3-20-14

Snatch 95 3x2, 100 3x2, 115 3x2, 125 3x2, 135 3x2

Snatch pull 185x3, 225x3, 275x3, 295x3

Squat 315x3, 340x3, 360x3, 375x2, 390x2, 405x1, 225x3, 275x3, 315x3, 345x3, 370x3, 390x2, 410x1

Bench 135x8, 185x8, 225, 275, 185 2x8

Vertical lats 6x8

Shoulders 6x8

Db incline bench 3x8

3-18-14

CJ 3x2@95, 7x2@135, 5x2@155

Clean pull 185x2, 235 3x2, 285 2x2

Squat 315x3, 335x3, 345x3, 365x2, 385x2, 400x1, 410x1, 265x12, 265x5

Biceps 4x15

Triceps 2x15, 3x12

3-17-14

Snatch 10x2@95lbs, 5x2@105lbs technique work

Snatch pull 135x3, 165x3, 185x3, 205x3,  225x3

Squat 315x3, 335x3, 365x2, 385x2, 395x1, 405x1, 225 3x10

Db bench 3x15

Db row 3x15

Lateral raise 3x12

Bench 3x15

Trx row 3x12

Db shoulder press 3x15

week 6

SUN
Squat 365, 385, 405, 425, 435, 405 3x2
Bench 275, 295, 315, 330x, 325x (misgroove), 325 easy, 295 4x2 vol pr, 135x12
db floor press 75 4x8
rounded back gm 135 3x10

Mon

Squat 365, 385, 405, 415, 425

Bench 275, 295

Deadlift 405, 455, 495

Tues

Front squat 275, 315, 335, 345, 355, 320 3x2 vol pr

Military press 155, 175, 185, 190, 195, 185, 175 2x2, 175x1

Row 135 4x10

Back ext 45lbs 3x10

Thurs

Squat 365, 385, 405, 425, 435, 445, 405 3x2, 415x1

Bench 275, 295, 295, 295, 300, 305, 275 3x2

Deadlift 455, 495, 520, 540pr

Curls 3 sets

Kb floor press 60s 3x10

Fri

Squat 365, 385, 405, 415, 425, 435x, 405

Military press 155, 175, 185, 135x5, 135 2x6

Bb rows

Plate extensions

Sat

Squat 365, 385, 405, 415, 425, 425, 405x2, 315 3x1 5 breath pause

Bench 275, 295, 305, 315, 315, 275 3x2

Deadlift 455, 495, 525, 405x2

week 5

MON
Squat 365, 385, 385, 405, 425, 440, 450, 405 3x2
Bench 270, 270, 286, 297, 308, 319, 319, (286x3 286 2x2 vol pr)
deadlift 455, 495, 520
block pull below knee 455 3x6 vol pr
curls

TUES
Squat 365, 385, 405, 430, 445, 315x1 paused, 315x5
military press 135, 155, 175, 185, 195, 175 3x3 vol pr
row 135x8, 185x5, 225x5, 245x5 pr, 155x10
back ext 65lbs 4x6
curls

WED
Squat 365, 385, 405, 425, 445, 455, 405, 405 3x2 (7reps total vol pr)
Bench 275, 295, 315, 295x2
Deadlift 405, 455, 495, 515, 535 pr
cable curls

THURS
Front squat 275, 315, 335, 345, 345, 315, 315 3x2 vol pr
Military press 155, 165, 185, 195, 210xx, 185 3x2 vol pr 
bb row 135x8, 185x5, 185 3x8
btn tricep extensions 25kg plate 4x15

FRI
Squat 365, 385, 405, 415, 425, 435x
Bench 275, 295, 315, 325, 295 3x2, 295 1x1 vol pr
Deadlift 405, 455, 495, 515, 475 3x2 vol pr   

week 4

SUN
Squat 365, 385, 405, 425, 435x (back is fried cant maintain position for squatting so i get rounded over)
Bench 275, 295, 305, 315, 320, 290
dips 5x10
back exts 3x10 w/ 45lbs

