Deadlift Week 15

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
SLDL: 2×8@154.3/70

Core:
DL(belt): 5@485/220, 507.1/230, 518.1/235
Hypers: 3×15

My glute was hurting a bit today, just need to stay on the massage until the meet next week and I should be good I think.

Recovery Day 2 Week 15

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Pull Apart: 2×20 w/monster mini
Push Down: 2×20 w/doubled purple

Core:
Light Close grip bench
Shoulder Rehab(Plate Halos, Cuban Press, Overhead Shrug)
2″ block DL(grip exercise): Left Hand: 70lbs, Right Hand: 75lbs, Both Hands: 205/93, failed at 220/99.8

Legs Up Week 15

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Front Raises: 2×15 w/mini band
Pull Apart: 2×20 w/monster mini

Core:
Legs Up: 2board 6@308.6/140, 330.7/150, 2.5board 6@352.7/160
Shoulder rehabby things

Stopped there cause the shoulder was aching.

Suited Squat Week 14

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Step Up: 2×8

Core:
Squat(38 TRX): 1@738.5/335, 1@771.6/350

That was it, the 350 should be my opener at the Arnold. The shoulder is surviving….

Bench Shirt Week 14

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Pull Aparts: 2×20 w/monster mini

Core:
Shirted Bench(52 RageX): 1@496/225(2b), 1@540.1/245(chest)

That’s it, my shoulder seemed to survive this workout. Just a heavy squat tomorrow and that’s it for heavy stuff.

Deadlift Week 14

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
SLDL: 2×8@154.3/70

Core:
Deadlift(conv, 40 trx, no belt): 1@540.1/245, 617.3/280, 650.4/295
Pfister Hypers: 3×10

Well it seems that I need to pull beltless when I pull conventional. I tried to use the belt on 280 and 295 and couldn’t get into good position. I think I’ll pull conventional without a belt at the arnold.

Light Squat/Deadlift Week 14

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Step Ups: 2×8

Core:
Cambered bar Squat: a few sets of 6, very light
Snatch Grip DL: 8@341.7/155, 363.8/165, 385.8/175
Ring Abs: 3×10

Really a light workout, the shoulder and hip could both use it so I left it light today.

Board Bench Week 14

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Front Raise: 2×15 w/mini band
Pull Apart: 2×20 w/monster mini

Core:
2Board Bench: 3@275.6/125, 341.7/155, 385.8/175

Stopped there cause the shoulder told me I should.

Squats Week 13

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Step Up: 2×8

Core:
Squat(knee wraps/belt): 2@595.2/270, 617.3/280, 639.3/290
Speed DL: 20×1@374.8/170 w/25sec rest

Good workout, the squats are a PB if I don’t consider the fact that I was wearing suit bottoms…I must though. However they were pretty easy, felt like I could have doubled 300.