JAN 30 – DE BP

Blast Strap Pushups – 4×15
Face Pulls – 1×100
DE BP – 175 +60lbs chains 5×3
MM 4 Board Press w/doubled minis – 275×3, 315×3, 365×3
Blue band pressdowns – 3×10
CSR Machine – 4×10
Rear Delt. Machine – 4×10
Hammer Curls – 3×10

JAN 28 – DE SQ/DL

Stretching
Hip Mobility
SQ – warm up to 600×1 Metal Briefs, Metal Suit straps down and loose wraps, 650×1 straps up and wraps, 715×1
715 felt super easy. The stretching and work on my form has paid off. Having a monolift to train with has helped tremendously; I had problems with the monolift at the meet in November. It was only my third contest using one. After the meet in November I was very disappointed in my squat. My flexibility was bad as it was in May when I squatted 750 and as it has been since I started back powerlifting and using a wide stance. Since we got the monolift I have been squatting a lot wider and tonight it didn’t feel any different. So I have adapted to the wider stance. I am really looking forward to the APF Texas Championships in April. I wanted to go up after 715 tonight, but with the push pull meet next weekend we decided to stop.

JAN 26 – ME BP

Face Pulls – 4×20
Blast Strap Pushups – 3×10
BP – bar x5, 95×3, 135×3, 185×3, 225×3, 275×3, 315×1
add shirt 405×1 off of 3 boards
425×1 off of 2 board
445×1
485×0 shirt jacked too much
485×1
Overhead Tricept Ext. w/blue band and inch dumbell handle – 3×10

JAN 23 – DE BP

GHR – 3×10
Blast Strap Pushups – 4×10
DE BP
Doubled Monster Minis – 155×8
Doubled Monster Minis +60lbs chain – 155x4x8
Doubled Monster Minis – 155×8
MM 4 Board Press – 385×3
MM 5 Board Press – 415×3
MM 6 Board Press – 455×1
3 Board Press – 315×5
Tricep Pressdowns – 3×10
Shoulder Horn – 2×20
Grip Work
Plate Pinch Grip – 25lbs plates x3
2 Handed Plate Pinch Grip – 35x3x5

JAN 22 – Extra Workout

CSR – 135×10, 180×10, 225x2x8
CSR Shrugs – 180x3x10
Hise Shrugs – 400×10, 500x3x10
Lat Pulldowns – 200x3x10
Rear Delt Machine – 90×10, 140x2x10, 90×10
Hip Abductor Machine – 130x3x10
Single Leg Leg Ext. – 80x4x10
Standing Calf Raises – 400×12, 500x3x10
Hammer Curls – 50x3x10
Alt. DB Curls – 40×10, 35×10, 30×10
Hammer Strength Ab Machine – 40x3x20