MON

Squat 365, 385, 405, 415, 425, 435, 390 2x2

Bench 275, 295, 305, 315, 325x, 285x2, 285x3, 285x2

Deadlift 455, 495, 515

WED

Front squat 275, 315, 335, 345, 345, 355 pr, 315x2
military press 135, 155, 175, 180, 185, 195, 175x3, 175 2x2
row 135x8, 185 2x5, 225 2x5, 155x8
curls
back exts 45 3x10

THURS
Squat 365, 385, 405, 425, 435, 445, 450x, 405
bench 275, 295, 315, 285 4x2 vol pr
deadlift (positioning a little off tonight) 405 2x1, 455, 495, 515, 530 pr
RDL 225 3x10
curls

FRI
Squat 365, 405, 415, 425, 425, 435, 390 2x2, 390x1
Military press 155, 165, 185, 195, 205x, 205 pr, 180 3x2 vol pr
bb rows 135x8, 185x5, 225x5, 235x5, 155x8
leg press 3 sets
45lb tricep extensions 4xAMRAP

week3

Sun
Squat 365, 365, 385, 405, 425, 435, 445x, 385 3x2
bench 275, 285, 295, 305, 315, 320x, 275 3x2
back exts 45 3x10
tricep pressdowns

Mon
Squat 365, 385, 405, 425, 385x2, 435, 440, 395 2x2
Bench 275, 285, 305, 320, 325, vol pr 295 3x2
deadlift 405x2, 405x1, 455, 475, 495 (tie raw pr), 505 PR really easy could've repped
block pulls right below knees 455 3x5
machine curls 5 sets

Tues
Front Squat 275, 295, 315, 325, 335, 345, 350, 315 3x2 volume pr
Military press 135, 155, 165, 175, 185, 195 pr, 175 3x2 volume pr
bb rows 135x8, 155x5, 185x5, 205x5, 205x5, 135x8
db curls 4 sets 

Wed
Squat 365, 385, 405, 415, 435, 445, 405x2, 405x1
Bench 275, 295, 305, 315, 325, 330miss, 295x1
Deadlift 405, 405, 455, 480, 500, 510 raw pr
RDL 225 3x12
4 sets of curls

Thurs
Squat 365, 385, 405, 415, 425, 385 3x2
Military Press 135, 155, 165, 175, 180, 185, 200 pr, (175x3, 2x2) vol pr
bb row 135x8, 155 4x8
db floor press 60lbs 3x12
back exts 45 3x10

Sat
Squat 365, 385, 405, 425, 435, 445 (ugly rounded over), 405 3x2 vol pr
Bench 275, 295, 305, 315, 325, 290 3x2 (easy)
deadlift 405 2x1, 455, 485, 505, 520 pr, 465 3x2 vol pr
triceps 6 sets of different pressdowns, dips 2x8

week 2

Sun
low bar squat 405, 425 3x1, 405 2x1, 295x3, 315 3x3, 345x3, 225x5
bench 275, 285, 295 2x1, 315 2x1, 225x3, 235 3x3, 255x3
pin gm's 95x10, 135 3x8
dips 3x10
tricep pressdowns 2x12

Mon
high bar squat 405, 415 5x1, 295x3, 315 3x3, 345x3, 205x5
bench 275, 285 3x1, 295 2x1, 315, 225x3, 245 4x3, 155x5
sumo dl 405 3x1, 455, 475
sumo block pull from knees 455 2x3, 455 1x5

Tues
Front squat to 345, 225 5x3
military press to 155, 155, 165, 165, 175, 175, 135 5x3
row 135x5, 155x5, 175 3x5
back exts 3x8 45lbs
curls

Wed
Highbar squat 385, 405, 415, 425, 435, 440
bench 275, 285, 295, 305, 320 miss x3, 275 3x2
deadlift 405 3x1, 455 2x1, 465, 475, 485
RDL 225 3x10
curls

Thurs
Highbar squat 385, 405, 425, 435, 445 (got a little nudge from spotter), 385x2
military press 155, 165, 170, 175, 180, 185, 190, 170 3x2
row 135 3x10
db floor press 55 3x10
back exts 45lbs 3x8

Fri
squat 385, 405, 425, 435, 440, 390x2
bench 275, 285, 295, 305, 320, 285 3x2
deadlift 405x1, 405x2, 455, 465, 475, 495, 315x3
 

