Suited Squat Week 3

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

Core:
Squat(40 TRX): 1@716.5/325(full gear)
Loaded at a weightlifting contest(4 hours, got my cardio in)

Just worked up to a last warm up.

Shirted Bench Week 3

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

Core:
Shirted Bench(52 RageX): 1@496/225(2b), 1@529.1/240(opener)
Face Pulls: 3×15 w/monster minis
Shoulder Rehab movements

I dont like my opener going down but the shoulder feels like garbage so I’d rather start light and get in the meet. Hopefully I can get the shoulder to at least 90% by meet time.

Deadlift Week 3

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

Core:
Deadlift: 5@352.7/160, 396.8/180, 440.9/200, 485/220
Lat Pulldown: 2x20w/doubled purple, 2×20 w/doubled purple + doubled mini

That’s all I did, deadlift felt like garbage, I think cause I haven’t slept the best lately.

CGB Week 3

Warm Up:
Standing Abs: 2×20 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:
CGB 2Board: 5@264.6/120, 286.6/130, 308.6/140, 319.7/145
Face Pulls: 3×15 w/monster minis
DB Rows: 3×10@100/45.4

Shoulder hurt a bit more today, not sure how I’m going to get it 100% for nats, but I’ll give it my best.

Squat Week 3

Core:
Cambered Bar Squat: 5@308.6/140, 2×5@308.6/140+purple bands
Seated Row: 3×20 w/doubled green
Lat Pulldown: 3×15 w/doubled green
Ring Abs: 3×10

Really light squat, spent too much time sitting around at a conference the last two days, felt too stiff and sore.

Board Bench Week 3

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

Core:
2Board Bench: 6@352.7/160, 363.8/165, 374.8/170, 385.8/175, 396.8/180
3Board Bench: 6@407.9/185, 418.9/190
Face Pull: 3×15 w/monster mini bands

Bench is feeling pretty good, maybe not the strongest it’s been but not far off.

Squat Week 2

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

Core:
Squat(52 cent straps down): 2@606.3/275, 639.3/290, 1@665.8/302
Chest Supported Row: 10@145/65.8, 155/70.3, 165/74.8

Squats didn’t feel that great, my low back didn’t full super strong. Spent the rest of the day building stuff for nats.

Speed + Boards Week 2

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:
Speed Bench: 9×3@231.5/105 + blue bands
2Board Bench: 3@319.7/145, 341.7/155, 363.8/165, 385.8/175, 407.9/185, 429.9/195
3Board Bench: 3@451.9/205, 463/210
TBar Row: 12@100/45.4, 120/54.4, 130/59, 135/61.2, 135/61.2, 140/63.5
Underhand Lat Pulldown: 4×12 w/doubled purple

Good workout, my bench isn’t the strongest it’s been but it’s not that far off and my shoulder is feeling pretty good.

Deadlift Week 2

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

Core:
DL: 8@374.8/170, 396.8/180, 418.9/190, 440.9/200
Front Sq to Box: 5@154.3/70, 198.4/90
Wide Grip Seated Row: 3×20 w/doubled green
Lat Pulldown: 3×12 w/doubled green

Deadlifts were really easy, that’s the point though I suppose. Next week I’ll have to pull something a little heavier to get some weight in my hands before nats.

CGB Week 2

Warm Up:
Standing Abs: 2×20 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:
CGB 2Board: 6@275.6/125, 297.6/135, 319.7/145, 330.7/150, 341.7/155
Face Pull: 3×15 w/monster minis
Seated Row: 3×15 w/doubled green + doubled monster mini

My shoulder is still a little sore from the snatches on Monday, maybe I shouldn’t do any more of those before nationals.