DE Box Squat – 325 + 100 lbs chain 5×2
Speed DL w/light bands – 315×1, 365x5x1
GHR jacked up 8 in – 3×10
SSB Shrugs – 3×12
Verticle Leg Raises – 3×12
Rolling Thunder Handle Low Pulley Obliques – 3×10
Face Pulls – 3×20
Rev. Blue Band BP – 225×5, 275×5, 315×5, 365×3, 405×3, 455×1, 485×1, 505×1 PR
Lat Pulldowns – 4×10
Overhead Band Tricep Ext. w/green band – 2×12
DB Side Laterals – 3×10
DB Rear Delt Rais – 3×10
Barbell Curls – 2×10
Rev. Band bench presses felt better and stronger than before. I can see the difference improving my lockout is having on my bench. I was good for more, but since I was 10 days away from the meet it’s better to save it for the meet.
Suspended SSB GM (36″)- bar x5, 95×3, 135×3, 185×3, 225×3, 275×3, 315×3, 365×1, 405×1
45° Hypers w/monster mini – 3×10
Rev. Hyper – 1×12
GHR Band Pulldown ABs w/doubled light band – 3×12
Face Pulls – 3×20
DE BP – 185x3x3, 225x5x3
Semi Recumbant Bike
Tue 30 min.
Wed 30 min.
Thu 30 min.
The Texas APF Championships is just a couple of weeks away. My training has gone well and I feel more prepared for this meet than any other meet to date.
This will be my first meet I have squatted in that I was able to train in a monolift. I feel that part of my problems in my last full meet in November, was due to lack of experience in a monolift. Training the way you compete makes such a big difference. I feel at home in a monolift and this will help me excel in the squat. I have worked consistently to improve my hip flexibility and it is paying off. I did my first circa max training for the upcoming meet. I have also overcome my sticking point in the squat, which was midway up.
I will compete in my new Metal Viking Pro shirt for the first time. The shirt works well for me. My old double denim was too small for me. I feel like I get more help in the lockout from my new shirt. My form has improved and I feel having a shirt that fits correctly has helped.
My deadlift training hasn’t changed much. I did do more rack pulls this training cycle at first. We have been doing glute ham raises with the backed elevated 12 inches to really hit the glutes and hams hard. Last night I pulled my opener and I feel like my lockout is stronger. The bar rolled forward when I started to lift, which put the bar at an awkward position, but it felt easier than my last opener which was the same weight.
I should hit some good PRs on all lifts and my total. If my goals are met, it will put me in a good position for my training for Sr. Nationals. Next week is my last week to train and I will be taking it easy.
Box SQ – 345 +100lbs chains 5×2
DL – up to 660×1 (661 will be my opener)
GHR w/light band – 3×8-10
GHR sit-ups w/green band – 3×12-15
Blast Strap Pushups – 4×15
Face Pulls – 3×30
Bench Press – up to 275×3, 315×1
add shirt – 3 board 425×3, 3 board 455×3, 1 board 485×1, 500×1 (501.5 will be my opener)
Band Pressdowns w/green band – 3×15
45° Hyper w/4″ cambered bar & doubled minis – 95x3x10
Rev. Hypers – 3×10
Blast Strap Pushups – 3×20
DE BP – 185 +100lbs chain 8×3
5 Board Press – 315×5, 365×5, 405×3
MM 4 Board Press – 405×5, 455×1
Lat Pulldowns w/v-bar – 3×10
Greg T Lying Triceps – 95x3x10
Band Pressdowns w/light band – 3×40
Shoulder Horn – 3×12