Week1

Wed

Highbar squat 385, 405 5x1, 275x3, 295 2x3

Bench 275 5x1, 185x3, 205 2x3

Sumo dl 315 5x1

Rdl 135 3x10

thurs
front squat 225, 275, 295, 300 4x1, 225 3x3
military press 155, 165, 175, 185, 185, 115x3, 125x3, 135x3, 95x5
db floor press 50s 3x15
rows 135x5, 155 4x5

Fri
squat 385, 405, 415 4x1, 295x3, 315 2x3, 185x5
bench 255, 275 6x1, 195x3, 215 2x3, 155x5
dl 315 5x1, 225 3x3

week 10 meet prep unload and taper

SUN
Full gear squat

• 585, 585, 605

Shirted bench

• 365, 385, 402, 419, 419

Mon

Squat 385, 405, 425, 435, 435, 435, 435

Dl 405 3x1, 315 2x1

Tues

Squat 385, 405, 425, 445, 455, 405

Bench 255, 275, 295, 315, 335 PR, 275

week 9 meet prep

SUN
Geared squat 585 3x1
Shirted bench 385x1, 405 2x1

MON
Highbar squat

• 365, 385, 405, 425, 445, 435, 425, 425

sumo dl

• 405, 455, 495 3x1

btn press

• 135, 155, 185 2x1, 95 2x10, 105 2x10

bb curls

TUES
Highbar Squat

• 315x2, 345x2, 375x2, 405x2, 435x2 PR, 455x1, 455x2 PR

Bench

• 225x2, 245x2, 275x2, 295x2 PR, 305x2 PR

 BB Rows 4x10
DB Curls

WED
Highbar reverse band squat

• 495, 515, 535, 555, 565, 545
• 405x3, 425x3, 445 3x3, 455 3x3

Bench slingshot

• 295, 315, 335, 345, 355
• 255 3x3, 275 3x3, 285x3

THURS
Highbar Squat

• 385, 405, 435, 455, 425, 425, 425
• 315x3, 325x3, 335x3, 345 2x3, 355 2x3, 365x3

Bench

• 275, 275, 295, 295, 305, 305
• 225 2x3, 235 2x3, 245 2x3, 255x3, 155x5

cable back
curls
triceps

FRI
Highbar reverse band squat

• 495, 525, 545, 565, 575, 545
• 405x3, 415x3, 425x3, 435x3, 445 2x3, 455 2x3

Reverse band bench

• 275, 295, 315, 325, 335, 345, 355
• 275 4x3, 295 3x3

Sumo DL suit

• 405, 495, 545, 565xx  

week 8 meet prep

SUN
Full gear squat

• 605 (high), 625, 585

Shirted bench

• 385, 405

MON
highbar squat

• 365, 385, 405, 425, 405, 415, 415

deadlift

• 405, 455 3x1, 475, 335 3x3 paused

btn press

• 95x5, 135x2, 185 2x1, 135x5, 95 4x10

curls

TUES
Highbar squat

• 315x3, 355x3, 385x3, 405x2, 405x3

Bench

• 225x3, 245x3, 255x3, 265x3, 275x3

rows 10x3
curls
triceps

WED
Highbar reverse band squat

• 495, 515, 535, 545 3x1
• 385x3, 405x3, 435x3, 445 4x3, 315x5

Slingshot bench

• 275, 295, 315, 325, 335, 345, 355
• 245x3, 265x3, 275 3x3, 285x3 

THURS
Highbar squat

• 405, 425, 445, 425, 425, 425
• 315x3, 325x3, 335x3, 345x3, 355 3x3, 225x5

bench

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

db rows
single leg calves

FRI
Reverse band squat

• 495, 515, 535, 545, 565, 545
• 405x3, 415x3, 425x3, 435x3, 445x3, 455 2x3

reverse band bench

• 275, 295, 315, 335, 355, 335
• 255 2x3, 275 2x3, 295x3

speed sumo dl 30s rest

• 365 8x1

week 7 meet prep unload week

SUN
Full gear squat

• 595, 625, 625 miss at top (dumb)

Geared Bench

• 385, 405 3x1
• 405 should be my opener

MON
Highbar Squat

• 385, 405, 425, 435, 445, 445
• first 445 was easy. this was good considering my lower back is fried

