I've decided on my attempts for the meet. I have to have a plan, and I think I have enough meet experience to call my attempts this far out (barring an injury). That said, I'm not sure if my openers are right. The goal is to get firmly into the 1500s. I really want to hit a 600 squat and 400 bench press, so dead lift is (as usual) taking a back seat. If I have to, I'll really push the dead lift just to hit the total I want. Here are my planned attempts:
Squat
518
556
601
Bench Press
353
386
402
Dead Lift
485
534
556
I got a set of slingshot wraps that I plan to use as knee wraps. They're only 3 feet long, but they're easy to put on myself and I won't have any problems with them coming off. I've put them on a couple of times and I think they're about as hard as my Metal 3 line wraps (they just cover a lot less). I'll be wearing them on my opener every other week starting next week until the meet.
Staying healthy and continuing to push my strength.
Mens Sana in Corpore Sano
5/28/11
5/27/11
UPPER ACCESSORY
Day 4 week 6
WARM UP
MACHINE PRESS
6 sets of 10
MACHINE ROWS
5 sets of 10
FACE PULLS (light band)
5 sets of 12
PUSHDOWNS (mini band)
5 sets of 12
No pain, so that was good. I'm not doing any more board pressing for the accessory day. I think it's just too hard on my joints. This is a marathon, not a sprint.
Mens Sana in Corpore Sano
WARM UP
MACHINE PRESS
6 sets of 10
MACHINE ROWS
5 sets of 10
FACE PULLS (light band)
5 sets of 12
PUSHDOWNS (mini band)
5 sets of 12
No pain, so that was good. I'm not doing any more board pressing for the accessory day. I think it's just too hard on my joints. This is a marathon, not a sprint.
Mens Sana in Corpore Sano
5/25/11
DEAD LIFT
Day 3 week 6
WARM UP
*kettle bell swings
*shoulder dislocates with mini band
*hip stretch
DEFICIT DEAD LIFT
135x5, 185/225/275/315/365/405/455x1
*These dang plates are so short and fat. 455 was a bear, I guess because of my relative inflexibility in this range of motion?
POWERSQUAT GM
2 sets of 10 @8 plates
2 sets of 10 @10 plates
Tomorrow is rep-work upper. I'll probably work in a 5th workout on Friday or Saturday as long as I'm feeling up to it.
Mens Sana in Corpore Sano
WARM UP
*kettle bell swings
*shoulder dislocates with mini band
*hip stretch
DEFICIT DEAD LIFT
135x5, 185/225/275/315/365/405/455x1
*These dang plates are so short and fat. 455 was a bear, I guess because of my relative inflexibility in this range of motion?
POWERSQUAT GM
2 sets of 10 @8 plates
2 sets of 10 @10 plates
Tomorrow is rep-work upper. I'll probably work in a 5th workout on Friday or Saturday as long as I'm feeling up to it.
Mens Sana in Corpore Sano
5/24/11
BENCH PRESS
Day 2 week 6
BENCH PRESS
45/135x5, 185x3, 225x2, 275/315/335/355x1, 315x2
*355 opener with pause
LAT PULLDOWN
5 sets of 10
*ascending weight
Switched the upper sessions around this week.
Mens Sana in Corpore Sano
BENCH PRESS
45/135x5, 185x3, 225x2, 275/315/335/355x1, 315x2
*355 opener with pause
LAT PULLDOWN
5 sets of 10
*ascending weight
Switched the upper sessions around this week.
Mens Sana in Corpore Sano
5/22/11
SQUAT
Day 1 week 6
HIP STRETCH
SQUAT
45x5, 135/225x2, 315/365/405/455/475/495/515x1, 405x2
*515 is my opener
I was burned out and my hip was feeling weak on every rep, so I shut it down in favor of a cheeseburger.
Oh yeah, and the bar whip was a pain in the *** today.
Mens Sana in Corpore Sano
HIP STRETCH
SQUAT
45x5, 135/225x2, 315/365/405/455/475/495/515x1, 405x2
*515 is my opener
I was burned out and my hip was feeling weak on every rep, so I shut it down in favor of a cheeseburger.
Oh yeah, and the bar whip was a pain in the *** today.
Mens Sana in Corpore Sano
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