Sheiko Style Bench Week 2

Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Face Pulls: 3×15 w/ mini bands
External Rotations: 3×12 w/ mini bands
Tricep Pushdowns: 3×15 w/ doubled mini band
Front Raises: 3×15 w/ mini band

Core:
Bench: 5@198.4/90, 4@220.5/100, 3@242.5/110, 2×3@264.6/120, 2×2@302/137, 2×2@324.1/147, 2@346.1/157, 2×2@324.1/147, 2×2@302/137, 2×3@264.6/120, 5@242.5/110, 8@220.5/100, 10@198.4/90

After all that benching I was done.

Weightlifting Week 2

Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Band Pull Aparts: 3×25 w/ choked red band
Hypers: 3×15
KB Clean: 3×10 w/ 35.3/16, 52.9/24, 70.5/32 (5 reps per hand)
Leg Raises: 3×15

Core:
Snatch Grip High Pulls: 3@132.3/60, 3@154.3/70, 3@165.3/75, 2×3@176.4/80
Reverse Hypers: 3×8
Ring Abs: 3×8

I’m pretty sure my traps will be messed up tomorrow, last week I did about the same thing with only 110.2/50 and they were super sore.

Legs Up Week 2

Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Face Pulls: 3×15 w/ mini bands
External Rotations: 3×10 w/ mini bands
Tricep Pushdowns: 3×15 w/ doubled mini band
Front Raises: 3×15 w/ mini band

Core:
Legs Up Bench(2board): 8@264.6/120, 8@275.6/125, 8@286.6/130
Bent Over Rows: 3×8@209.4/95
Lat Pulldowns: 9 sets of 6, three different grips, three sets each grip
Band Pull Aparts: 3×15 w/ choked purple band
Side Bends: 3×15 w/ 70.5/32

Everything felt really good today, my left shoulder felt awesome, only got a little twinge during one of my warm ups.

Squats Week 1

Warm Up:
Standing Abs: 3×25 w/ doubled purple band
External Rotations: 3×12 w/ mini band
Hyper Extensions: 3×15
Tricep Pushdowns: 3×15 w/ doubled mini band
Legs Raises: 3×15

Core:
Squats: 12@319.7/145, 12@341.7/155, 12@352.7/160
Polish Pulls: 7@286.6/130, 7@308.6/140, 7@330.7/150
GHRs: 3×8-10
Rhaea Fowler Style Pfister Style Hypers: 3×8-10 w/ 12/5.4 medicine ball
Leg Raises: 3×10 w/ 8/3.6 medicine ball between my feet

Quite the workout, tons of volume, feels awesome. Well the squats sucked, but 12s will do that. Polish pulls are a regular deadlift, lower the bar to the knees then back up to lockout, then back to the floor, then down to the knees, etc. So rep 1 is a regular deadlift, rep 2 is a half, rep 3 is a full, and on like that.

Speed Bench Week 1

Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Face Pulls: 3×15 w/ mini bands
External Rotations: 3×10 w/ mini bands
Tricep Pushdowns: 3×15 w/ doubled mini band
Front Raises: 3×15 w/ mini band

Core:
Speed Bench: 9×3@220/99.8 w/ green bands, 3 different grips
External Rotations: 3×12 w/ mini bands(more tension)
“H-Rolls”: 3×15 w/ 10lbs dbs
Lateral Raises: 2×15 w/ mini band
Abs

Everything felt good, except my left shoulder really isn’t happy about the front squats a couple days ago. I never did them last program at all, I’ll give them another week or two and if my shoulders still don’t like it them I’ll drop them again. I’m only doing speed work on this day for the first six weeks, see how that goes. I just wanna get really fast.

Deadlifts Week 1

Warm Up:
Standing Abs: 3×20 w/ purple band
Hyper Extensions: 3×15
Face Pulls: 3×15 w/ mini bands
Legs Raises: 3×15
KB Swings: 3×15 w/ 52.9/24

Core:
Deadlifts(conv): 10@374.8/170, 10@396.8/180, 10@407.9/185
Front Squats: 8@154.3/70 8@176.4/80 8@198.4/90

My left glute is really bugging me, I injured it about 4 weeks before nationals and then again on my second squat at nationals. Guess I have a new rehab project! I’m getting through my warm up faster, and I do feel really warm by the time I’m done it all so I really like it.

Sheiko Style Bench Week 1

Warm Up:
Face Pulls: 3×15 w/ mini band
External Rotations: 3×10 w/ mini band
Tricep Pushdowns: 3×15 w/ doubled mini band
Standing Abs: 3×20 w/ purple band
Front Raises: 3×15 w/ mini band

Core:
Bench: 5@198.4/90, 4@220.5/100, 3@242.5/110, 2×3@264.6/120, 2×2@302/137, 2@324.1/147, 2×2@302/137, 2×3@264.6/120, 5@242.5/110, 10@198.4/90
Band Pull Aparts: 3×25 w/ choked monster mini
Tricep Pushdowns: 3×15 w/ doubled purple band

Just decided to do something a little different for the next three weeks on this day, see how I like it in the end I guess. Feels like lots of volume but still easy at the same time.

Legs Up Week 1

Warm Up:
Standing Abs: 3 sets of 25 w/ doubled purple band
External and Internal Rotations: 3×10 w/ mini band
Face Pulls: 3×15 w/ mini band
Front Raises: 3×12 w/ mini band

Core:
Legs Up, 2board bench: 8@253.5/115, 8@264.6/120, 8@275.6/125
Bent Over Rows: 3×8@198.4/90
Band Pull Aparts: 3×15 w/ choked purple band
Biceps
Lat Pulldowns: 9 sets of 6, three different grips, three sets each grip
Standing Abs: 3×10 w/ doubled green band
Leg Raises: 3×12

In an effort to drop some weight and increase my work capacity I’ve dramatically increased accessory and warm up work. It is based off of old workouts of Brian Siders that I’ve found.

Nationals

Squat: -749.6/340, 749.6/340, 771.6/350
Bench: 463/210, -507.1/230, -507.1/230
Deadlift: 573.2/260, 661.4/300, -705.5/320
Total: 1896/860
BW: 138.2
Wilks: 481
Finished First

Well in the end it’s about my worst meet ever, the first time my total has gone down between meets. My competition didn’t show up which I think kind of let me down and I just knew that I had to make my openers to win so that was about where my head was. I dropped both my bench and deadlift openers to be extra sure I got them. I got gold which is what I was there for, now I can lift at worlds in Canada in November.

Couple of Workouts

Did some doubles in knee wraps on saturday and some reverse band bench on friday. Today I’ll be doing some two board bench I think, nothing really worth noting. We fly out tomorrow night and I lift next saturday.