Sumo Dl

• 405, 455, 495 2x1 volume pr, 455

BTN Press

• 135x3, 155x2, 135 3x8, 95x10 military press

TUES
Highbar Squat

• 315x4, 355x4, 385x4, 415x4 @9 PR

Bench

•  225x4, 245x4, 265x4, 285x3

Paused rows 5x6
Curls

WED
Highbar reverse band

• 515, 535, 545, 555, 565, 515

Slingshot bench

• 275, 295, 315, 325 4x1

DB Floor Press 3x15

THURS

Highbar squat 385, 405, 425, 445, 425, 425

Bench 255, 275, 285, 295, 305, 315

Calves

Face pulls 

Seated rows

FRI
Highbar reverse band squat

• 495, 515, 535, 555, 565, 525 

Slingshot bench

• 275, 295, 315, 325, 335, 345, 355

DL Full gear

• 495x2, 545x1.5, 545x1, 545x1 PR

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

Week 5 meet prep

Sun
Full Gear Squat 605x1, 635x1 gym PR --planned opener at the moment
Shirted Bench 455 miss 3 times, 405 2x1 off of 1.5 board --no power today pressing, i was gassed

Mon
Squat low bar 405, 415, 425, 435, 455
deadlift 405, 425, 455, 475, 495
btn press 135 3x3, 95 3x10
curls
screwed my elbows up again

Tues
Highbar Squat 315x6, 325x6, 335x6, 345x6
Couldnt bench--elbows killing me
Lat Pulldowns
100 tricep band pressdowns

Wed
Reverse Band Highbar Squat 455, 475, 495, 515, 535, 525, 535, 375x3, 395x3, 415x3, 435 3x3
Taking some time off from benching

Thurs
Highbar Squat 365, 385, 405, 415, 425, 435 (so easy), 445 PR, 315x3, 325x3, 335x3, 345x3, 355x3, 225x5
Calves
seated lats
facepulls

Fri (Awesome day)
Highbar Rev Band squat 455, 495, 505, 515, 525, 535, 405x3, 405x3, 425x3, 425x3, 445x3
I was able to bench again thanks to slingshot elbow sleeves that i picked up
slingshot bench 275, 295, 315, 325, 335, 345, 245x3, 265x3, 265x3, 275x3, 275x3, 285x3, 225xa lot
sumo dl 500x3 PR, 525x3 huge PR

Week 4 Meet Prep Unload Week

Sun
Competition Squat briefs+wraps 500x1, 545x1, 565x1
Competition Bench in shirt 430x1PR, 455 2x1 PR 

Mon
highbar squat 365, 375, 385, 395, 405, 415, 425
sumo dl 455 2x1, 475 2x1, 485x1
btn strict press 95lbs 4x10
curls 32 reps 

Tues
highbar squat 305x7, 325x7, 345x7
bench 215x7, 235x7, 255x7
row 225 10x3, 135x10
curls 

Wed
reverse band highbar squat 475, 495, 515, 535, 545 PR, 555PR
reverse band bench 295, 315, 335, 355 3x1
barbell curls
100 band pressdowns  

Thurs
Highbar squat 365, 385, 405, 415, 425, 435 PR  
Bench 245, 255, 265, 275, 285, 295 --elbows still hurt but getting better
db rows 100lbs 2x20
single leg calves

Fri
reverse band highbar squat 455, 475, 495, 515, 535 2x1, 545 2x1 volume pr
slingshot bench 275, 295, 315, 335, 345, 355
sumo speed pulls 365 9x1 ~30 sec rest. last rep paused

Meet Prep Week 3

Sun
Competition Squat briefs+wraps: 405, 495, 545, 555, 565 PR, 405x3, 425x3, 445x3
Bench Slingshot 295, 315, 325, 335, 345, 245x3, 265x3, 295x3, 295x3, 185x a lot 

Mon
Highbar squat 365, 375, 385 3x1
sumo dl 405, 425, 445, 465, 475, 335x3, 355x3, 375x3
btn press 135 3x8
curls 30 reps 

