Deadlifts Week 13

Deadlift(Sumo): 5@495/224.5(belt), 1@565/256.3(Metal Deadlifter), 1@585/265.4(Metal Deadlifter), 0@585/265.4(metal deadlifter, conv)
Front Sq: 5@260/117.9, 5@280/127
Lat Pulldown: 10@135/61.2, 10@160/72.6, 10@185/83.9

First time pulling sumo in a month and it felt slow, my hips are really tight and sore from squats the last few weeks so that didn’t help. The 585 pull sumo was way better than the 565 pull. The conventional one I kept adjusting my grip before I pulled and by the time I pulled it my grip was too loose to hold it so i just put it down.

CGB Week 13

CGB: 8@250/113.4, 8@260/117.9, 8@270/122.5
3Board(normal grip): 3@375/170.1, 3@395/179.2, 3@415/188.2
Floor DB Extensions(Kennelly Style): 2×10@58/26.3, 10@63/28.6
Shoulder Rehab

Well I had a couple beer at dinner before the workout which i dont think helped matters much, but that’ll be the last time I drink before nationals now. Didn’t feel strong at all during the workout and my left shoulder was bugging me pretty bad.

High Bar Squats Week 13

Squats: 8@375/170.1, 8@390/176.9, 8@405/183.7
SLDL: 2×10@360/163.3
Leg Ex: 10@175/79.4, 10@190/86.2, 10@205/93
Hyper Ex, with ball throw: 3x how ever many i could do, i couldn’t concentrate enough to count

The squats would have been damn near relaxing if it wasn’t for the cardio element. This workout will be fairly light high reps until the meet now. We tried something I saw in the Phil Pfister video that Chris put up. It’s hyper extensions with a static contraction at the top long enough to throw a medicine ball to your partner and have him throw it back….wowzers.

Legs Up Week 13

Legs Up: 3@305/138.3, 3@315/142.9, 3@325/147.4
Decline DB Press: 8@98/44.5, 8@108/49, 8@117/53.1
Floor Press: 5@295/133.8, 5@305/138.3, 5@315/142.9

Harder workout than it looked on paper, my shoulders are a little rough, probably from the heavy squat yesterday.

Rev Band Bench Week 12

Rev Band Bench(~135/61.2 off): 3@420/190.5, 3@440/199.6, 3@455/206.4
3Board: 2@420/190.5, 2×1@440/199.6
Rotator Cuff
Rear Delts

Hit my target on rev band bench but hoped to pull off a double at 440 but could only get a single both times. Still my 3 board is up a good 20lbs.

Deadlift Week 12

Deadlifts(conv, no belt): 10@415/188.2, 10@435/197.3, 10@455/206.4
Rev Band Deadlifts(~135/61.2 off): 1@545/247.2, 1@585/265.4, 1@635/288, 1@660/299.4
Wide Stance Box Squats: 3@325/147.4, 3@335/152, 3@345/156.5
Lat Pulldown: 10@147/66.7, 2×10@160/72.6

Last week of tens and I’m happy to say that, the last set felt tough enough.

CGB Week 12

CGB(2board): 2×10@275/124.7, 10@285/129.3
CG Lockouts: 3@405/183.7, 5@435/197.3, 5@465/210.9
Abs, Obliques

The shoulders held up today, I think doing the close grips off two boards really helped.

High Bar Squats Week 12

Squats: 5@465/210.9(no belt), 5@495/224.5(belt), 2@585/265.4(belt and wraps), 2@615/279(belt and wraps) PR, 1@645/292.6(belt and wraps) Big PR
SLDL: 2×10@350/158.8

Well the workout took a long time but doesn’t look like much. Hit a PR of 5@495 with a belt, really easy, maybe I should have left the belt off but was thinking I might do a heavy belt and wraps single after the doubles. The double at 615 was super easy too, Jeff said I should go 645 which I’d just done last Monday with suit bottoms. I was a little skeptical but it was pretty easy too, I have a video of it that I’ll upload later. Looks like I’m on track for some good squats at nationals.

Legs Up Week 12

Legs Up: 5@295/133.8, 5@305/138.3, 5@320/145.2
DB Shoulder Press: 10@63/28.6, 2×10@76/34.5
Floor Press: 5@315/142.9, 5@325/147.4, 5@335/152

Good workout, the shoulders felt pretty good through the whole thing, just a touch of bicep pain.