Warm Up
Glute Activation
Hip Mobility

Sumo Deadlift(off 2boards): 5@242.5/110, 264.6/120, 286.6/130, 308.6/140
Stiff Leg DL: 6@220.5/100, 242.5/110, 264.6/120
Hip Thrusts: 3@264.6/120, 308.6/140, 330.7/150, 330.7/150

Not a lot of weight but my left glute is acting up again so I didn’t go very heavy.

Alright enough being lazy

Time to start blogging my workouts again.

Warm Up:
Glute Activation
Hip Mobility

Wide Stance Box Squat: 2@253.5/115, 275.6/125, 297.6/135, 319.7/145, 341.7/155, 363.8/165
Hip Thrusts: 8@165.3/75, 209.4/95, 231.5/105, 253.5/115
Ring Abs: 3×10

Pretty good, I’m still sore from saturday when i did 12@385.8/175 on a squat rep out, then biked around and played badminton.

Nationals 2010

Squat: 683.4/310, -705.5/320, 705.5/320
Bench: 385.8/175, 418.9/190, -440.9/200
Deadlift: 628.3/285, 672.4/305, 711/322.5
Total: 1835.3/832.5
BW: 122kg

Well it’s my worst meet in a long time but what could be expected coming in with my shoulder the way it is. I think if I’d had another month of training my squat could have been 20kg higher, but that’s how it goes.
Very happy with my deadlift though, for only pulling 628.3/285 once in training, I pulled a 2.5kg PB. My deadlift training was very different this time, I never pulled more than 6 reps, everything was full stopped on the floor and I didn’t pull heavier than about 200kg. Not sure how I came away with a PB.