Rest day 2 - Friday
Pacing around wanting to go lift @ RPE 10
Since we have two days of spring before winter comes back, yard work @ RPE 7
Helping a friend with a wordpress site issue @ RPE 8
Thinking I should go take the winter wheels off the Mustang…
Going to the bowling alley to collect my meager part of the prize money. I think I have a whole like 30 bucks coming so it’s kind of a big deal
Turns out I was exactly right. $30 bucks. I gave most of it back to the alley though via celebratory beverages with friends
Meet Results (in kg)
Squat: 165/175/180
Press: 75/80/84 (meet PR)
Deadlift: 207/217/225
Total: 489 (PR)
1st place in the 90kg class.
I got done what I set out to do today, which was possibly set a Press PR and PR my total. I think I could have called for a bit more on the deadlift but I didn’t need to in order to meet my goals and win my weight class. I threw the press out in front of me which made it harder than it had to be. The press can be fickle sometimes.
My next meet is on July 21st. I’ll be trying to peak for that meet.
Low stress week
Comp squat
260x6, 280x6, 290x6
Comp press. Fooling around with the classic press. It’s terrible at this point but I’ll give it a shot for a bit. I’m not competing in the press for a while
125x6, 135x6, 140x6x2
Close grip floor press
185x10x2
Comp deadlift
320x6, 345x6, 360x6x2
Comp bench
210x6, 220x6, 230x6x2
Good morning
125x10x2
GPP
5 minutes chins: 23 reps
5 minutes abs, weighted planks: 45 lbs, 60lbs, 60lbs, 60lbs. Trying to hold these for about a minute. Did a better job of not over extending my back as I remembered to squeeze my ass.
LTE’s: 87x15x5
Did 25 minutes on the bike this morning.
Pin squat + Bands
225x5, 245x5, 265x5
The focus for me on the squat will be keeping my elbows down on the concentric portion of the squat and “staying in my knees”. I have a habit of driving my hips back out of the hole sometimes and actually cueing the knees may help. This stuff shows up more when we’re talking heavy-ish singles and triples.
Slingshot bench
245x5, 265x5, 275x5
Slingshot’s are fun…
DB Press
47x10x2
Deadlift with mini-bands
340x5, 350x5, 360x5
Incline bench
185x5, 195x5, 215x3 - oops
SSB squat
165x10x2
Comp squat
365x1, 295x6x5. The 365 rep was a bit heely, but moved fine. Trying to break my sometimes habit of getting on my heels out of the hole
Comp press
192.5x1 (PR) , 155x4x6. Second week of trying the Classic press and I think things are going well. I netted a 7.5lb PR which was completely unexpected.
Close grip floor press
185x10x4
Comp deadlift
455x1, 360x6x5
Comp bench
290x1, 240x4x6. Bench felt really strong today. 290 was @8
Good morning
125x10x4
Pin squats + bands
225x5, 235x5, 245x5x4
Slingshot bench
245x5, 265x5, 275x5x4
dumbbell press
45x10x4
Deadlift with mini bands
315x5, 335x5, 355x5x4
Incline bench
175x5, 185x5, 190x5x4
Safety squat bar squats
165x10x4
All done in about 90 minutes.
6 hour drive to Columbia Missouri at RPE 10.
Comp squat
365x1, 295x6x5. Work sets were in the RPE 7, hitting closer to an RPE 8-9 at the end.
Comp Press
190x1, 160x4x6
close grip bench
165x10x4
Comp deadlift
455x1, 365x6x5. Pulled 455 a touch faster than last week but still an RPE 8. We will pull 465 next week.
Comp bench
292.5x1, 245x4x6
bench going up despite focusing on the press during the first part of this year. I’ll take it!
RDL
255x10x4.
Great work Dave!
Safety bar squat
210x5, 230x5, 250x5x4
2ct paused bench
210x5, 235x5, 255x5@9, 245x5x3. Last set @9 too. I overshot a bit here.
close grip incline
145x10x4
Paws deadlift
295x5, 310x5, 325x5x4
Close grip with mini bands
175x5, 199x5, 205x5x3, 205x4x1. Missed the last rep of the last set. Was probably going to fail at the top but not sure because the spotter took the bar. These get hard fast.
3-0-3 tempo squat.
135x10, 155x10x3.
Haven’t seen these in a while! For sets of 10 no less. I thought I would be able to load them heavier going in, but my lower back was pumped something fierce. Perhaps with someone encouraging me I could have put a few more pounds on the bar but meh.
Comp squat
375x1@9, 295x6x5. Overshot this a touch. Trying to be a bit aggressive in adding weight to the bar but at the same time not going full YOLO…
Comp press
195x1@9 (PR), 160x4x6. Overshot this and it probably would have got red lights at a meet. Bar dipped a bit. I think with a taper id be good for a bodyweight press right now though.
192.5 was an RPE 7 or so, thus I went for it.
Close grip bench
165x10x4
YOLO! Congrats on the PR
comp deadlift
445x1, 355x6x5. I wanted 455+ @8 today but 445 was heavy enough for today. Feeling a bit beat down this week
comp bench
290x1, 240x4x6
RDL
255x10x4