MON AUG 16TH – ME SQ/DL

GM close stance- bar x5, 135×5, 225×5, 315×3, 405×3, add belt 465×3 PR
Zercher Box SQ close stance – 135×3, 225×3, 315×3, 345×2
Superset
Seated Leg Curl – 5×8-12
Pulldown Abs – 4×15
Seated Calf Raises – 3×15

MON AUGUST 16 – EXTRA WOROUT

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Shoulder Press 1×10
Rotator Cuff 1×10
Superset
Band Tricep Press Downs w/ light band 3×33
External Should Rotation w/ mini band 3×20

SUN AUG 15TH – DE BP

warmup – sled dragging
DE BP – 8×3 155 + minis
Triceps Pushdown – 4×10
Chins – 3×10, 1×6
Low Lat Pull w/ Rolling Thunder Handle – 3×10
Super Set
Rotator work w/ mini 3×12
Tiffany Raise w/ mini 2×15

THUR AUGUST 12 – DE SQ

Sled dragging – lower
Stretching
Today we took a number on the box squat.
Bar x some
135×5
255×3
305×2
345×1
455×1 – add briefs
545x missed – add suit straps down
545×1 – add suit straps down (easy could have done 2 reps)
615x missed – straps up
Super Set
GHR – 3×12
Reverse Hyper – 3×10

WED AUGUST 11 – ME BP

DB Incline BP – 50×10, 80×10, 90x2x10
Calf Raises – 3×10
Board Presses (4 Board)- 315×5, 315×8
Super Set
Chest Supported Rows – 4×10
Pec Deck Rear Delts – 3×10
Hammer Curls – 3×10

MON AUGUST 9 – Extra Workout

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Shoulder Press 1×10
Rotator Cuff 1×10
Superset
Band Tricep Press Downs w/ light band 2×50
External Should Rotation w/ mini band 3×20

SAT AUG 7 – INSA/INSAA SOUTHWEST

Bench Press – *485, 507 missed, 507 missed
Deadlift – 628, 661 missed hitched, 661 missed
INSAA Bench only record
My bench speed was really slow from the lack of speed training on the bench. We have been training Metal Militia style for this meet. Sean discovered my weak point on the bench, so the switch in training was good for that. It also shows me that I need the speed training, since past meets I was able to blast past the sticking points. The Metal Militia board presses will help me with my weakness on the bench.
On my deadlift I discovered that it has been my belt and not my deadlift suit that was making it hard for me to get down to the bar.
Time to get serious for the APF meet in November.