• 135x8, 185 4x8

BB Curls

WED
Highbar reverse band squat

• 405, 495, 515, 535, 555, 565 PR, 575 PR
• 405x3, 425x3, 455x3, 475 2x3 heaviest triple PR

Reverse band bench

• 275, 295, 315, 325, 335, 345, 355
• 255 2x3, 275 2x3, 285x3, 225x5

Facepulls
Rope curls and finisher

THURS
Highbar Squat

• 365, 385, 405, 425, 435, 445, 455 PR
• 315x3, 335x3, 355x3, 365 2x3

Bench

• 255, 275, 285, 295, 305, 315
• 225x3, 245 2x3, 255x3

Cable Tricep pressdowns
single leg calf work

FRI

Highbar reverse band

495, 515, 535, 565, 585 PR

415x3, 435x3, 455x3, 475x3, 485 2x3 triple PR, 315x3

Bench w slingshot

295, 315, 335, 355, 335, 335, 355

275 3x3, 295 2x3, 225x5

Sumo dl speed

315 2x1, 365 6x1