Off Season- Bench Day #2
Spoto Press
190 4x8
Incline DB Press
60 3x12
Lat Pulldown
120 3x10
Reverse Grip Tricep Cable Extension
35 4x12
Printable View
Off Season- Bench Day #2
Spoto Press
190 4x8
Incline DB Press
60 3x12
Lat Pulldown
120 3x10
Reverse Grip Tricep Cable Extension
35 4x12
Off Season- Squat Day #2
Pause Squat
405 4x6
Goblet Cossack Squat
Skipped
Seated Banded Hip Abductions
Skipped
Off Season - Bench Day #3 + Arms
OHP
160 4x5
Concentration Curl
30 3x10
Rolling Tricep Extension
30 4x12
Single Arm Hammer Curl
Skipped
Dumbbell Tate Press
Skipped
Off Season- Deadlift Day #2
Pause Sumo Deadlift
435 5x5
Barbell Shrug
245 3x12
Incline Chest Support DB Row
30 4x12
Seated Calf Raise
45 3x12
CoC #1 2x8
CoC #1.5 2x6
CoC #2 2x3
12 Weeks Out - Bench Day #1
Spoto Press
200 4x7 @ 7
Neutral Grip DB Press
42 3x20
Single Arm Seated Row
50 3x8
DB Flies
37 3x8
12 Weeks Out - Squat Day #1
Comp Squat
450 3x5 @ 6
SSB Squat
371 3x5 @ 6
Reverse Barbell Lunge
101 3x6
Spanish Squat
3x8
12 Weeks Out - Deadlift Day #1
Sumo Deadlift
470 4x6 @ 6
Barbell Hip Thrust
205 4x8
DB Single Leg RDL
37 3x6
Face Pull
60 4x8 (different machine)
12 Weeks Out - Bench Day #2
Spoto Press
205 5x7
Incline DB Press
70 3x10
Lat Pulldown
140 3x8
Reverse Grip Tricep Cable Extension
45 4x8
12 Weeks Out - Squat Day #2
Pause Squat
425 5x5
Goblet Cossack Squat
35 3x6
Curtsy Squat
3x12
17 minutes on stair climber
12 Weeks Out - Bench Day #3 + Arms
OHP
170 4x4
Concentration Curl
35 3x8
Rolling Tricep Extension
35 4x10
Single Arm Hammer Curl
35 3x8
Dumbbell Tate Press
35 3x8
20 minutes on stair climber
12 Weeks Out - Deadlift Day #2
Pause Sumo Deadlift
460 5x4
Barbell Shrug
275 3x10
Incline Chest Support DB Row
40 4x10
11 Weeks Out - Bench Day #1
Spoto Press
210 4x6
Barbell Floor Press
175 2x10
Landmine Row
90 3x8
DB Flies
42 3x6
11 Weeks Out - Deadlift Day #1
Sumo Deadlift
530x2
495 4x5
Barbell Hip Thrust
225 4x6
Face Pull
70 4x6 (different machine)
Snatch Grip Row
155 3x15
11 Weeks Out - Bench Day #2
Spoto Press
215 6x6
Incline Bench Press
165 3x8
Lat Pulldown
130 3x6
Tricep Kickback
27 4x10
11 Weeks Out - Squat Day #2
Pause Squat
445 5x4
Goblet 1.5 Squat
25 3x12
Curtsy Squat
3x10
11 Weeks Out - Bench Day #3 + Arms
OHP
185 3x3
Concentration Curl
40 3x6
Rolling Tricep Extension
40 4x8
Single Arm Hammer Curl
40 3x6
Dumbbell Tate Press
40 3x6
11 Weeks Out - Deadlift Day #2
Pause Sumo Deadlift
495 5x3
Barbell Shrug
295 3x8
Incline Chest Support DB Row
45 4x8
[QUOTE=xRequiem;1652014163]12/4/21 - Meet Day
Squat
512
534 - Meet PR
562 - Meet PR
Bench
236
248
259 - Miss
Deadlift
562
584 - Miss
584
Total 1394
Weighed in at 180.7
About what I expected. We just wanted to get some experience at a meet before pushing for a higher total. This is technically my 2nd meet but the first one in 5-6 years as I took close to 4 off. I’ll post a link to my IG when I get them uploaded.[/QUOTE]
Great lifts. I'm guessing you compete in wraps?
10 Weeks Out - Bench Day #1
Spoto Press
225 4x5
Barbell Floor Press
185 2x10
Landmine Row
90 3x8
[QUOTE=gtslmfao;1654032393]Great lifts. I'm guessing you compete in wraps?[/QUOTE]
Thanks man! Next meet I’m aiming much higher. Just had to dip my toes in the water.
Nah, I compete in sleeves. I just had a fat ass 😁
Goal for next meet is 1500+ Then hopefully a 1600 later in the year.
10 Weeks Out - Squat Day #1
Comp Squat
540x2 @ 8.5
515 3x3
SSB Squat
421 3x3
10 Weeks Out - Deadlift Day #1
Sumo Deadlift
585x1
530 3x3
Snatch Grip Row
175 3x12
Barbell Upright Row
65 3x15
Cossack Goblet Squat
30 3x12
10 Weeks Out - Bench Day #2
Spoto Press
225 6x5
Incline Bench Press
185 3x6
Single Arm Tricep Extension
17 4x15
Band Pullapart
3x25
10 Weeks Out - Squat Day #2
Pause Squat
475 5x3
Goblet 1.5 Squat
35 3x10
Curtsy Squat
3x8
10 Weeks Out - Bench Day #3 + Arms
OHP
195 3x2 - PR
Standing DB Curl
25 3x15
Rolling Tricep Extension
45 4x6
Single Arm Hammer Curl
30 3x6
10 Weeks Out - Deadlift Day #2
Pause Sumo Deadlift
525x1
Barbell Shrug
Skipped
Incline Chest Support DB Row
Skipped
Unplanned deload. Been fighting a cold last couple weeks and it finally caught up. We’re deloading pulls next week and tapering squat and bench.
9 Weeks Out - Bench Day #1
Spoto Press
245x2 @ 7.5
230 4x4 @ 6.5-7
Barbell Floor Press
195 2x11
Close Grip Latpulldown
90 3x12
Barbell Facepull
70 3x12
9 Weeks Out - Squat Day #1
Comp Squat
540x1
570x1 @ 8.5
Highbar Squat
455 3x2
Overhead DB Lunge
17 3x10
9 Weeks Out - Deload Deadlift Day #1
Sumo Deadlift
455 8x1
Snatch Grip Row
135 3x10
Barbell Upright Row
75 3x12
Cossack Goblet Squat
20 3x10
9 Weeks Out - Bench Day #2
Spoto Press
235 5x4
DB Flies
20 3x15
Single Arm Tricep Extension
20 4x12
Band Pullapart
3x30