Tues
highbar squat 295x8, 315x8, 335x8
bench 205x8, 225x8, 245x8
row 135 8x5
cable rope curls 3x10
tricep pressdowns 4x15 

wed
reverse band squat 475, 485, 495, 505, 515, 525, 365x3, 385x3, 405x3, 435x3, 455x3, 445x3, 315x5
reverse band bench 275, 295, 315--stopped here because my elbows hurt too badly
face pulls 4x15
curls 3x10, 8-5-3 rest pause 

thurs
highbar squat 365, 375, 385, 395, 405, 415, 295x3, 315x3, 335x3, 335x3, 225x5
bench 245, 255, 265--elbows hurt too much stopped here
calves
lat pulldowns 3x15

Fri

Reverse band squat 475 to 535, 375x3, 395x3, 415x3, 435 3x3 volume pr

Slingshot bench to 355, 265x3, 285 4x3

Sumo dl 455, 475x4 PR

Meet Prep Week 2

Sun
Wrapped squat: 415x1, 435x1, 455x1, 475x1, 495x1 PR, raw 345x3, 355x3, 365x2, 245x5 (5th breathing paused)
Slingshot bench 295x1, 315x1, 325x1, 335x1, 345x1, 365x1 PR, 275x3, 295x3, 315x3, 225x10

Mon
Highbar squat 365x1, 375x1, 385x1, 395x1
Deadlift 455 3x1, 315 4x3 paused
btn press 145 6x5
curls 85lbs 6x5

Tues

High bar squat 285x8, 305x8, 325x8

Bench 195x8, 215x8, 235x8

Tbar row 4x8

Wed

High bar squat rev band 455, 475, 485, 495, 505, 515, 525, 365x3, 385x3, 405x3, 425x3, 275x5

Bench rev band 315, 325, 335, 345, 335, 245x3, 265x3, 225x5

Face pulls 5x10

Thurs

High bar to 405, 285x3, 295x3, 305x3

Bench to 305, 225x3, 235x3

Calf stretching

Lat pull down 3x10

Fri

Reverse band high bar to 525, 375x3, 395x3, 415x3, 435x3, 455x3, 275x5

Slingshot bench 295, 315, 325, 335, 345, 355, 365, 265x3, 285x3, 305x3, 225x5, 225x a lot 

Speed dl 365 8x1 < 30 sec rest

Meet Prep Week 1

Sunday
Squat w/ wraps 385x1, 405x1, 425x1, 455x1, 465x1
Squat 325x3, 335x3, 345x3
Bench w/ slingshot 275x1, 285x1, 295x1, 305x1, 315x1, 325x1, 335x1, 345x1, 355x1, 255x3, 265x3, 275x3, 285x3, 185 2x5

Mon

Squat high bar 365x1,375x1,385x1,395x1,405x1

Deadlift 495x1, 315 3x3 paused

Btn press 135 6x5

Curl 65 6x5

Tues
Squat 275x8, 295x8, 315x8
Bench 185x8, 195x8, 205x8, 225x8
BB Row 135x6, 155x6, 185 3x6, 185 2x5

Wed

Reverse band squat 495, 505, 515 2x1, 525, 535 2x1, 375x3, 395x3, 415x3
reverse band bench 275, 285, 295, 315, 325, 335, 235x3, 245x4, 255x3, 265x3, 275x3, 285x3
face pulls 3x20
curls 3x10

Thurs
Highbar Squat 365, 375, 385, 395, 405, 415, 285x3, 295x3, 305x3, 315x3, 335x3, 205x5
Bench 255, 265, 275, 285, 295, 305, 225x3, 235x3, 245x3, 155 2x5
30 pull ups

Fri 

Reverse band squat to 525x1, 365x3, 385x3, 405x3, 425x3, 445x3, 465x3

Reverse band bench to 375x1, 275x3, 295x3, 305x3, 185x5
sumo dl 455x5

week 9 switching phase/deload

Sun
Squat 315 3x5
cg bench 225 3x5
high pulls 95lbs 3x6, 2x10
db shoulder 25lbs 1x20, 4x15

Tues

Squat 275 2x10

Bench 185 2x10

Conv dead 225 3x5

Db row 50 2x20, 1x10

Tricep press down 50 reps

Thurs
Box squat 225 4x5
Wide grip bench 185 4x5
leg press 3x20
face pulls 3x20