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

week 8 training

Fri
lowbar squat to 425x1
pin 8 concentric squats 405 3x3, 495 5x1
cg bench 285x1, 245 3x5 (slingshot)
chinups +10lbs 10x3

Sat

Highbar squat 405x1, 365x1, 275x3 (3rd 5 breath pause)

Military press 175x1

Btn pp 135 3x5, 155 2x5

Klokov press 135 3x3

Single leg calf work

Face pulls

Sun
front squat 335x1, 225x5 (5th 5 breath pause)
pin 5 concentric gm 185 6x3
cg bench 295 5x1, 275x1, normal grip 225x5, 135x10
single leg calf work

Mon
highbar squat 385 3x1, 315x3
cg bench 315x1, 275x2, 255x4 (last rep long pause)
conv dead 365 6x1
block pulls from knees sumo 365 8x3, 405x1, 495x1, 585x1

Tues
front squat 335x1, 315x2pr
anderson squat pin 7 315 5x3, 405x1, 495x1
military press 185 2x1, 195x1
btn pp 135 3x5, 155x1, 185x1, 205x1, 225x1 pr
klokov press 135x3, 135x5
curls 85lbs 4x6

Wed

Highbar to 405x1, 315x4 last paused

Bench 315x1, 265x4

Pull-ups 35 total

Thurs

Front squat to 345x1, 275x4

Military press 185x1, 155x5

Btn pp 135 1x7

Sumo dl 365 8x1