Bench Day

Bench:
Bar/30 some odd reps
135/15
185/10
225/8
added blue Sling Shot
285/6
315/3,3 (full pause)
335/6 (full pause)

Incline Press: 2 sets
Dips:4 sets
Chins 4 sets
Pressdowns: 100 reps

Late one that day, but fairly quick. Gym is emptying out because of Spring Break so it leaves a lot more space to work with. Happy Larry Dance.

Training Catch-Up, a Little of Outside Stuff and a Good Video

Monday
Squats:
Bar/15
135/10
185/8
225/6
275/4
315/1
265/1
385/1
315/4

Leg Curls: 4 sets
Leg Press: 2 sets

I was actually supposed to go heavier for reps, but guess what? I'm not strong enough to handle it and stuff just felt very off that day. I can tell things went South by how my body feels right now. Sore knees and lower back. I should've just stayed with 315 and went for sets of 5-8, but that was my mistake.  So the work continues to get better in the squat. Still feel my best total is coming. Just don't know when.

Bench and Deadlift training:

I'm actually happy on how these are turning out. I'm pulling exclusively from a deficit and getting better each week. I just have to deal with those hexagonal plates the rec have. They throw me off a bit. Bench training is going strong. I have to add in more heavy triceps for reps. Pretty pleased overall.

Life:

School is fine.

Video:
A talk with Ed Coan and Steve Goggins. YES!

Past Couple Days Training

Monday: Squats
Bar/ 12 (should've done more)
135/12
185/6
225/6
275/3
315/1
365/5,3 (not good)

Leg Curl:
80/12
110/12
125/12,12

Leg Press:
3pl/12
4pl/12

Squat(yes, again)
135/8
225/8
315/4

Wednesday: Bench
Bar/20
135/10
185/5
225/3
255/1
290/5 sets x 2

Incline Press:
135/10
185/10
225/6,6

Pressdown: Triceps exploded
CG Bench:A bunch

Redeemed myself Wednesday after a couple shitty workouts. Moving forward.

Sunday Assistance Training

DB Press:
30/35
45/15
60/12
85/10,10

Laterals:
30/12
40/12
50/8,8

Front Raises:
25/15
50/10,10,10

Pressdowns:
90/30
130/30
160/20

CG Press:
135/15
185/12
225/12,10

Dips:
BW/22,21

Doing work. April is approaching. I want some big numbers this year.

Squats

Day: Monday
Weight: 240

Seated Leg Curls:
665/20
80/15
110/12
140/12
160/10

Speed Squats:
Bar/15
135/10
185/5
225/3
275/2
315/1
340/3,3,3,3,3,3,3,3

Pause Squats: 3 second hold
225/3,3,3,3 (will increase over time)

RDL:
135/10
225/8
275/8
315/6

Leg ext: two sets

Good session on Monday. Was definitely feeling it in my legs after. Need to work on my drive and set-up under the bar. It's an ongoing process.

Bench Day

Bench:
Bar/21
135/10
185/5
225/1
240/3,3,3,3,3,3,3,3

Flat DB Press:
70/10
105/10
125/14

Dips:
BW/10,10,10,10

Pulldowns:
120/12
150/10
180/10

Moving forward. Didn't want to train last night but got pushed a bit by a couple people. Good session.

Squats

Weight: 240
Meet: USAPL Nebraska State

Leg Curl:
80/15
95/12
110/10
140/8

Squat:
Bar/15
135/10
185/7
225/5
275/3
315/1
365/1
415/2,2,2,2,2

Stiff Legs:
135/10
185/10
275/8,8

Leg Press:
2 sets

Leg Ext:
2 sets

So I'm doing this meet for two reasons. It's local and with this I would have competed in almost every major fed/coalition. USPF, APF,SPF(dear God why?), UPA(GREAT meets) and the XPF. All thats left is USAPL and USPA. I'll get to a USPA meet hopefully sometime this year.

First day is always the hardest. Haven't had anything over 400 on my back since November. Nice wakeup.